Alright, ladies, we’re just going to go right out there and say it. Constipation is no joke. Seriously, it stinks. Bloating, cramps and pain are just a few of the uncomfortable side effects you may be faced with, so if these sound familiar to you, you are definitely not alone! Many women experience regular constipation, but oftentimes these symptoms can be alleviated by proactively working to maintain regular bowel movements. Easy lifestyle changes can make a big difference when it’s time to go. By keeping things moving, toxins will leave the body, and your gut and hormones will remain happy and healthy. Here are 5 helpful tips to work into your daily routine to keep things flowing – trust me, your body will thank you for it!
1. Add exercise to your daily routine and keep your body moving. Lack of exercise and movement can slow the natural movement of waste in your bowel leading to constipation. Exercise helps! Do something active that you enjoy to break up long periods of sitting sedentary.
2. Keep up with fluids. Drinking fluids can help keep things flowing. Consistently drinking water throughout the day will help avoid constipation. Intake of other fluids is great, too.
3. Go for foods rich in fiber. Adding fiber-rich foods like fruits, veggies, nuts, seeds, grains, and legumes may help! You can incorporate fiber into your morning smoothie by adding a tablespoon of flaxseeds or psyllium husk, you can opt for whole-grain bread for your sandwich at lunch, or you can add a cup of lentils or beans to your favorite soup at dinner! Fiber is passed through the body rather than absorbed, which promotes bowel movement. Fiber is known to help with issues such as constipation because of this. Go slow if you’re new to this, and see your health care provider for specific recommendations if you are still experiencing discomfort.
4. Listen to your body. Don’t hold off on going, it can make things worse. Got the urge? Then go! Listening to the cues your body gives you is essential.
5. Manage stress levels and relax. If you’re regularly stressed or anxious this can affect your bowel movements. When you give yourself time to relax, you allow your body to perform all of its necessary functions. Make sure to regularly go for a walk, do some stretching, or take a bath to put yourself into relaxation mode!
Want to learn how to eat healthy for your gut and hormones? Sign up here for our FREE virtual class led by Women’s health dietitian, Valerie Agyeman on January 19th, at 6 PM eastern time! Don’t miss out.