Dealing with Constipation

This has become an area that some of us don’t like to talk too much about but it is something that everyone has to do to clear the waste from their body. We all have our ways of making sure we get the job done and to keep our health in check too. We’re so lucky we have the medical technology to detect when things are not quite right.

Now that I am in my 50’s I have noticed slight changes to everything including my bowel habits. Going through menopause is also a factor I need to take into consideration as well. I have had IBS issues in my 20’s and 30’s and now I am having constipation battles and thought this post would be a good place to start the conversation about getting to know your body and when to seek help as well. I also know that when my routine changes (eg; travelling/work etc) then my bowel habits do as well and that can cause me a little stress. Eating right sets me back on track and knowing what my body needs is really important to me and one thing I have noticed is my water intake needs to be spot on each and every day.

But one thing I do know is that when it comes to family gatherings… my family love a good pooh and fart story LOL.

“Do you suffer from bloating and gas? Get a bit stressed when you know you haven’t had the best pooh ever?

I follow Dr Will Bulsiewicz (Dr B) who is an American board-certified gastroenterologist.

In his book “The Fibre Fuelled Cookbook”, he states that constipation can take on many forms. He states that “Virtually 100 percent of patients with constipation have gas and bloating. It’s the most common manifestation of inadequate evacuation”. I know I have days that when I wake up my tummy is all smooth and flat and by the afternoon my pants are tight and I’m really uncomfortable. He also mentions that “Nearly everyone with constipation will also experience food sensitivities” that will generally improve once the constipation has been sorted out." Getting into a good routine is what our bodies do well with. I’ve heard that you can ‘train’ your bowel to go around the same time every day. Sitting on the toilet at a time that suits you best where there is less stress is a good place to start. It may take a few days for something to start happening but it does work.

Some tips to help keep the motions in motion:

• Drink at least 6-8 glasses of water per day to keep up the hydration to our stools

• Get moving a bit more as our bowels get a massage through the movement of physical activity

• Increasing your fibre intake in the smallest way and when things are back on track the fibre will really help; and

• Fibre supplements can be of great benefit too and I know that magnesium helps a lot although be mindful of the dosage as I know that too much makes things move way too fast…. The recommended ones are magnesium sulfate, citrate or oxide.

I do find that I have a better time on the toilet when I am more mindful and have practiced more self-care and relaxation and also that if my bowel habits really have changed over a period of time or I’m worried about something to go and get it checked out.

I highly recommend you have a look at Dr B’s content - books, social media etc…