Smooth Moves: 5 Easy Tips for Managing Constipation
Constipation is a common digestive issue that can disrupt your daily routine, affect your overall well-being and your pelvic floor!
Chronic constipation can lead to pelvic floor issues such as pelvic floor tension, pain with intercourse, urinary issues and hemorrhoids.
If you find yourself struggling with irregular bowel movements, don't fret! We’re giving you a few simple habits you can incorporate into your lifestyle that can make a significant difference in managing constipation.
Here are five easy tips to help you get back on track and promote a healthy digestive system and pelvic floor:
Stay Hydrated
One of the most straightforward ways to combat constipation is by ensuring you stay adequately hydrated. Water plays a crucial role in softening stool and promoting regular bowel movements. Aim to drink at least eight 8-ounce glasses of water per day or half your body weight in ounces. Water-rich fruits and vegetables can also contribute to your overall fluid intake.
Eat a Fiber-Rich Diet
A diet rich in fiber is essential for maintaining regular bowel movements and keeps things flowing more smoothly. Fiber adds bulk to your stool, making it easier to pass through your digestive system. Aim for 25-35 grams of fiber per day. Include plenty of fruits, vegetables, whole grains, and legumes in your diet. Some excellent fiber-rich choices include apples, pears, broccoli, beans, and whole grain bread. Gradually increase your fiber intake to allow your digestive system to adjust, and be sure to drink enough water to aid the fiber in doing its job effectively.
Get Regular Exercise
Physical activity is not only beneficial for your overall health but can also play a significant role in preventing constipation. Exercise helps stimulate the muscles in your intestines, promoting the natural contraction and relaxation needed for proper bowel movements. Aim for at least 30 minutes of moderate exercise most days of the week, such as brisk walking, jogging, or cycling. Find activities you enjoy to make it a sustainable part of your routine.
Establish a Routine
Creating a regular bowel movement routine can signal to your body when it's time to eliminate waste. Try to set aside time each day for a bowel movement, preferably around 20-30 minutes after meals when your body is naturally stimulated to digest food. Developing consistency in your routine can help regulate your digestive system, making it more responsive to the need for regular bowel movements. Try not to ignore the urge to have a bowel movement, because delaying emptying your bowels will likely cause more constipation.
See a Pelvic Floor Therapist
If you are dealing with chronic constipation, you may have increased tension in your pelvic floor muscles making it difficult for you to empty your bowels completely. A pelvic floor therapist can help by helping you establish good bowel habits and a routine, gently releasing tension at your pelvic floor muscles manually, teaching you a self intestinal massage and teaching you stretches and breathing exercises to help with constipation. We usually recommend practicing all the habits mentioned above, in addition to using a squatty potty or small stool to help elevate your knees above your hips to straighten out the rectum and make your bowel movement easier. We also recommend to avoid holding your breath and straining on the toilet because this causes excessive unwanted pressure on your pelvic floor leading to pelvic organ prolapse or hemorrhoids! Instead we recommend to “blow as you go” or exhale as you push. Check out these videos created by Dr. Ivy, Dr. Felice and Dr. Crystal!
How to Poop the Right Way by Dr. Ivy
Constipation Tips by Dr. Felice
In Summary
Managing constipation doesn't have to be a daunting task. By incorporating these five easy tips into your daily routine, you can promote a healthy digestive system, pelvic floor and alleviate the discomfort associated with irregular bowel movements. Remember to stay hydrated, embrace a fiber-rich diet, engage in regular exercise, establish a routine, and see a pelvic floor therapist if you are dealing with chronic constipation. Making these small but impactful changes can lead to big improvements in your pelvic health.
