Have you ever wondered how constipation affects your pelvic floor?
Check out this image on the right. The more pressure you have pushing downward increases the pressure on the muscles below which are your pelvic floor!
Furthermore, if you’ve had surgery, like a C-section, hysterectomy, or even episiotomy from pregnancy, the weaker the whole structure will be due to scar tissue. Then constipation exacerbates the weakness and may cause leaking and pain down below.
Are you experiencing pain with digestion or leaking? It could be due to constipation.
10 Tips To Reduce Constipation Naturally:
#1 Go Gluten and Dairy Free
Yes, it is difficult! Is it worth it? Yes!
Gluten-containing foods and dairy products can cause constipation due to their inflammatory effects.
Try an elimination diet for three weeks and notice if you feel better.
If so, eliminate these foods from your diet. Keep in mind; Gluten-free doesn’t mean buying more boxed foods! Whole grains like quinoa or rice may ease your digestion.
#2 Eat warm, cooked, foods
Ayurvedic medicine believes, as we get older we need to add warm, cooked foods to our diet because our body becomes dryer. Consider drinking hot water with lemon in the morning and adding soups to your diet.
#3 Drink 8-9 cups of water a day.
When constipated, drink 2-3 cups of water immediately. Go for a walk, stretch and wait. Notice what you are drinking during the day, can you add plain, filtered water to your diet.
#4 Try a daily probiotic
Choose a probiotic with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months.
With sever constipation, you can also add a powdered form of probiotic to 1/4 cup of water and have at each meal.
#5 Add supplements.
Magnesium Citrate assists with constipation aids relaxation and supports sugar cravings. Start with 200mg at bedtime. Reduce the amount if you have diarrhea.
Natural Calm- Filled with magnesium citrate, it works similar to Miralax by pulling water into the intestines. Take before bed to induce relaxation and will lead to a soft BM in the morning.
#6 Take a digestive enzyme
Enzymes assist the chemical breakdown of food into smaller absorbable components. Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids, and lipases break down fat into its parts. I love Enzymedica!
#7 Take Betaine HCL
Stomach acid is essential for digestion and nutrient assimilation. Having too little stomach acid can cause just as many problems (if not more) than having too much. Read this article on how to supplement with Betaine HCL and consult your doctor if you have acid reflux or ulcers.
#8 Reduce stress
Often we are eating while we are working or driving or doing something. Pause, and take a deep breath before each meal to enhance the digestive enzymes in your body.
End your meal with chamomile or peppermint tea to aid the digestive process.
#9 Add Flaxseeds
One tablespoon of ground flaxseed contains 2 grams of dietary fiber. You can grind 1 cup for the week and store in the refrigerator.
Take 1-2 Tbs. of ground flaxseed per day to keep bowels regular. Stir the ground flaxseed it into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.
#10 Add Triphala
Triphala is a traditional Ayurvedic herbal formulation made from Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica) and Haritaki (Terminalia chebula). Taken at night, Triphala is a gentle supports regular bowel movements and relaxes the nervous system.