‘Tis the Season for…. Constipation!
With all the travel, fun foods, and altered schedules, the holiday season is a recipe for tummy troubles.
What’s the ideal with our bowel and bladder?
Urination should occur every 2-4hrs
Bowel movements should occur every day and be a Bristol Scale 4, which is like soft serve ice cream – smooth and easy breezy.
The good news is that for most people, constipation is preventable and manageable with some adjustments. Here is your guide to keeping things moving smoothly!
💧 Hydration: The Key Lubricant
Imagine trying to push dry cement through a pipe—it's tough! Water acts as a lubricant, making your stool softer and easier to pass.
The Goal: Aim to drink plenty of fluids throughout the day. Water is best.
How Much: Take your weight, divide in half, and that’s how many ounces of water you should drink. If you’re sweating, from exercise or weather, add more water.
Action Tip: Keep a reusable water bottle handy and sip regularly. Urine should be straw colored. And no, clear is not good.
🍎 Fiber: Your Gut's Best Friend
Dietary fiber adds bulk to your stool, which helps stimulate the bowel to move things along. There are two types of fiber, and both are important:
| Fiber Type | Found In | Function in Constipation Prevention |
Soluble Fiber
| Oats, barley, nuts, seeds, apples, citrus fruits |
Whole wheat, vegetables (carrots, celery, spinach), brown rice |
|
| Insoluble Fiber | Absorbs water to soften the stool | Adds bulk and speeds up the movement of material through your digestive tract |
The Goal: Aim for 25 to 30 grams of total fiber per day.
Action Tip: Switch to whole-grain breads and pastas, and try to include a vegetable or fruit in every meal. Start slowly when increasing fiber to avoid gas and bloating.
🚶♀️ Movement Matters: Get Your Body Moving
Physical activity is not just good for your heart and muscles; it helps your bowels, too! Exercise stimulates the muscles in your intestines, making them contract and encouraging stool to move.
The Goal: Aim for at least 30 minutes of moderate physical activity most days of the week.
Action Tip: Even a brisk walk after a meal can be incredibly beneficial. If you have a desk job, stand up and move around every hour.
⏰ Listen to Your Body
Suppressing the urge to have a bowel movement is one of the quickest ways to trigger constipation. Your body is telling you it's ready, and delaying the action allows the colon to absorb more water from the stool, making it harder.
The Goal: Go when you need to go!
Action Tip: Try to establish a regular time for a bowel movement (often after breakfast is best, as the peristalsis is highest in the morning) and give yourself enough time without rushing.
⚠️ A Note of Caution: Make small shifts with your diet. It takes 1-3 days for a bowel movement to get through your body, so try to avoid yo-yo dieting. Always include fiber, protein, fat, and carbs in your meals.
Need Help Getting Started?
We treat this all the time and can help you! 👉 Schedule your visit today.