2/ Drink a glass of water right when you wake up. Then all day long.
One of the most common causes of constipation is dehydration, and it only takes one day of low water intake to have a dehydrated colon.
So drink plenty of water all day, starting right when you wake up to signal your bowels of new things entering, so it will get old things exiting! More stubborn bowels may need warmer water, and a squeeze of lemon in the water can help too.
3/ Do belly breathing first thing in the morning.
Lie on a foam roller or just sit quietly for 5 minutes and breathe deeply through your nose, expanding your belly with each breath. This will send more oxygen into your system to get things working better, and also stimulate flow in your digestive area.
You can do this anytime during the day, but upon waking works best as it stimulates that perfect morning poo.
4/ Do holding squats and/or breathing squats. Get moving!
Get down into a full squat (if you can), holding onto furniture if you need to keep from falling backward, and stay there for several minutes or as long as you can.
You can also try breathing squats, breathing out through your nose as you squat down and breathing in through your nose and you stand up. Continue to stand and squat in rhythm with your breathing rate.
Keep moving your body in any way throughout the day. A good brisk walk is often enough to get your bowels moving. Here are ways to get more movement into your day without making time for it.
5/ Squat at the toilet
Get a squatty potty, or simply put a wide stool under your feet when you are sitting on the toilet. This puts you in a squat position, opening up the bend in the lower part of your colon so the waste can easily slide right out. Until you have a stool, lean forward, rest your elbows on your knees and lift up onto your tiptoes.
6/ Eat a big ass breakfast
This is especially crucial for people who tend to poop after breakfast instead of upon wake-up (though good for everyone!). Sit down while you eat and don’t rush out the door too soon after – give your body time to digest, relax and let go of yesterday’s waste.
Don’t forget that processed grains like instant oats, commercial breads and breakfast cereal are not a healthy meal, but rather are often a cause of the constipation in the first place.
7/ Eat a balance of animal and plant food all day
If you’ve heard anything about constipation, it’s fiber, fiber, fiber. Let me set this straight. Yes, a diet rich in fiber is an important part of maintaining healthy bowel movements. However, there are two caveats.
One, there is far more fiber in fruits and vegetables than in grains, and far less digestive issues resulting from the fruits and veg. Two, if you are already constipated, adding more fiber is likely to plug you up more.
So, avoid processed grains and fiber supplements. Get your fiber from vegetables and fruits, and balance that with good quality protein and fat.
8/ Manage your stress
Assess your emotions, schedule, personal needs, finances, relationships, beliefs and health obsessions. Stress is a leading cause of constipation and other digestive issues and diseases.
Learn simple meditation, try Qi Gong, change your work mindset, and get some sleep!
9/ Take magnesium before bed
Magnesium relaxes the bowel muscles and also attracts water to the bowels, softening the poo for easier elimination. Therefore, magnesium supplements have a great reputation for relieving constipation. Just ensure you choose a high quality supplement with little to no fillers. Take your magnesium right before bed, so you can have a nice poo in the morning.
10/ Swallow some slippery elm
If you are still having constipation issues, there are a couple natural supplements that you can take for a short time to unblock your bowel. One tablespoon of slippery elm in water before bed can be very effective. For severe or prolonged constipation, Cascara Sagrada has a laxative effect. Both can be purchased over the counter at most health food/vitamin stores, and are for short term use only, while you get busy with your Primal 6 so you don’t get constipated again.
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