End Constipation with These Tips

Constipation is typically defined as having three or fewer bowel movements per week, or having difficulty passing stool due to its hardness and dryness.

It's important to take this topic seriously, as we should have bowel movements at least once a day to eliminate waste and toxins and thus have optimal health. Here I'll give you some tips to improve your transit:

Eat Real Food

It's essential to have a real food diet, without ultra-processed foods, rich in fiber and natural, so your body doesn't have "extra" work eliminating hard-to-digest foods. Including all vegetables, fruits, seeds, carbohydrates, and proteins will make your digestion smooth and problem-free. Don't complicate yourself with having a "perfect" diet, try to eat without packages, real food, and your body will thank you.

Emotions

Although diet is fundamental, the relationship between the mind and constipation is a less discussed but equally important area. Stress, anxiety, and other negative emotions can directly affect your digestive system. When you're stressed, your body produces hormones that can slow digestion and make you feel constipated. Try to establish schedules and routines for your daily bowel movement.

Additional Tips:

• Mindfulness and Meditation: Practicing mindfulness and meditation can help reduce stress and anxiety, promoting healthy digestion.
• Active Life: Regular exercise is an excellent way to release emotional tensions and improve gut health.
• Fiber + Water: If you're going to consume fiber, make sure to consume enough water, as excess fiber without water can cause the opposite effect and constipate you even more.
• Bathroom position: When you're sitting on the toilet, elevate your feet so your legs are above 90 degrees, this facilitates bowel movement.
• Magnesium citrate: This supplement also helps with bowel movement.
• Abdominal massages: Perform circular massages on your abdomen in the mornings in a clockwise direction.
• Deep squat: Holding this position for a few minutes helps with evacuation.

Remember there's no magic solution, but if you incorporate more than 1 of these tips your digestion will improve anyway!

Love, Dani.