How to combat Constipation.
Constipation usually occurs when stools move very slowly through the gut or cannot be completely emptied from the rectum, making them hard and dry.
Symptoms of constipation
Opening your bowels less than 3 times a week
Having lumpy or hard stools
Finding it hard and strenuous to open your bowels
Feeling as though there's a blockage in your rectum
Feeling like you can't completely empty your gut
Needing help to empty your rectum, by pressing your hands on your belly
How to combat CONSTIPATION
Drink at least 2 litters of water per day.
Make sure you are having 30g of fibre per day including fruit, vegetables and wholegrains!
Keep an active lifestyle. When you move so does your intestinal muscle!
When you go to the toilet make sure you are sitting with your knees higher than your hips (using a little stool can help), lean forward and put your elbows on your knees, relax and straighten your spine.
REFERENCES
Vriesman, M., Koppen, I., Camilleri, M., Di Lorenzo, C. and Benninga, M., 2019. Management of functional constipation in children and adults. Nature Reviews Gastroenterology & Hepatology, 17(1), pp.21-39.
National Institute of Diabetes and Digestive and Kidney Diseases. 2022. Constipation | NIDDK. [online] Available at: <https://www.niddk.nih.gov/health-information/digestive-diseases/constipation> [Accessed 12 May 2022].
Mayo Clinic. 2022. Constipation - Symptoms and causes. [online] Available at: <https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253> [Accessed 12 May 2022].
