- Drink more water:There is no exact science to the amount of water each person needs, so aim for at least 2 liters of water daily. If you forget to drink water, set hourly reminders until you get into a new habit.
- Increase fibre:Our daily requirement for fibre is 25g for women and 38g for men. High fibre foods include chia, flax, whole grains like brown rice, quinoa and oats, legumes like beans and chickpeas, and vegetables like avocado, broccoli, beets, artichokes, and dark leafy greens.
- Physical activity:Exercise helps to prevent and relieve constipation because it stimulates the natural contractions of the intestines and decreases the amount of water that is reabsorbed from the stool into the body, making stools softer and easier to pass. Even gentle exercise, such as walking for 20 minutes daily, can improve digestion.
- Manage stress:When we’re stressed, we’re in a “fight or flight” state, meaning our body shifts blood flow to vital organs like the heart, lungs, and large muscles and this can contribute to indigestion and constipation. When we’re relaxed, we’re in a “rest and digest” state, meaning our body sends blood flow to the digestive system. Meditation, deep breathing, and prioritizing sleep are effective ways to manage stress and improve digestion.
- Treat the cause:An under-active thyroid can cause constipation, so it is important to screen the thyroid through blood work. Eating inflammatory foods like gluten and dairy, or having an unhealthy gut flora, can also contribute to constipation in some people.