Having bowel movements every single day is SO important for your health. Your body needs to get rid of all the trash and toxins 💩
There are some things that can help you improve bowel movements when you're constipated. These are short-term solutions that you can learn about here.
In this blog, I will share with you some long-term solutions that you can put into practice from today and make part of your daily routine. After a few days, you will notice a difference in your gut health.
Before starting, if you want to learn more about the most common reasons for constipation, you can read my short-term solutions blog here.
1 Hydration: you need to drink A TON of water every single day. You can start by always bringing with you a bottle of water wherever you go. Try at least 2L up to 4L
2 Fiber: you need lots of fiber in order to improve bowel movements and make them go out easily and without any pain. Not just one type of fiber or fiber supplements. You need multiple types, just like these:
Fermentable viscous fibers: pectins, beta-glucans, guar gum, oats.
Non-fermentable: non-viscous fibers: whole grains, broccoli, veggies
If you're eating fruit and vegetables, make sure you keep the skin on them, that's also a good source of fiber
3 Heal your gut: you want to be introducing prebiotics and probiotics into the gut. These will also help with inflammation
4 Moving: a lot of times you're just not exercising enough. Exercising will help you move your bowels
5 Switching medicines: if you're on pain medicines, or on medications, check to see if one of the side effects is constipation. This is the simpler way to switch out to a healthier alternative (work with your doctor before stopping meds)
6 Get your hormones checked: if you're going through perimenopause or anything like that, it could also be hormonal imbalances.
Natashia- Certified Transformation and Nutrition Coach BN, worked as an RN in internal medicine for several years before becoming a full time stay home mom of four. In 2019, she lost her young husband to cancer. Now, penetrating the beauty industry, Natashia and her brand Mia Adora™ are on a mission to help make women’s beauty and wellness game easier. Read more