We are the master of our bowel movements- we have the power to change them into more compliant minions with the right routine and applicable diet changes. There are different reasons for irregular bowel movements but for this post, I will just touch on some simple lifestyle changes that will help normalize function of elimination, and prevent constipation.
Since the function of bowel movements, is to remove wastes from the body, it is important that our bodies are eliminating regularly. By holding on to our BMs (intentionally or not), toxins and wastes can be reabsorbed by the body. ‘Normal’ in terms of frequency ranges, but typically 1-3 BMs a day is a good place to be.
If that sounds like a lot right now, here are a few simple tips to help you out:
1. You can probably guess this one…Water. It’s important to be well hydrated for a bowel consistency that allows for easy transit through the intestinal tract. (…coffee and diuretics work against you here)
2. Stress management. When our bodies are in a stressed out state- fight or flight mode- digestion is not the priority. We have adapted to mobilize energy stores away from the core (digestion) and out towards the periphery (brain, arms, and legs) in order to potentially outrun whatever is causing us so much stress! Shifting our body back into rest and digest mode, encourages digestion, and should eventually lead to a proper BM.
3. Probiotics- Probiotics help regulate the balance of good bacteria in the gut, maintaining proper function, and improving peristalsis. Good sources are fermented foods such as kefir, miso, sauerkraut, or kombucha.
4. Adequate healthy fats in the diet- Essential fatty acids are important in maintaining proper nerve function, relaying signals to contract or relax muscles where needed. Healthy fats also allow for improved passage through the colon by way of lubrication. Good sources are avocadoes, olive and coconut oil, and fish.
5. Castor oil packs- Castor oil packs are a very gentle and effective way to stimulate the bowels. Apply the oil over the abdomen, then cover with a cloth before applying a hot water bottle overtop. Let it sit for 15-20 minutes.
6. Exercise- Exercise stimulates circulation and improves the metabolism of wastes through the body.
7. Fiber. There are two types, insoluble and soluble fiber, and both have specific benefit. The cause of constipation will determine which type is best.
- Soluble fiber is best for a ‘spastic’ colon. Children and those of us who are prone to stress/anxiety, will typically experience this type of constipation. Our body needs to add bulk to our BMs, and relax the pelvic muscles. (Chia and flax seeds, nuts, oats, barley, lentils, and most fruits)
- Insoluble fiber is best for ‘atonic’ colon. This happens due to diminished pelvic muscle tone, a sedentary lifestyle, or overuse of laxatives. In this case we want to encourage quicker transit of wastes through the bowels, and stimulate peristalsis. (Green or leafy vegetables, beans, zucchini, cabbage, root vegetable skins, rye, rice, wheat bran.)
Go show ‘em who’s boss!