Tips for Managing Constipation this Holiday Season
It is the most wonderful time of year–lights are strung, trees are decorated and the stores are packed with holiday shoppers. While this time of year can spark a holiday joy, it can also incur holiday stress, which can cause or worsen constipation. If you are lucky, you may also be traveling, which can definitely cause or worsen constipation (think: routine changes, diet changes, stress and more!).
So, what can you do to manage and decrease bowel dysfunction during the holidays?
Build a Good Bowel Routine
One of the best ways you can improve constipation is by building a good bowel routine. If you are someone who usually goes in the morning, wake up earlier and give yourself enough time to have a warm cup of something (coffee, tea, water with lemon) and a small breakfast. Drinking a warm beverage and eating can stimulate peristalsis and encourage the bowels to start moving. Now remember, your bowels do not like stress! So if you wake up feeling stressed or are rushing out of the house to get the day started, your bowels are less likely to move before you leave.
How To Achieve Stool Consistency
Another way to manage constipation is by making sure your stool consistency smooth, formed and sticking together (like a snake— this is known as a type 4 on the Bristol Stool Scale). Our bowels are like Goldilocks–we don’t want the stool to be too hard or too loose–we want the stool to be soft with good consistency so it all comes out together. In order to improve stool consistency, it is important to drink plenty of water and include fiber in your diet, like fruits, vegetables and whole grains. You can also add something like magnesium citrate (these gummies) are great if the stool is too hard.
Understanding Bowels Are High Maintenance
Lastly, your bowels are very high maintenance. When they tell you to go to the bathroom, make sure you listen. They also would love it if you could eat the same thing everyday and never leave your house so your toilet is always available. Unfortunately, for the bowels, we have to live our life! But knowledge is power and the more you know, the better prepared you will be.
Top 10 Tips From A Pelvic Health Expert To Manage Constipation
Based on everything above, these are my top 10 tips to manage constipation during the holiday and travel season:
Tip 1: Drink more water!
Grab a water bottle and take it with you wherever you go. Try to get half our body weight in ounces daily (unless told otherwise by a doctor).
Tip 2: Make sure fiber is included in your diet!
Whether you are including it in your diet or you are using a supplement like psyllium husk or Benefiber, take it consistently. (Benefiber has very easy travel packets!)
Tip 3: Watch your stool consistency.
Adjust diet or supplements based on it. A bowel diary can be very helpful for this!
Tip 4: Go when you need to go!
Only sit on the towel when you get an urge to go!
Tip 5: Toilet posture matters.
If you are at home, use a stool or squatty potty to raise the knees above the hips. If you are traveling, use a suitcase or upside down trash cans for support. (Link: Blog on how to sit on the toilet)
Tip 6: Make sure you breathe when you poop!
Use the power of your breath and abdominal muscles to help move the stool down and out.
Tip 7: Do not force or strain.
Do not sit on the toilet > 5 mins waiting for more stool to “drop”.
Did you know there is a right way to poop?
Tip 8: Make sure you are moving!
Especially if you are traveling, get outside and walk around for 30 minutes minimum.
Tip 9: Heat can help with pain.
If you feel bloated, constipated or having abdominal pain due to constipation; use a heating pad on your abdomen for 10-15 mins. Follow with some gentle pressure over the spots that feel uncomfortable.
Tip 10: Manage stress.
Make sure you are taking time for you to breathe during the day. If you have time for a walk, yoga, or even a 10 minute warm shower, take it. It is so important to take care of your body and mind during this time of year.
Suggested Read: Tips for Prioritizing Self-Care
Help For Those Struggling With Constipation
If you are someone struggling with constipation regularly (or just during this time of year), it would be helpful to include a pelvic health therapist on your team to help. Pelvic PT’s can assess your pelvic floor muscles to make sure they are functional and healthy and will work with you to build a bowel routine that is right for you.
How a Pelvic PT Can Help With Constipation & Bowel Dysfunction
I hope everyone has a wonderful end of the year; I am hopeful these tips on how to manage constipation will truly bring holiday joy to us all.