Month: August 2023

A lot of people are affected by constipation, which is a common digestive issue. Engaging in physical activity can effectively alleviate constipation and enhance digestive health. I’ve listed the top 5 exercises that can relieve constipation. Check the links for instructions on how to do them.

Aerobic Exercise:

Engaging in aerobic activities like running, jogging, swimming, or dancing can accelerate bowel movements. The acceleration of your breathing and heart rate due to aerobic exercise stimulates the natural contraction of muscles in your intestines.

Yoga:

Some yoga poses function to massage your digestive tract, facilitating the movement of stool through your intestines. Certain yoga poses like Supine Twist, Cobra, and Child’s pose can help alleviate constipation.

Pelvic Floor Exercises:

Kegels or pelvic floor exercises can enhance bowel movements by strengthening the muscles that manage the rectum. To do pelvic floor exercises, tense up the muscles you’d employ to pause urination, retain for a few seconds, and then relax. Perform this activity multiple times daily.

Abdominal Massage:

Massaging your abdomen in a clockwise direction and applying moderate pressure can aid in bowel movement. Colonic massage can aid in the enhancement of bowel function.

Walking:

Movement can alleviate constipation. Implementing a regular walking plan, even if it’s just 10 to 15 minutes multiple times per day, can optimize the body and digestive system’s functionality.

In addition to exercising, lifestyle changes such as increasing fiber and fluids, practicing bowel training, and using a footstool to relax muscles while on the toilet can relieve constipation. If constipation persists, seek advice from a physician.

Exercise to Ease Constipation

To relieve constipation, consuming certain foods that can add bulk, soften stool, decrease gut transit time, and increase stool frequency is recommended. Various sources suggest these are the best foods to eat when constipated.

Constipation can be relieved by eating fiber-rich foods that add bulk to stools. Foods that are rich in fiber include:

Some examples of whole grains are whole wheat bread, pasta, oatmeal, and bran flake cereals.

Lentils, black beans, kidney beans, soybeans, and peas are all examples of legumes.

Vegetables like carrots, broccoli, green peas, and collard greens.

Some types of fruits include oranges, grapefruits, mandarins, kiwifruit, grapes, and prunes.

Nuts like almonds, peanuts, and pecans.

Proper hydration enhances fiber activity and promotes ease of bowel movement. You can drink liquids like water, naturally sweetened fruit and vegetable juices, and clear soups.

Healthy fats found in olive and flaxseed oils can help ease constipation by lubricating the intestines.

Probiotics, the good bacteria, can aid in digestion regulation and encourage consistent bowel movements. Foods that are rich in probiotics include yogurt, kefir, and sauerkraut.

Bananas, rice, applesauce, and toast make up the BRAT diet, a bland but effective way to relieve diarrhea and constipation.

If you want to relieve constipation optimally, make sure to include both soluble and insoluble fiber foods in your diet.

Moreover, if you have chronic constipation, it’s crucial to steer clear of fried food, processed meats, commercially baked goods, and other high-fat items to prevent overeating.

If you have chronic or severe constipation, remember to seek advice from a healthcare professional for the best course of action.