How to have a satisfying bowel movement?

Initially this was a topic many avoided to talk about. Nobody wanted to talk about poop but in this age of social media and oversharing, digestive health has never been trendier. When it comes to digestive issues, chronic constipation is one of the most commonly reported problems all over the world. In fact, it's estimated to affect up to 14% of the population worldwide. Besides being unhealthy, constipation is uncomfortable, frustrating, and stressful to deal with.

The most common symptoms be seen are irritation, lack of interest in work, frequent mood swings, worry and embarrassment. The other less reported were abdominal swelling, nausea, sudden weight-loss and in some extreme cases, even vomiting.

Let’s fix these issues using simple strategies:

1. Express yourself­:
Holding on to past memories or emotions can lead to anxiety and amplify stress. During stressful times it's common to hold on to our poo as well. In Chinese medicine, when the large intestine (AKA our garbage collector) is out of balance, it's associated with an inability to grieve and let go. As a result, our bowel movements become sluggish and we store and recycle our waste, collecting toxins, bad breath, and all sorts of funky conditions along the way.

2. Include foods with prebiotics and probiotics: These guys are food and fertilizer for gut bacteria, stimulating their growth and encouraging regular bowel movements. Good sources of prebiotics are asparagus, artichokes, green (raw) banana, and brown rice (that has cooled down). Good sources of probiotics are kombucha, fermented vegetables, sauerkraut, kimchi, and apple cider vinegar. Gradually increase the probiotics like fermented veggies, sauerkraut, and kimchi in your diet to let the gut adjust to a new bacterial environment. Start with 1 teaspoon with meals, increasing to 1 tablespoon.

3. Follow a routine: Routine can dramatically improve constipation. To promote a healthy evacuation, your morning may include 1 tablespoon of apple cider vinegar in warm water upon rising, followed by a smoothie rich in fats and fiber.
Relax for 15 minutes post-breakfast, calmly plan your day ahead, read a blog post, or engage in calm conversation.

4. Increase Fibre intake: Fibre is known to increase the bulk and frequency of stools in people suffering with constipation. Fruits, leafy vegetables and nuts are known to contain a lot of fibre, so consuming larger portions will help you bulk up the stools allowing them to exit easily. If meeting that quota from food becomes a challenge, look for a professionally formulated fibre-blend powder supplement.

5. Try this magic fruit: Prunes are a fabulous high-fibre fruit that bursts constipation. Eat them right away or throw a few into your protein shake and things will almost certainly get moving down there.

6. Boost your hydration levels: Studies show that even mild dehydration can aggravate constipation. Sufficient water is needed to make your stools softer and easier to eliminate. If filtered water first thing in the morning doesn’t help, have some herbal or peppermint tea.

7. Move around: According to a survey, patients diagnosed with irritable bowel syndrome (IBS) who exercised regularly reported significant improvements in constipation. High-intensity interval training and weight resistance become efficient and effective way to keep fat away and alleviate constipation.

8. Ask for help: In some cases, if you do not see a significant change then you must seek a private doctor in medical clinic. You can consult a private gp or simply avail same day doctor services provided by companies like IPSA Medical based in London. During your constipation consultation, the medical professional will study your symptoms closely and suggest dietary and lifestyle changes to get desired results .