Constipation...

The Awkward Topic

Constipation. Not exactly the kind thing you want to talk about, but here's something for you to read. If you’re straining, going less than three times a week, or feeling like you haven’t quite finished on the toilet, that’s constipation. Lt's get this awkward topic over with...

Why It Happens

Most cases come down to lifestyle:

• Too little fibre

• Not enough water

• Low activity

• Ignoring the urge to go

Fibre

Fibre keeps things soft, bulky, and moving. The NHS recommend adults to have around 30g a day. Add it gradually along with fluids.

Great sources of fibre include foods such as oats, beans, apples, broccoli, nuts, and seeds. On the other hand, foods to avoid are things like crisps, fast food, microwave meals, etc.

Fluids to Keep Things Flowing

Fibre needs to partner with water. Aim for around 2 litres a day. Water is king, but tea, coffee, soups, and juice all count.

Tips

Exercise and consistent routines are great. I've said in many previous blogs that just a 10 minute walk at a good pace does wonders for your gut. As for routine, don’t hold it in. After meals (especially breakfast) is prime time to go.

Bottom Line (Get it?)

More fibre, more water, more movement. Do that, and you’ll go from bathroom battles to bathroom wins.

If constipation sticks around for weeks, is very painful, or you notice blood, see your GP.