Poop Happens, Sometimes...

It’s not the most comfortable subject however, almost everyone experiences constipation at some point. Being constipated means that you have bowel movements less than three times a week and eliminating is difficult. Stools tend to be pellet formed and hard. The causes are numerous.  Stress, changes in your eating habits, inactivity, resisting the urge to have a bowel movement, some medications particularly antidepressants and iron supplements are some reasons constipation occurs. People struggling with eating disorders are particularly prone to constipation. This is because food restriction creates delayed gastric emptying. In other words, if you don’t eat enough, there may not be enough bulk for elimination and the stomach takes too long to be emptied.  Sometimes diarrhea results as a way to resolve constipation.  If diarrhea occurs, you may be eating excessive salads, kale and whole wheat products.


There are some tricks for constipation relief:

• Drink adequate water. Try warm liquids, especially in the morning.
• Eat adequate food.
• Increase intake of fruits and veggies. Insoluble fiber adds bulk to stool and helps it pass through your intestines faster. Good sources are whole-grain breads and cereal. Soluble fiber dissolves in water. It’s in beans, peas, pears and apples.
• Choose prunes. Prunes are nature’s laxatives!
  
• Be active.
• Sit properly on the toilet.  Try using a low footrest placed in front of the toilet and incline your upper body forward slightly. This position simulates squatting which helps the muscles relax.