Everything you wanted to know but were afraid to ask

More than 42 million Americans are affected by constipation every day. You are not alone if you find yourself backed up.  Occasional constipation can be very uncomfortable and if you understand the causes you can change your habits and resolve the problem.

How often is considered “normal” to experience a bowel movement?
Normal is defined differently for everyone and can range from 3 times a day (you eat, you poop) to 3 times a week. Only you can determine what is normal for you so pay attention to when your bowel movement are difficult to pass or happen less frequently.

Any change from your usual pattern deserves a change in your lifestyle.

Does constipation affect men and women differently?
Women face bloating and occasional constipation more frequently than men. Most importantly women’s colon is 10 inch longer and more twisted than men making it harder for stool to pass through. Hormonal shift s and stress also have a greater result on women digestive system and even the weakening of pelvic muscles because of childbirth.

What foods do you recommend to help with constipation?
Adding more high fiber food like oats, beans, apples, blackberries, broccoli, cauliflower, kale, spinach, chia seeds, flax seeds will help to be regular. Probiotic rich foods such as kefir, kimshi, sauerkraut  is a must. Foods that can constipate are meats, cheese, bread, process sugary foods.

Why is constipation common when traveling and how can you manage it?
Constipation can happen when traveling because of a change in diet, exercise, sleep and water. Prepare yourself by avoiding greasy airport food, choose a healthier fiber alternative and carry a nut bar and an apple in your pocket for low blood sugar emergency. Take the night before an herbal capsule to be regular. Always have clean water, walk and sleep well. Your body will thank you.

Why is it often recommended to exercise to avoid constipation?
Physical activity increase your heart rate which stimulate the natural contraction of intestinal muscle and help move stool out more quickly. It can be as simple as stretching or a twisting yoga posture. Be sure to get up and get moving. Always sitting will create constipation. Exercise is a great stress reliever and in turn can help ease constipation triggered by tension.