Its’ Crammed In here!

Its’ Crammed In here!

How To Keep Moving & Stay Regular

Have you ever been on a crowded subway train before? If so, then you know what it feels like to be crammed in such a tight space. Not only is it overcrowded, but the trains are also usually hot, messy, and people are irritated from being so close to one another.

When you are constipated, all of your stool is sitting in one place with nowhere to go, just like a crowded subway train. You may feel uncomfortable and have abdominal pain, bloating, fatigue, cramps, and get anxious and upset.

woman with abdominal cramps
Woman with abdominal cramps

When you are constipated, the stool starts to get hard and gets more difficult to pass. Imagine being on the subway and you found out the subway car in front of you has now broken down. You may be waiting 10 minutes before it starts moving up again. However, that stool or subway car is now sitting still and everything behind it is delayed as well. This can cause all sorts of issues for you. So, let’s keep the train rolling. Below are some tips and suggestions to help you loosen up the stool in your lower intestines and to keep you regulated.

If you feel like you’re struggling to use the bathroom and may be constipated, here are some questions to ask yourself.

1. Did you have fewer than three bowel movements this week?

2. Did you have a difficult time passing stool?

3. Were your stools hard or lumpy? (Yes, this matters.)

4. Did you have feeling that you did not fully empty your bowels?

Every time you go to the bathroom, look at your poop. Why you may ask? Depending on how it looks, it can tell/show you what is happening in your body (see the diagram below.)


Here are some simple tips you can do to try and help
get your body regular.

  1. Drink more water.
  2. Take in more fiber:
    a. Add more fruits, vegetables, and whole grains. Foods known to help are prunes, apples, and dark, leafy greens.
    b. Take a fiber supplement such as our Liquid Fiber Flow. Increase slowly since it may cause bloating and gas in the beginning.
    c. Limit the amount of caffeine and alcohol you consume.
  3. Exercise regularly.
  4. Do not hold back the urge/feeling sensation when you have to go.

Here are some stretches you can also do to help stimulate bowel mobility.

  1. Do once, every morning on the bed or floor.
  2. Lie on your back and straighten one leg out. Then bend the other leg and draw your knee to your chest.
  3. Hold for 30-60 seconds.
  4. Repeat on other side.
  5. Then, bring both knees to your chest and hold for another 30-60 seconds.

If you are interested in some other alternative exercises to help ease constipation, click here.

Sources cited from National Institute on Aging, Lippincott Nursing Center, Pelvic Health Solutions, UCLA CNSR and Medical News Today

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