Feeling a bit plugged-up? Experiencing some bloating? Welp, that sounds a lot like constipation. Most of us probably Google “How to make yourself poop” whenever the discomfort in our stomachs doesn’t go away after a while, or when we’ve been sitting on the toilet for 40 minutes, only to squeeze out a small fart.
Some of the causes of constipation include: eating foods low in fiber, not drinking enough water, not getting enough exercise, changes in routine (irregular sleep schedule), consuming large amounts of dairy and stress. Having an upset stomach can be irritating and hard to deal with, but you can get things flowing again with these tips on regulating your bowel movements and getting that sh*t out!
#1 Drink hot coffee
If you’re a casual coffee connoisseur, you’re in luck! Many studies have suggested that coffee may have a laxative effect on some people. Warm beverages in the morning, particularly a hot cup of coffee, can get your bowel movements going. This is because it can activate contractions in your colon and intestinal muscles, and the heat from the coffee kickstarts your digestive system.
#2 Work out
Ughhhh, I know. But it actually works! Exercising can stimulate the lower part of your digestive system, since it increases your metabolism, which in turn increases intestinal motility. So make sure to include short and regular workouts in your routine. Consistency is key, girlies – don’t be lazy now.
#3 Massage your belly
If you can’t find the time to work out or you just can’t be bothered (relatable), give yourself a belly rub! To do this, you just need to apply moderate pressure to your belly and slide your hand in a circular motion up towards your ribs, across your belly, down to your left hip bone, and back across the bottom of your belly. These colonic massages have been shown to help alleviate constipation!
#4 Apply pressure to your perineum
You might be thinking “God, my stomach hurts so bad”, but also “WTF is a perineum?”. Your perineum is basically the area between the anus and the vagina. A 2015 study discovered that after four weeks of perineal self-acupressure, participants showed improvements in their bowel function. All you need to do is press on the perineal skin with two fingers, and push on the skin in the direction of your anus. Do this in pulses of 3 to 5 seconds each.
#5 Eat fiber-rich foods
Fiber increases the weight and size of your stool and softens it, which makes it easier to pass! So, try consuming more fiber-rich foods with high water content, such as berries, broccoli, raw carrots, unpeeled apples, and avocados.
#6 Try different postures
When all else fails, get into a squatting position. You KNOW it works! This is because squatting relaxes your muscles more and straightens out your colon, giving your poop a straight route out! Another pose you can try is the wind-relieving pose, which can help alleviate the gas that comes with constipation. All you need to do is lie on your back with your knees pulled up towards your chest. Hold the pose for a few breaths, then release. You’ll be farting out that pent-up gas in no time!
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