1. Make sure to consume adequate amounts of fiber.
Doctors from the University of California San Francisco recommend 25-30g of fiber per day, so make sure to eat your veggies!
Doctors from the University of California San Francisco recommend 25-30g of fiber per day, so make sure to eat your veggies!
2. Poop in a squatting position.
Believe it or not, pooping in the proper position makes a huge difference. One easy way to put yourself into a squat-like position is to slide a stool beneath your feet while you're taking care of business on the throne.
3. Make sure to drink enough water.
Believe it or not, chronic constipation can be due to a lack of fluid consumption. Drink more water, and liquids in general, to resolve that problem.
Believe it or not, chronic constipation can be due to a lack of fluid consumption. Drink more water, and liquids in general, to resolve that problem.
4. Drink a nice warm cup of coffee
Provided that you're maintaining proper levels of hydration (that's where #3 comes in), consuming caffeine can actually help ease bowel movements.
Provided that you're maintaining proper levels of hydration (that's where #3 comes in), consuming caffeine can actually help ease bowel movements.
5. Get moving.
Physical activity is good for all kinds of things, and bowel movements are one of them.
Physical activity is good for all kinds of things, and bowel movements are one of them.
6. Give yourself a nice massage
Giving yourself a quick and easy massage can sometimes do the trick. The key to success here is pressing down on the perineum. According to doctors at Yale University "Pressing on your perineum is like pressing a magic button that makes it easier to defecate."
Giving yourself a quick and easy massage can sometimes do the trick. The key to success here is pressing down on the perineum. According to doctors at Yale University "Pressing on your perineum is like pressing a magic button that makes it easier to defecate."
7. Make sure you have enough time.
Going number two is something that's often routine. You usually end up going at the same time everyday, so clearing some extra space in your schedule around then is usually a good idea. Squeeze in a few extra minutes in the morning to take care of business.
Going number two is something that's often routine. You usually end up going at the same time everyday, so clearing some extra space in your schedule around then is usually a good idea. Squeeze in a few extra minutes in the morning to take care of business.
8. Ingest some probiotics
A great way to get this (good) bacteria is by consuming some yogurt or even through supplementation. Either way, probiotics help maintain the health of your digestive tract.
A great way to get this (good) bacteria is by consuming some yogurt or even through supplementation. Either way, probiotics help maintain the health of your digestive tract.
9. Glycerin Suppositories
As an absolute last resort (emergencies), use a glycerin suppository. These essentially draw water into the intestines and (usually) produce a bowel movement within 15 to 60 minutes.
As an absolute last resort (emergencies), use a glycerin suppository. These essentially draw water into the intestines and (usually) produce a bowel movement within 15 to 60 minutes.
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