6 Tips for Smooth Moves
Whether it’s because of travel or a wacky holiday diet consisting of gingerbread houses, it’s not uncommon to feel your digestion sloooooow down during the holiday season. Here are some tips to keep things moving smoothly:
1. Stay hydrated
It’s recommended to drink about half your body weight in fluid ounces each day, and most of that should be water. For example, if you weigh 160 pounds you should be drinking about 80 ounces a day. Your body takes in all the fluids that you drink and disperses it for its own uses throughout your systems. If you’re dehydrated, by the time your food is all digested and ready to leave the system, there’s not enough water to go around, and your stool becomes hard and dry. That makes it hard to pass, sometimes causing constipation, painful bowel movements, the need to bear down, and hemorrhoids. Basically, a BM can be a big bummer.
2. Add in some fiber
It can be hard to keep track of how much fiber you’re taking in on a good day. Around the holidays, when your lunch might consist of the deli platter someone brought to work or the Christmas cookies your kids decorated, it can be even harder (which can mean your stool is harder too...)
The easiest way to get your fiber is to add in a supplement each day. My favorite recommendation is psyllium husk, but you might find another type works better for you. (*Ask your pharmacist or care provider for recommendations if you’re pregnant, want more direction, or if you are unsure of any interactions with medications you may be taking.)
Start by adding in the smallest dose recommended on the package, and continue that for one week. After a week, increase or decrease according to how your body is responding. Your bowels like habits, so if you’re hit or miss on a supplement, you won’t get the full benefit.
Taking it in the evening can prevent discomfort of cramping or a belly ache, and make sure you drink plenty of water along with it (back to recommendation 1!)
3. Listen to your bowels
If they say they gotta go, they gotta go! They aren’t like your bladder where you can ignore the urge. Even if you’re at work or at a party, follow their lead. I always remind myself that everybody else poops, which makes me feel better about having a BM in a public restroom ;)
4. Try abdominal bowel massage
If you feel like you need to go, and it’s just not moving through, try this simple abdominal bowel massage. Start at your right hip bone, and massage in small circular pattern toward your ribs. Then continue across from your right lower ribs to your left, then turn the corner and massage toward your left hip bone. Continue this clockwise pattern until you feel some gas or stool starting to move. It’s just like magic. (for a video, check out my Instagram Highlights)
5. Get moving
Go for a walk. Head to the gym. Physical activity helps to stimulate our bowels. Take the whole family for a post-prandial stroll. I have fond memories of taking a walk around Kiwanis park in Great Falls, Montana with 4 generations of my dad’s family after Thanksgiving dinner. (Though I wasn’t thinking about my bowels back then!)
6. Put your feet up
I’m always a fan of the Squatty Potty, because it just makes pooping easier. Having your knees above your feet tilts your pelvis in a way that helps relax the pelvic floor and “un-kink” your rectum. Don’t have a Squatty Potty? Throw your kid’s step stool under your feet, or flip a garbage can on its side. In a pinch, if there’s extra TP rolls, just put one under each foot. It will make everything easier (and faster!)
There you have it. My six best tips for keeping your bowels moving smoothly throughout the holiday (or any!) season, no matter how much eggnog you take in. ;)
(If you try all this and find you’re still having bowel troubles, it might be helpful to see a PT. Schedule a free 15-minute phone consult here so we get you on the right track!)