Constipation and Bloating: Morning Habits That Can Help Relieve Discomfort

Constipation

is among the worst things you can feel in the morning, not just bringing you discomfort but also stomach aches and feelings of heaviness. Characterized by infrequent or hard-to-pass bowel movements, constipation is mostly accompanied by bloating and a feeling of incomplete emptying. And so, a few simple tweaks can help you relieve. There are a few practical morning habits that not only reduce constipation and ease bloating but also help set you up for better digestion daily.

Move your body

Right after you wake up, make sure to move around, not to go to the gym but to do some stretching, some yoga asanas, or even walk from one room to another. All of these activities can help stimulate intestinal contractions – known as peristalsis—an involuntary, wave-like contraction and relaxation of smooth muscles in a hollow tube, primarily the digestive tract. Experts believe it is important for food to be swallowed down the esophagus to the stomach, processed through the intestines, and transported to the kidneys, where it is processed into urine and transported to the bladder. The contractions are driven by coordinated actions of circular and longitudinal muscles and are regulated by the nervous system.

Drink water before coffee

Before you sip your cup of coffee for energy, drink a glass of water. Experts believe your body can get dehydrated through the night, and so, a glass of water can help soften stools, kickstart bowel movements, and reduce the feeling of constipation or blockage.

Eat a fibre-loaded breakfast

While it is okay to skip breakfast otherwise, for those suffering from constipation, it is important to take that first meal of the day. A balanced breakfast packed with lots of fibre not only bulks up the stool but also keeps you full for a longer time – thereby preventing water retention and bloating. You can eat whole grains like oats and smoothies along with seasonal fruits and vegetables to hasten digestion and reduce bloating.

Avoid stress

Stress is a major contributor to constipation and bloating, and so, eliminating it early is one of the best ways to feel comfy. To get rid of that – practice meditation or simple yoga stretches for the first 10-15 minutes of waking up, take deep breaths, journal, and do not scroll on your phone right after waking up.

Do not rush to go to the bathroom

Doctors say your colon is super active in the morning, so make sure to sit on the toilet without straining for just 10 minutes in the morning. Do not take your phone inside, and sit in a proper position to help you pass stools smoothly.

Try a colonic massage

Manually massaging the colon gently with your fingers can help stimulate the bowels for people whose constipation is caused by the slow movement of stool through the colon.

When should you get help?

According to experts, if your constipation lasts more than a week or a maximum of ten days and does not respond to any kind of home remedies or treatment, a doctor may be able to rule out serious causes and find an effective treatment. You may also need medical care if your constipation is accompanied by:

• Dizziness
• Fatigue and tiredness
• Stomach cramps
• Spasms