What to do with constipation? - Simply solve it in 4 steps

We've all been there: you go on vacation and your digestion goes crazy! You don't have a bowel movement and the stomach pains start.

The vacation & constipation phenomenon

"Why can most of us only go to the toilet at home and why are we so often affected by constipation on vacation?"

Public toilets on vacation or in the office are an absolute nightmare for most people. Defecation may be regulated, but it's simply not possible in other people's toilets. Why is that? We - and our bowels in particular - are conditioned to use our own toilet within our own four walls. When we are at home, we feel relaxed and are used to being able to go to the toilet in peace. When we are out and about, on the other hand, we often feel a sense of inhibition, a reluctance that makes it difficult for us to have a bowel movement, which can lead to constipation.

But it's not just on vacation that many people are affected, constipation can also make life difficult at other times.

What other reasons are there for constipation?

The main causes are lack of exercise, stress, an unbalanced, unhealthy diet, medication and certain illnesses. Those affected talk about very unpleasant and painful symptoms such as: 

• Rare bowel evacuation
• Hard, lumpy stools that can only be passed by pushing hard
• The feeling of incomplete bowel evacuation and blockage
• Abdominal pain, bloating and flatulence

Constipation is therefore not only unpleasant and painful, but also massively restricts the quality of life. 

What helps with constipation? 

Step 1: Drink a lot

The No. 1 tip for constipation is and remains "drink a lot". This is because water stimulates the activity of our bowels and ensures softer stools.

Step 2: Movement

Lack of exercise can be one of the reasons for constipation, as the bowel is not stimulated enough. Incorporate the following into your daily routine:

• Regular exercise: directly promotes good bowel function and helps to ensure regular bowel movements.
• Abdominal massage: Massage your abdomen clockwise for 5 minutes
• Intestinal gymnastics: Lie on your back and alternately pull your knees up to your chest. Then stretch your legs out again. 

Step 3: Dietary fiber 

Dietary fiber should be part of a balanced diet. Psyllium and linseed are considered to be particularly optimal. Fiber serves as food for the beneficial intestinal bacteria and is also a bulking and swelling agent. Expansion stimulates intestinal motility. It is important to drink a lot so that the fiber can swell, otherwise fiber can have the opposite effect and cause constipation.

Step 4: Probiotics

A healthy intestinal flora consists of many probiotic bacterial strains. The good bacteria ensure that food is digested and absorbed by the body during digestion. However, if intestinal activity is impaired, this can have a negative impact on stool frequency and consistency. It can therefore be useful to specifically promote your own microbiome with the help of probiotics.

 

TIP: Colon cleansing capsules

• For intestinal complaints such as flatulence, constipation, etc.
• For targeted stimulation of intestinal activity & digestion
• With psyllium, organic inulin (dietary fiber) & natural digestive enzymes

 

TIP: Prebiotics & prebiotics

• For healthy, well-functioning intestinal flora
• With 13 valuable probiotic strains
• Optimal combination of prebiotics and probiotics for effective absorption and colonization in the intestine 

 

Conclusion

Constipation is painful and can make life difficult. To counteract constipation in the long term, a change in lifestyle should be considered. Start with a high-fiber diet, drink enough water every day, take care of your intestinal flora and get enough exercise. Then you have already done a lot for your well-being. 

In the short term, taking high-quality fiber, digestive enzymes and probiotic bacteria can provide relief from constipation.