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| My best constipation solution. Rebounding. |
I've been battling chronic constipation since my first pregnancy. Once, I did not go for more than 20 days and, with all the food that is stuck in my tummy, it felt like I was going to explode.
Initially, doctors prescribed me laxatives which provided instant relief. But soon, they lose their effectiveness on my body. I turned to trying out other methods of relieving my suffering like eating lots of fibre and exercising, both of which proved to help, but only to a certain extend. As time crawled by, the constipation coupled with indigestion and heartburn (which is quite common in pregnancy), made me feel helpless and distraught.
I wishfully thought that it will go away once I recover from childbirth but boy, I was so wrong. With my lack of sleep for the following 5 years after giving birth, it is still here. Until....
I finally found my ultimate (to date) solution - the Trampoline. So guys, without further ado, let me share with you the methods I've used to relieve my chronic constipation for the past five years. Hope this can help you or someone you know who is going through constipation. Here we go.
REDUCE STRESS AND SLEEP WELL
Get rid of your stresses, and start sleeping properly for a full 6 to 8 hours a day at night. With a worried or angry mind state due to the daily grind, it is difficult to get a restful sleep. Get it fixed. Or if you are always burning the midnight oil and not sleeping between the 'golden hours' from 10pm to 6am, you are upsetting your body's natural circadian rhythm which in turn affects your digestive system. Stress itself can also directly affect your digestive system and cause problems like IBS (Irritable Bowel Syndrome).
Get rid of your stresses, and start sleeping properly for a full 6 to 8 hours a day at night. With a worried or angry mind state due to the daily grind, it is difficult to get a restful sleep. Get it fixed. Or if you are always burning the midnight oil and not sleeping between the 'golden hours' from 10pm to 6am, you are upsetting your body's natural circadian rhythm which in turn affects your digestive system. Stress itself can also directly affect your digestive system and cause problems like IBS (Irritable Bowel Syndrome).
FAST FOR AT LEAST 10 HOURS EVERYDAY
Fasting for at least 10 hours everyday is not only a great way to detox, but also beneficial to your gut system. E.g. Have your final meal at about 9pm and break-fast at 7 or 8 am. Do this at the same time, everyday. Choose 8pm dinner, 7am breakfast OR 9pm dinner, 7am breakfast - whichever fits into your schedule.
CREATE DAILY RITUALS
Here's my daily morning ritual and I love it. I get to have my exercise 'done with' in the morning so that I can concentrate on my work or other commitments for the rest of the day - which results in a very productive day. Sticking to this routine has given a great boost to my digestive health. I feel lighter and healthier. Tailor-made one daily ritual for yourself today!
CREATE DAILY RITUALS
Here's my daily morning ritual and I love it. I get to have my exercise 'done with' in the morning so that I can concentrate on my work or other commitments for the rest of the day - which results in a very productive day. Sticking to this routine has given a great boost to my digestive health. I feel lighter and healthier. Tailor-made one daily ritual for yourself today!
a. Exercise upon waking up. For at least 15-30 minutes every single morning. (see next point for exercise tips)
b. Drink at least a cup of lukewarm water thereafter. If I feel thirsty before exercising, I'll drink a few sips of water to prevent dehydration.
c. Then cool down, take a bath and eat breakfast.
d. Finally, wait for the 'good news' (of going to the bathroom) and drink enough water throughout the day!
The slimey, gooey substance that you get after frying the okra helps greatly by providing lubrication in the intestines resulting in a 'smoother transition'. If you haven't tried, Bran is also a good source of fibre that helps in bowel regularity. Recommended amounts of okra and bran are safe for pregnant ladies who suffer from constipation. Though, I've read that too much papaya is no good for the pregnant especially during the first trimester. So take note.
DRINK ENOUGH WATER
ENGAGE IN EXERCISES THAT TARGETS THE STOMACH MUSCLES
While every form of exercise will work on your stomach muscles in some way or another, I recommend exercises that targets more on your tummy muscles e.g. belly dancing, horse-riding or boat-rowing machines, squats, lunges, plankings, jumping jacks, and swimming. Brisk walk, jogging, skipping - and my favourite workout - rebounding are all great overall workouts that worked for me as well. For more on rebounding on a trampoline read here or at the end of this post.
PS: I totally stopped rebounding when I found out I was pregnant with my second child for the fear of a recurring bladder prolapse. And I think you should ask your doctor for advice before engaging in any exercise, especially if you are pregnant.
Also, do not slouch. Stand straight. Yes, like stomach in, chest out. Standing straight is actually a workout by itself - it engages the stomach muscles. So, if you have poor posture, get it straightened out.
HAVE 2 SERVINGS OF FRUITS AND VEGETABLES
Having enough fibre in our diets ensures that we have enough bulk that helps promote bowel movement. But remember, the more fibre you take, the more water you should drink. Fibre is like an indigestible sponge. It can either soak up water and get puffed up or become dry and shrunken if there's not enough water in the system. The former 'sponge' will move through your intestines smoothly and help 'scrub' or clean your insides, giving you a good detox. Whereas the dried up 'sponge' will move through the intestines with much difficulty and cause constipation.
And these worked for me: Banana, papaya, apple, green leafy vegetables, and lady's finger (okra).
PS: I totally stopped rebounding when I found out I was pregnant with my second child for the fear of a recurring bladder prolapse. And I think you should ask your doctor for advice before engaging in any exercise, especially if you are pregnant.
Also, do not slouch. Stand straight. Yes, like stomach in, chest out. Standing straight is actually a workout by itself - it engages the stomach muscles. So, if you have poor posture, get it straightened out.
HAVE 2 SERVINGS OF FRUITS AND VEGETABLES
Having enough fibre in our diets ensures that we have enough bulk that helps promote bowel movement. But remember, the more fibre you take, the more water you should drink. Fibre is like an indigestible sponge. It can either soak up water and get puffed up or become dry and shrunken if there's not enough water in the system. The former 'sponge' will move through your intestines smoothly and help 'scrub' or clean your insides, giving you a good detox. Whereas the dried up 'sponge' will move through the intestines with much difficulty and cause constipation.
And these worked for me: Banana, papaya, apple, green leafy vegetables, and lady's finger (okra).
DRINK ENOUGH WATER
I drink at least 1.5 litres of plain water a day. I have a 700 ml water bottle and I'll finish one bottle after I exercise in the morning. Then, I'll sip on my second bottle throughout the afternoon which totals to 1.4 litres of water. Then I take mouthfuls of water throughout the rest of the evening on my third bottle of water which I usually can't finish unless I'm thirsty. So, in total, I drink at least 1.5 litres of water daily, up to 2.1 litres sometimes (this is just plain water, excluding milk or sugary drinks). I have also cut down on my coffee and tea consumption as they dehydrate the body. Remember, dehydration may be the main cause of constipation.
CONSUME FOOD THAT'S GOOD FOR YOUR GUT
Yogurt or products containing beneficial digestive bacteria/live or active cultures e.g. prebiotics, probiotics, Lactobacillus acidophilus, etc are essential for your digestive health. My favourites are low fat yogurt, Vitagen/Yakult, and supplements that contain pre and probiotics.
TAKE A LONG WALK AFTER DINNER
Especially if you've had a heavy dinner. You don't want all that extra calories ending up on your tummy and thighs, do you? If you still feel hungry after a light dinner, drink some warm milk and perhaps one or two plain crackers.
Especially if you've had a heavy dinner. You don't want all that extra calories ending up on your tummy and thighs, do you? If you still feel hungry after a light dinner, drink some warm milk and perhaps one or two plain crackers.
If you want, here's my daily routine as your rough guide.
My Daily Routine For a Healthy Digestive System
7-8pm: Have a light dinner. After that, do some light house chores like washing dishes or ironing, or anything that doesn't involve sitting down. If it's a heavy dinner, take at least a 30mins walk/stroll.
9-10pm: If I am hungry, I'll have a cup of warm milk and 2 to 3 biscuits. Or just a cup of cereal. (When I'm pregnant, I love to eat a banana and a scoop of chocolate ice cream for my night snack.)
11-12pm: Sleep
5-6am: Wake up and do something/move/exercise for 15-30mins. Drink 700ml lukewarm water. (as of now, I rebound on my trampoline for about 10-15 mins everyday.)
7-8am: Bathe after cooling down.
8-9am: Break my 10 to 12-hour fast. Breakfast: 2 wholemeal bread with 1 or 2 slices of cheese, some butter and jam, a cup of light tea or coffee with milk, plus one or two servings of fruit (apple with some blueberries, kiwi with some strawberries, a banana, or a piece of pineapple or papaya).
11am: Start drinking another 700ml of water. I usually remove bowels around this time.
12pm: Eat lunch with some carbohydrates (size of my fist), one serving of non-fatty protein/meat (the size of my palm) and a big portion of vegetables.
3-4pm: Drink warm light beverage (Milo, milk, soya milk) with 2 or 3 crackers or biscuit. Or just a cup of cereal will do. When I'm pregnant, I love to have just one big fuji apple or one big orange.
5pm: Should have finished the second (700ml) bottle of water by now. Do some light work like sweeping, changing bedsheets, walk or cycle to supermarket.
7-8pm: Eat dinner (proportions similar to lunch). Drink water if thirsty/hot weather/ or been exercising. Repeat everything.
Side Notes on Trampoline:
The trampoline gives me up to 2 'good news' a day! Yes, by rebounding on the trampoline for just 15 mins every morning, I regained my bowel regularity for up to twice a day. I have finally found my best remedy after all these years. Super Yay! Besides, it's affordable. The mini trampoline costs S$130 (about US$90).
I love rebounding because it is simple to do (just wear a good supportive bra and simply bounce gently. You can even go barefoot), it is not tiring, and it is a joy to bounce - likened to a happy kid jumping on a bouncing castle. I even started to incorporate some dance moves (since I love to dance) and dreamt of opening rebounding dance classes in the future. And guess what, there are already trampoline dance classes in London and also trampoline parks in Singapore. Bear in mind, all types of exercises come with their respective risks, so ask a doctor for advice and get proper training before engaging in them.
My Daily Routine For a Healthy Digestive System
7-8pm: Have a light dinner. After that, do some light house chores like washing dishes or ironing, or anything that doesn't involve sitting down. If it's a heavy dinner, take at least a 30mins walk/stroll.
9-10pm: If I am hungry, I'll have a cup of warm milk and 2 to 3 biscuits. Or just a cup of cereal. (When I'm pregnant, I love to eat a banana and a scoop of chocolate ice cream for my night snack.)
11-12pm: Sleep
5-6am: Wake up and do something/move/exercise for 15-30mins. Drink 700ml lukewarm water. (as of now, I rebound on my trampoline for about 10-15 mins everyday.)
7-8am: Bathe after cooling down.
8-9am: Break my 10 to 12-hour fast. Breakfast: 2 wholemeal bread with 1 or 2 slices of cheese, some butter and jam, a cup of light tea or coffee with milk, plus one or two servings of fruit (apple with some blueberries, kiwi with some strawberries, a banana, or a piece of pineapple or papaya).
11am: Start drinking another 700ml of water. I usually remove bowels around this time.
12pm: Eat lunch with some carbohydrates (size of my fist), one serving of non-fatty protein/meat (the size of my palm) and a big portion of vegetables.
3-4pm: Drink warm light beverage (Milo, milk, soya milk) with 2 or 3 crackers or biscuit. Or just a cup of cereal will do. When I'm pregnant, I love to have just one big fuji apple or one big orange.
5pm: Should have finished the second (700ml) bottle of water by now. Do some light work like sweeping, changing bedsheets, walk or cycle to supermarket.
7-8pm: Eat dinner (proportions similar to lunch). Drink water if thirsty/hot weather/ or been exercising. Repeat everything.
Side Notes on Trampoline:
The trampoline gives me up to 2 'good news' a day! Yes, by rebounding on the trampoline for just 15 mins every morning, I regained my bowel regularity for up to twice a day. I have finally found my best remedy after all these years. Super Yay! Besides, it's affordable. The mini trampoline costs S$130 (about US$90).
I love rebounding because it is simple to do (just wear a good supportive bra and simply bounce gently. You can even go barefoot), it is not tiring, and it is a joy to bounce - likened to a happy kid jumping on a bouncing castle. I even started to incorporate some dance moves (since I love to dance) and dreamt of opening rebounding dance classes in the future. And guess what, there are already trampoline dance classes in London and also trampoline parks in Singapore. Bear in mind, all types of exercises come with their respective risks, so ask a doctor for advice and get proper training before engaging in them.