TIPS TO RELIEVE CONSTIPATION

While being constipated is usually harmless and not symptomatic of an underlying problem, it can be debilitating on a daily basis. It is difficult to lead a serene life when you’re suffering from bloating, intestinal disorders or cramps. There are products that can ease constipation and stimulate passing stool. However, if you experience severe pain or notice blood in your stool, you should contact your healthcare professional immediately.

• Plant-based support:
  Bulk-forming support: These are soluble fibres such as mucilages from seeds, which swell up upon contact with water, an example of bulk-forming support that can be purchased in pharmacies is ispaghula husk. They make stools bulkier all the while softening them by absorbing water. Their taste is not particularly pleasant and, given the amount of water that must be consumed while taking them, they can lead to abdominal discomfort. Prebiotics: These are soluble fibres that are easily fermented by gut flora, which feeds on them to develop. They do not cause irritation, reduced absorption of nutrients, dependency or addiction. There are few side effects reported, none of which are serious. Possible side effects include bloating, which disappears with time and bowel function returns to normal. To avoid such side effects, we advise increasing the amount of fibre gradually and adjusting it depending on your tolerance. Prebiotic fibre works with your body to help relieve constipation.
  
   
• Probiotic food supplements: 
  These bacteria are naturally present in the intestine and are beneficial to our health. A concentrated intake of probiotics in the form of dietary supplements supports gut flora by increasing the number of intestinal bacteria within. They need time to settle in and grow, however. This means that they have an effect in the long term and do not offer immediate relief from constipation.

OptiFibre® is a 100% plant-based tasteless and odourless powder that contains highly fermentable soluble fibre. It is the guar gum, partially hydrolysed to facilitate its consumption, that helps enrich food in soluble fibre to ensure a physiological and natural digestive action. Another advantage of OptiFibre® is that it can be adapted to suit your needs; it can be used in the short or long term and does not lead to addiction. Moreover, it is both lactose- and gluten-free.

PHYSICAL ACTIVITY AND WELL-BEING TO RELIEVE STRESS

Stress and anxiety are risk factors for digestive disorders. It is therefore in your best interest to take the necessary steps to manage them if you regularly suffer from constipation. From yoga to massages, there are many solutions available.

Massages and constipation

Relaxing massages can help to reduce stress by giving you a sense of well-being. Some self-massages are particularly recommended to help relieve constipation-related pain and improve bowel movements. Here is one of them:

1. Lying on your back with your stomach bare, place one of your palms near your belly button. With your fingers flat, massage gently by tracing four small circles around your belly button. This should be done clockwise, i.e. the direction of bowel movements in the colon. Start by massaging lightly, but increase the pressure a little each time.

    
2. Place your other hand on top of the first one. Trace four large circles around your belly button, exerting even pressure (still clockwise). Lastly, trace another small circle with the tips of your fingers.
   
    

Yoga and other well-being activities

In addition to massages, there are many activities you can do to relieve stress. Consider meditation or sophrology breathing exercises, for example. Another useful activity in the event of constipation is yoga. Highly practical, yoga combines relaxing exercises and physical exercises that improve transit. Many hatha yoga (one of the most popular forms of yoga) poses are useful for relieving constipation, including the Forward Fold, for example, but also the Shoulder Stand and the Plough. If you want to give yoga a try, get in touch with a yoga instructor to find out how to do these poses correctly and safely.

The role of sports

Doing sports is recommended if you need to relieve constipation and stress. One the one hand, sport is an important source of well-being as physical activity releases endorphins (also called “happy hormones” and “pleasure hormones”). Endorphins boost morale all the while relieving pain.. Lastly, moving your body facilitates intestinal transit, whereas remaining stationary does not help with bowel movements. Unless otherwise advised by a doctor, most endurance sports and cardiovascular activities are recommended for relieving constipation. Consider swimming, hiking or cycling, for example. How long and how often? The NHS recommends at least 150 minutes of moderate physical activity per week. 

TRAVEL: SOLUTIONS FOR CONSTIPATION TO KEEP IN YOUR BAG



If there’s one issue that can really put a downer on an idyllic holiday, it’s constipation. Between changing habits and diet, travelling is a recipe for intestinal transit disorders. Thankfully, there are practical solutions for constipation that make it possible for you to cope with business trips or enjoy those well-deserved relaxing moments.

Does constipation often occur on holiday?



The answer is yes! Unfortunately, many of us suffer from bowel disorders when travelling. Why? Simply because our digestive system is particularly sensitive to... change! Long hours sitting in a car or plane, changes in temperature, new environments and different culinary specialities are all external factors that significantly affect peristalsis. Some psychological factors may also aggravate constipation during travel, however. This is true for stress, burnout and anxiety, among others. Some travels may be a source of worry, particularly when it comes to business trips.

Moreover, suffering from constipation while travelling by plane can be especially uncomfortable.



What if constipation on holiday is caused by the food you eat?



Being constipated while away can be avoided. Several lifestyle and dietary changes can easily be made to improve bowel movements. The first step you can take, of course, is to watch what you eat. Your diet has a direct impact on how often you pass stool. It is therefore recommended to eat a diet rich in both soluble and insoluble fibre. True, it's not always easy to pay close attention to what you're eating when you're discovering new specialities. OptiFibre® can help you relieve constipation. Composed of partially hydrolysed guar gum, it quickly restores intestinal transit when it becomes occasionally disrupted. Available in 5 g sachets, OptiFibre® will easily fit in your luggage and help with carefree holidays or peace of mind during business trips.


What steps should be taken to avoid constipation on holiday?

Contrary to popular belief, diet is not the only factor that affects constipation. Dehydration is another, though many people are unaware of this. Water is one of the most effective weapons against constipation. Often people who suffer from intestinal sluggishness do not drink enough water. It should be remembered, however, that sugary drinks and alcohol do not have hydrating properties. They can even increase constipation during travel. At the same time, regular physical exercise is essential for limiting constipation while on holiday. Take advantage of good weather to go on walks, cycle or do other sports of your choice!