Recently I was involved in a 3-day virtual event. Now I love these kinds of events because they’re rich and immersive and I always walk away with so much goodness.

And… my body doesn’t like them much at all. So much sitting is involved, which means my digestion gets a bit off track – plus my body starts to hurt and my eyes get tired. There are definitely some significant drawbacks to 3-days of sitting and staring at a screen!

My digestion is something that is almost always impacted. This happens when I travel, too.

My plumbing kind of stops humming if you know what I mean. 😉

I get a bit constipated, and then there’s gas and bloating that follows. It’s a whole thing that takes some time to get back on track.

I’m sharing this with you today because this is such a common experience for everyone! And yet we don’t always notice, we don’t always know what’s causing it, and we frequently don’t know how to make things better once our bodies feels this way.

Before I get into sharing some of the things I do to bring my digestion back on track, here are a few signs and symptoms of constipation:

• Bowel movement less than 3 times a week
• Stools that are hard, dry, lumpy
• Stools that are difficult or uncomfortable to pass
• Stools that require a lot of pushing
• A feeling that not all stool has passed even with effort

There are so many things that can contribute to constipation. Things like…

• Sitting for too long
• Medications
• Not eating enough fiber
• Pregnancy
• Age
• Limited privacy when using the toilet
• Not drinking enough water
• Overriding your urge to go to the bathroom
• A change in eating habits
• Eating a diet high in fat, meats, dairy and eggs
• Food sensitivities
• Worry, stress & anxiety

A change in routine or lifestyle Nervous system dysregulation and/or trauma

There are other contributors to constipation that can be more serious and are beyond the scope of what I’m going to share here such as conditions that slow the muscle contractions of the colon, a narrowing of the colon, bowel obstruction, colon cancer, MS, Parkinson’s disease, spinal cord injury, stroke, diabetes, autonomic neuropathy, overactive parathyroid gland or underactive thyroid and more…

But for those with a more generalized experience of constipation there are some things you can do right away to help yourself feel better.

1. Take a break from fast food, fried food, meat, and processed foods – including frozen snacks and meals, and microwavable entrees
2. Drink more purified water every day – aim to drink half your body weight in ounces each day, more if you drink caffeine, exercise and/or sweat a lot, or live in a semi-arid or arid climate
3. Move your body – this will help support your circulation and your lymph, reduce stress (which also significantly impacts digestion), and also increase the muscle activity in your intestines to help move your body’s waste products through and out
4. If you have to go, go – listen to what your body needs, especially when it comes to going to the bathroom and eliminating waste from your body
5. Eat 2-3 dried prunes, a fresh pear, or drink prune or pear juice – both are gentle ways to get and keep things moving in your gut
6. Eat more fresh veggies and fruit every day – this automatically increases the amount of fiber in your diet, which increases the weight of the stool, which then helps your body to move your stool more easily through your system and out

The final tip above is the one that most people struggle to incorporate into their lives the most, because there are steps involved, and it means shaking up your current routine and trying new things.

I created a simple and effective solution that I use personally and with my private clients for this very purpose.

It’s a simple recipe for a 5-minute smoothie that tastes delicious and will help you feel better almost immediately.

The recipe is totally free. You can grab your copy here!