Constipation

Top bowel tips

• drink plenty of water
• avoid caffeine
• eat fibre
• exercise
• go when you feel the first urge
• after breakfast, sit on the toilet for 15-20 minutes and wait for the ejection reflex- which does exactly what it says
• take your time on the toilet
• raise feet on a stool, lean forwards
• don’t hold breath, ssss, grrrr, or moo
• do a pelvic floor contraction when the bowel movement is done to encourage complete closing
• congratulate yourself on releasing the poo hostage