Bowel health

Steps in Bowel Retraining

Find a regular time each day where you would not be interrupted (doing this in the morning after breakfast is usually the best time).

Sit on the toilet for a fixed amount of time usually about 5 minutes. It’s preferable to do this 10 to 20 minutes after a meal with coffee.

If you do not have a bowel movement in that amount of time just get up and go about your regular activities. Do not strain to have a bowel movement.

If you do not have a bowel movement after two or three days, take a glycerine suppository.

Steps to empty bowels

1. Sit on toilet and place feet on step.
2. Lean slightly forwards.
3. Begin breathing – imagine smelling flowers and blowing out bubbles. Try to avoid straining and over pushing.

Tips

• Add two tablespoons of milled linseed/flaxseed to breakfast.
• Increase water intake.
• Two Kiwi fruits a day keeps constipation away.
• Hot water and lemon in the mornings as your first drink.
• Tummy massage is a great way to help with bloating.
• Take a look at your diet – are you eating foods that trigger your bowel function?

Exercises to aid gut movement