As an on-the-go woman, you may often find yourself struggling with constipation.

Whether it’s due to a hectic lifestyle, travel, or simply not having enough time to focus on your bowel movements, constipation can be a frustrating and uncomfortable experience. However, there are several solutions that can help you find relief and get back to feeling your best. In this article, we will explore ten effective strategies to combat constipation and maintain regularity even with a busy schedule.

1. Stay Hydrated

One of the most common causes of constipation is dehydration. When you’re on the go, it’s easy to forget to drink enough water, but staying hydrated is crucial for maintaining proper bowel function.

Make sure to carry a water bottle with you and sip on it throughout the day. Aim for at least eight glasses of water daily, and consider adding hydrating foods like fruits and vegetables to your diet.

2. Increase Fiber Intake

Fiber plays a significant role in promoting regular bowel movements. Unfortunately, many on-the-go women often follow a diet that lacks sufficient fiber intake. To combat this issue, prioritize including high-fiber foods in your meals and snacks.

Opt for whole grains, beans, nuts, seeds, and plenty of fruits and vegetables. Consider carrying portable fiber-rich snacks like granola bars or dried fruits to ensure you’re getting enough fiber even when you’re on the move.

3. Get Moving

Regular physical activity stimulates the muscles in your intestines, helping to move waste through your digestive system.

Incorporate exercise into your daily routine by taking short walks during lunch breaks or utilizing fitness apps for quick workouts. Even something as simple as stretching or yoga can be beneficial for keeping your digestive system active.

4. Establish a Routine

Creating a regular bowel movement routine is vital for combating constipation. If you find it challenging to find time for bathroom breaks, try incorporating a specific time into your schedule every day.

This will train your body to expect and respond to the routine, making it easier to maintain regularity even with a busy schedule.

5. Manage Stress

Stress can wreak havoc on your digestive system and contribute to constipation. As an on-the-go woman juggling multiple responsibilities, stress levels can skyrocket.

Find healthy ways to manage stress, such as practicing meditation, yoga, or deep breathing exercises. Additionally, make sure to prioritize self-care and take time for activities that help you relax and unwind.

6. Don’t Ignore the Urge

When you’re constantly on the go, it’s tempting to ignore the urge to go to the bathroom. However, ignoring the call of nature can lead to constipation.

Make it a priority to listen to your body and respond when it tells you it’s time to go. This will prevent waste from sitting in your intestines for too long and promote regular bowel movements.

7. Consider Probiotics

Probiotics are beneficial bacteria that can help improve gut health. They can be especially helpful if you frequently experience constipation. Incorporate probiotic-rich foods into your diet, such as yogurt, kefir, sauerkraut, and kimchi.

If you prefer a supplement, consult with your healthcare provider to find the right probiotic strain and dosage for you.

8. Stay Away from Laxatives

While it can be tempting to reach for a laxative for instant relief, relying on them regularly can lead to dependency and make your bowel movements less effective over time.

Instead, focus on adopting natural strategies like increasing fiber and water intake, as well as incorporating regular exercise into your routine.

9. Stay Consistent with Medications

If you take medications that are known to cause constipation as a side effect, such as certain pain medications or antidepressants, speak with your healthcare provider.

They may be able to suggest alternatives or provide additional guidance on managing constipation while taking these medications. It’s essential to stay consistent with your prescribed treatments while finding ways to alleviate constipation.