8 Self-care Tips for Constipation Caused by HRT

1. Go for a walk

Walking for about 10 to 15 minutes can help stimulate the bowels to move. Other aerobic exercise, such as propelling a wheelchair or using a stationary cycle, can also help. Pick what feels right to you!

 

2. STRETCH!

Stretching arms, legs, and belly have all been shown to reduce constipation. Yoga poses may also be helpful, such as

• Child's pose
• Happy baby
• Any twists

 

3. Breathe peacefully

When we are stressed, our intestines slow down. Peaceful breathing can help to get things moving again. It's fine to start with just one minute of breathing. Need more guidance? Check out the Headspace app!

 

4. Get some sun

Vitamin D keeps our bowels moving along. When we are in the sun, our bodies make vitamin D. Aim or 10 to 30 min per day, between 11 am and 3 pm. Stuck in a Zoom meeting? Consider a vitamin D supplement or a food source.

 

5. Put your feet up

Placing your feet on a step stool or Squatty Potty can speed up how long it takes to have bowel movement

 

6. Drink something hot

Warm water can help to stimulate a bowel movement. You might also consider drinking tea. For some people, coffee alleviates constipation while for others, it worsens constipation.

 

7. Try kefir!

Kefir is a fermented drink. It can be made with milk, plant-based milk, or water, like Good Wolf. Kefir has been shown to speed up the bowels in people who have slow transit.

 

8. Psyllium husk

Psyllium husk is an excellent way to add fiber since it is well researched for fighting constipation, as well as gentler on people with IBS. Sprinkle it in cereal, bake it into your favorite treat, or add it to a smoothie. If eating all by itself, do 1 teaspoon with 8 ounces of water and continue to drink water throughout the day.

 

Need more help getting your bowels in order? Reach out! We have years of experience helping people get back on track.