Probiotics and Yoga for Fast Constipation Relief
Want to know the best ways probiotics and yoga can help with constipation? Here are a few tips and tricks how you can use them to keep your tummy healthy.
Constipation can be such a pain to deal with, literally. Not having regular bowel movement can be painful and uncomfortable and can even lead to some long-term health problems. Regular bowel movement is what helps us clean our body and flush out all the food and toxins we’ve consumed every day. If you skip out on this and don’t do it every day, this will prevent the cleaning process and all of the toxins and food you’ve consumed will stay inside you. This can lead to bloating, extra weight, bad skin, less energy, and other more severe health conditions may also arise if you don’t treat your constipation. Of course, there are a lot of ways to relieve your constipation. Two of the best proven ways for fast constipation relief is yoga and probiotics. While exercise is generally proven to help you get regular bowel movement, yoga is a form of exercise particularly helpful for constipation. Probiotics are what you may have heard to be “good” bacteria that you need to have a healthy digestive system. Here are a few ideas on how you can use yoga and probiotics for fast constipation relief:
Our intestines contain billions of different kinds of bacteria that help balance out our digestive system. Once an imbalance occurs, this is often the cause of constipation. Probiotics are often associated with tangy or sour food. This is because they have live bacteria that will help balance out any bacterial imbalances inside your intestines. Here are some foods that are rich in probiotics that you can eat to relieve your constipation:
Yogurt has gotten a reputation for having “good” bacteria in it. This is because yogurt is made or produced by the bacterial fermentation of milk that’s also the cause of the tangy and sour flavor of this food. They contain “good” bacteria like lactobacilli and bfidobacteria, that will help keep your GI tract’s microbial population balanced. People usually love having yogurt with some fruits and granola for breakfast. The fruits will help counteract the sour taste, alternatively, put a little bit of honey in it, a prebiotic, which will strengthen the good bacteria already living inside you, as well as sweeten your yogurt.
Sauerkraut is finely shredded cabbage that is made by being fermented by various lactic acid bacteria. They contain the bacteria leuconostoc, Lactobacillus, and Pediococcus that will repopulate your gut with more good bacteria you need to balance out your digestive system. Unlike yogurt, sauerkraut has a very long shelf life, you can make some, keep it in a jar, and take it out whenever you want to have some again. Ideas of how you can incorporate sauerkraut in your diet: have it as a salad with some other vegetables like carrots or cucumbers, have it in your sandwich for an added tangy flavor, or pair it with some fish or meats.
Now, if you love cheese, you’ll be glad to know that some cheeses – particularly, blue, Gouda, feta, cottage, goat, and even cheddar cheese – have been proven to contain probiotics that are good for your digestive system. Add some to your sandwich or salad for some extra richness and probiotics.
While whole grain or whole wheat bread are rich in fiber that promotes the healthy growth of good bacteria that’s already inside your body, sourdough bread will contain the probiotics that you need if there is an imbalance. Sourdough is a kind of bread that is made by fermenting the dough with Lactobacillus. Once in a while, alternate your whole grain or wheat bread with some sourdough to get your probiotic fix.
If you like to have a bit of spice into your life, kimchi is a great source of probiotics that’ll repopulate the good bacteria in your tummy and even dietary fiber that will help the growth of good bacteria that’s already inside you. It’s made fermenting vegetables like cabbage, scallion, and cucumber with different seasonings. You can eat it on its own or pair it with meats and fishes.
Yoga for Constipation
Yoga is a form of exercise and exercise is generally good with helping relieve and prevent constipation. However, there are a few particular poses in yoga that can significantly help with keeping your GI tract moving along healthily. The poses will massage your digestive organs, promote healthy blood flow and deep breathing, and encourage the waste to pass through your intestines more quickly. Yoga also helps you relax and get rid of that stress that may be causing you to be constipated. Here are a few yoga poses you can do to relieve your constipation:
Lie on your back, bring both your legs to your chest, and then slowly lower and extend your left leg out. Keep your shoulders flat and touching the floor, then bring your bent leg over and touch the floor on your right side with your bent knee. Look towards the right and hold for 20 seconds or a minute. Then switch to the other side.
Sit with your legs extended out in front of you. Bend your left leg, pull it over your right leg, and place your left foot on the floor on the right side of your right knee. Then bend your right knee while keeping it on the floor, and touch your heel to your buttocks. Place your right elbow over on the left side of your left thigh and twist to face the left side. Place your other hand on the floor and hold for 20 seconds or a minute, then do it on the other side.
Stand straight and slowly separate your legs to make a wide triangle with them. Twist to your left side and bring your toes to face that direction, as well. Bend the leg in front while keeping the back leg straight and pushing the foot in the back onto your tiptoes. Place your palms together, keep your elbows facing out to the side, then slowly bend your torso to your bent knee. To twist, keep your hands in the same position and then place your right elbow on the left side of your left knee. Hold this position for 20 seconds or a minute, then switch to the other side.
Lie down with your back flat to the floor. Bring both legs up and hug them to your chest. Alternatively, you can bring one leg up and keep the other on the floor. Hold this position for 20 seconds or 1 minute, then switch sides.
Kneel with your knees apart a little wider than hip-distance with your heels touching your buttocks and your big toes together. Slowly bend your torso to the front until you touch the floor with your forehead and bring your hands over your head to touch the floor, as well. Hold this position for as long as you want and feel yourself relax.
Insert More Yoga and Good Bacteria into Your Life
If you’re dealing with constipation, two of the best ways to aid your digestive system is to consume some probiotics and do some yoga. So, find ways to insert more probiotic rich food in your diet, and find the time to relax and do yoga for a few minutes. Pretty soon, you’ll be feeling fresh and new and your constipation will be a thing of the past.
Boyle, C. (n.d.). Smooth Moves: Yoga Poses for Constipation. Retrieved from Healthline: http://www.healthline.com/health/fitness-exercise/yoga-for-constipation#3
Constipation Experts. (n.d.). What are the best probiotics for constipation? Retrieved from Constipation Experts: http://www.constipationexperts.co.uk/blog/2014/08/best-probiotics-for-constipation.html