Doctors reveal seven simple ways to stop constipation in the morning
Sometimes, there's nothing to put a huge downer on your day than waking up with a bloated stomach.
If you're waking up often feeling bloated and having a bowel movement three times a week, then you could be constipated - which doesn't mean it's time to chug loads of coffee either.
And it's nothing to be embarrassed about; some four million Americans deal with frequent constipation, according to John Hopkins Medicine.
It's one of the most common gastrointestinal complaints - having 2.5 million of us visiting the doctors each year.
Advert
Fortunately, two medical professionals have since shared their wisdom on battling constipation.
Dr. Felice Schnoll-Sussman, a gastroenterologist at Weill Cornell Medicine, and Dr. Ekta Gupta, associate professor of medicine in the department of gastroenterology and hepatology at Johns Hopkins University, have shared their top tips with TODAY.com.
Stick to a routine
One of the best ways to ensure regular bowel movements is wake up at the same time each day.
Dr Gupta explained: "Differences in sleep patterns can impact the colon contractility, which can contribute to constipation."
While Dr Schnoll-Sussman suggested giving yourself time in the morning to pass stool.
She said that too many people rush off to work and then 'either don't have enough time to poop during the workday or prefer not to have a bowel movement at the office'.
Warm beverages are your friend
Another consideration for your morning routine is having a hot drink. Dr Gupta suggests drinking tea, coffee or even warm water with some lemon.
Dr Schnoll-Sussman further explained: "Warm liquids can actually allow relaxation of some of the gut and facilitate a bowel movement."
Drinking water first thing, too, as it keeps you hydrated while also helps with bowel movements.
But you should listen to your body when it comes to caffeinated drinks.
Dr Schnoll-Sussman warns that caffeine is a stimulant and while it can help trigger a bowel movement for some, it can have more of a laxative effect on others.
Light exercise can make all the difference
After your hot drink, the experts recommend some light exercise to help your bowel movement along.
A brisk walk or some yoga could be enough to make a difference. Dr Schnoll-Sussman also vouches for the yoga pose Pawanmuktasana - dubbed the 'wind-relieving pose.'
Simply lay lie flat on your back and gently bring one knee to your chest with the other leg out long. Then swap legs. Finally, gently hug both knees to your chest.
Get your fibre in at breakfast
Fibre is a key component in combatting constipation, as not only does it support the healthy balance of bacteria in the digestive tract, but it also keeps blood sugar regulated, keeping you fuller for longer.
The doctors suggest breakfasts containing whole grains, such as steel-cut oatmeal, high-fiber cereal or Greek yogurt topped with whole-grain granola.
They can be topped with fresh fruit, nuts and seeds for an extra punch of natural fiber.
Raspberries, blueberries and pears are also recommended.
Take time out
As many of us already know, stress can majorly impact your digestive system.
Stress-busting strategies, including diaphragmatic breathing, are great ways to remedy this, said Dr Schnoll-Sussman.
Don't spend too much time on the toilet
Though some of us may use that time to check our phone or the shampoo bottle's label, it's recommended that you don't try and force anything.
Dr Gupta warns that unnecessary straining can led to hemorrhoids, and if you are one for taking your phone with you to the bathroom, then it's recommended that you instead leave it elsewhere.
Get a little help from supplements
The experts advise two types of supplements to help your gut health.
Probiotics, if used routinely, can help 'alleviate constipation, improve stool quality, soften stools and relieve symptoms like bloating and gas,' said Dr Schnoll-Sussman.
Surprisingly, the second is apple cider vinegar - but this should be approached with caution.
Dr Gupta wanred that 'excessive consumption may be harmful [because it can cause] nausea and acid reflux symptoms'.
If constipation persists or you notice a huge change in your bowel movements, then it would be wise to seek an appointment with your doctor.
Ellie Kemp