Fall is my favourite time of the year, from the colours to the return of hearty stews and soups to warm drinks on the porch watching the kids capture the last hours of sunlight…and even to the beginning of the crazy holiday party season. There is so much to celebrate and be thankful for!! The only pitfall of the cooler weather is that sometimes we aren’t staying as active as we were in the summer (who wants to get out of bed early in this cooler weather or when it’s still dark outside??) and the holiday season itself brings with it a new set of stomach struggles if we tend to indulge in too many sweets and drinks.
I am sure many of you can relate to or even suffer from digestive issues over the fall and winter season. It usually kicks off at Thanksgiving dinner where we tend to indulge far too much and trust me I get it. Our family is Italian-Canadian and holiday dinners are usually overboard with turkey, chicken, pastas, potatoes, vegetables and far too many sweets and cakes. It can be so hard to resist at times. For me it is my Father’s cooking that does me in every year – I will devour any and all of his food in sight regardless of whether I am hungry or not (I miss his cooking so much!). After Thanksgiving is over, then the holiday season really starts warming up and before you know it you are indulging far too much and not being as active at the gym and outdoors. Some of us are more prone to digestive issues and constipation and for other individuals stomach problems can begin without them even noticing – especially when we are really busy just getting through day-to- day life.
Hopefully you recognize the signs of constipation before the pain and discomfort become severe – look for signs your bowel movements are not as regular as they usually are, or are more painful. It is so important to pay attention to your body and bowel movements and I can’t stress this enough. Recognize the signals your body is giving you and when you need to – reach out for help. I know that for many of us, we don’t like to talk about constipation and bowel movements and this may be embarrassing to discuss with your friends or spouse, but at the end of the day it’s just poop! As many as one in four Canadians are suffering from symptoms of constipation, so talking to a friend or spouse for advice can be really helpful. They will know exactly what you are going through and can give you some of their own tips and tricks to help deal with constipation when it happens and hopefully prevent it from happening again.
In the last year, I have noticed that my body responds differently to certain foods and I found myself suffering from constipation after surgery a couple of months ago. To be fair, I was warned that the medications could cause constipation but I never really listened to the side effects when the pharmacist dispensed them to me (I’ve never had constipation problems before so I thought why would I now?). But sure enough, it happened to me and I ignored the signs for three days until I was in severe pain. For me these tricks helped me immensely:
- Increase your fibre intake in your meals. I started to record my food in My Fitness Pal and found that I was not reaching my 25gms of fibre goal daily. I had to increase my intake of vegetables, healthy grains and fruits to ensure I was reaching this goal. Recording my food was key to knowing what I was eating as it can be easy to lie to yourself when mentally recording food.
- Increase your water intake – this is so important! Aim for at least eight to ten glasses of water a day. If you are not a fan of plain water, add some lemon, frozen fruit or water enhancers.
- Make sure you get in 30 minutes of physical activity a day, whether you walk after work around the block, walk on your lunch breaks or go to a gym. It can be hard to get motivated to get moving outside in the cooler weather but it is so important for your physical and mental wellbeing, so make sure you take this time out just for you.
Sometimes even when following all of these tips, you can still find yourself suffering from constipation symptoms. The pain can get really bad quickly, so make sure you seek out relief sooner rather than later. Dulcolax, a gentle overnight laxative, will help get your bowels moving during the night and give you some much needed relief in the morning. You take one to two tablets before bed and they begin to work in six to twelve hours. The tablets work overnight to soften your stools, allowing your bowels to move easier in the morning. Which is a great relief from the pain that I know many of you may have experienced when suffering from constipation.
Constipation is never fun to deal with, but it is so important to know that you are not alone and so many others have struggled through the same symptoms. While it is important to ensure your diet is high in fibre, that you are consuming enough water and keeping active, you should always have a back- up plan in mind in case constipation does occur. Taking Dulcolax will help you #OwnTheThrone. To find out more information and to keep up to date with all the latest news, check out Dulcolax’s website.
Disclosure: This is a sponsored post, all opinions expressed are my own.