Spending more time at home the past few weeks has messed with your schedule. But it might be affecting you in ways you might not think.
For example, you might not be as a “regular” as were before this all started. Your regular routine as taken a hit and your gut may be responding with a bout of quarantine constipation.
This isn’t unusual. But the discomfort of being backed up isn’t relieved by knowing you’re not going at it alone.
There a few potential causes for your poorly functioning digestive system these days. One is that your regular routine has undoubtedly been disrupted.
The next is that you’re probably experiencing more stress than normal.
Diet and exercise patterns have also likely taken a hit.
All of those components could be leading to constipation that you’d like to get relieved as soon as possible.
One of the first things you can do is start moving a little more. Although it’s really easy to self-isolate on the sofa, it’s making things really tough on your digestive system. There is research indicating that insufficient activity and sedentary living is a cause of constipation.
Aiming for 20–30 minutes of activity per day—whether you’re performing an at-home workout, chores, or circling your apartment—is one way to loosen things up for some relief.
Most shelf-stable items you may have purchased aren’t helping the cause, either. Pasta, rice, cereal, and processed meals/snacks are not fiber-rich. Considering you should be aiming for about 35 grams of fiber per day, these items will leave you short.
Adequate fiber is required to help add bulk to stool and push it through your system. If you want to get and stay regular, you’ve got to hit the daily fiber target.
A way to boost fiber intake is picking up whole-grain oats, beans, and legumes, and keeping fresh or frozen fruit and vegetables on hand. Selecting whole-grain pasta and the like is a wise idea too.
A few other things that can help are using probiotic supplements. When selecting one, make sure it has at least 50 billion CFU (colony-forming units) and that you switch it up about every six weeks. A more diverse gut bacteria can help with digestive issues.
Stress-relieving techniques like meditation can also help with gut health, as can adequate magnesium intake and drinking enough water.
Making a few adjustments to your daily routine can help restore gut function during self-isolation. Try these suggestions to clear up your quarantine constipation.