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10 Natural Remedies To Reduce Constipation

10 Natural Remedies To Reduce Constipation

Have you ever wondered how constipation affects your pelvic floor?

Check out this image on the right.  The more pressure you have pushing downward increases the pressure on the muscles below which are your pelvic floor!

Furthermore, if you’ve had surgery, like a C-section, hysterectomy, or even episiotomy from pregnancy, the weaker the whole structure will be due to scar tissue. Then constipation exacerbates the weakness and may cause leaking and pain down below.

Are you experiencing pain with digestion or leaking? It could be due to constipation.

10 Tips To Reduce Constipation Naturally:

#1 Go Gluten and Dairy Free

Yes, it is difficult! Is it worth it? Yes!
Gluten-containing foods and dairy products can cause constipation due to their inflammatory effects.

Try an elimination diet for three weeks and notice if you feel better.

If so, eliminate these foods from your diet. Keep in mind; Gluten-free doesn’t mean buying more boxed foods! Whole grains like quinoa or rice may ease your digestion.

#2 Eat warm, cooked, foods

Ayurvedic medicine believes, as we get older we need to add warm, cooked foods to our diet because our body becomes dryer.  Consider drinking hot water with lemon in the morning and adding soups to your diet.

#3 Drink 8-9 cups of water a day.

When constipated, drink 2-3 cups of water immediately.  Go for a walk, stretch and wait. Notice what you are drinking during the day, can you add plain, filtered water to your diet.

#4 Try a daily probiotic

Choose a probiotic with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months.

With sever constipation, you can also add a powdered form of probiotic to 1/4 cup of water and have at each meal.

#5 Add supplements.

Magnesium Citrate assists with constipation aids relaxation and supports sugar cravings.  Start with 200mg at bedtime.  Reduce amount if you have diarrhea.

Natural Calm- Filled with magnesium citrate, it works similar to Miralax by pulling water into the intestines. Take before bed to induce relaxation and will lead to a soft BM in the morning.

#6 Take a digestive enzyme

Enzymes assist the chemical breakdown of food into smaller absorbable components. Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids, and lipases break down fat into its parts. I love Enzymedica!

#7 Take Betaine HCL

Stomach acid is essential for digestion and nutrient assimilation. Having too little stomach acid can cause just as many problems (if not more) than having too much.  Read this article on how to supplement with Betaine HCL and consult your doctor if you have acid reflux or ulcers.

#8 Reduce stress

Often we are eating while we are working or driving or doing something.  Pause, and take a deep breath before each meal to enhance the digestive enzymes in your body.

End your meal with chamomile or peppermint tea to aid the digestive process.

#9 Add Flaxseeds

One tablespoon of ground flaxseed contains 2 grams of dietary fiber. You can grind 1 cup for the week and store in the refrigerator.

Take 1-2 Tbs. of ground flaxseed per day to keep bowels regular. Stir the ground flaxseed it into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.

#10 Add Triphala

Triphala is a traditional Ayurvedic herbal formulation made from  Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica) and Haritaki (Terminalia chebula). Taken at night, Triphala is a gentle supports regular bowel movements and relaxes the nervous system.

Conclusion

When you reduce constipation, you can reduce leaking and heal your abdominal separation.

Do you have pain with digestion? Send me your 3-day diet to receive feedback and suggestions.

xoxoxo
Tara

How I Healed My Abdominal Separation {a.k.a. diastasis recti}

How I Healed My Abdominal Separation {a.k.a. diastasis recti}

What if you could heal your abdominal separation?

OR at least know the best exercises to re-connect to your center again.

You’re probably sick of hearing it by now.

But, it’s not about closing the gap.

That’s a crazy thought, isn’t it?

You see in 2013, I had my twins Mario & Eva and during the postpartum time, I was very confused with the best exercises to heal my core. I taught Pilates for over thirteen years and felt like situps made my stomach pouch out more, not flatten.

Just like you, I was confused.

Should I do sit-ups? Should I skip running? How do I close the gap?

But, that wasn’t the important piece.

What I should have been focussing on is my pelvic floor and core re-connecting, plus a nutrient dense diet to heal the connective tissue and reduce the bloating.

I only had a 1.5 finger separation, but it bothered me. I still looked pregnant. And, my back would go out occasionally while caring for the twins.

So, I’m here to tell you, take a deep breath… it’s not about closing the gap. The important question is, do you need pelvic floor physical therapy?

You see, the pelvic floor {those muscles below the belt} can help restore your core.  You may be holding tension in the muscles from a c-section or a perineal tear, and this tension needs to be released.

You also may be weak in your pelvic floor if you had a vaginal birth.

So, How do you know if you need pelvic floor exercises for your separation?

  • Your back goes out occasionally
  • You feel like you have doming in your abs with sit-ups
  • You have leaking once and a while:)
  • You squeeze your buttocks most of the day
  • You can’t connect to your center at all

My tips & tricks are in this nifty handout for you.  Just add your name + email to get started today!

5 Ways I Healed My Diastasis Recti

#1 Abdominal Pumps

  • #1 Similar to “fire breath” in yoga.  You inhale release your abdominals and then exhale, pull in your core as if snapping it to your back.  Practice this 10-100x daily.
  • #2 Hold your abdominals in and count to three.  Rest and repeat.

#2 Stretching My Pelvic Floor

The pelvic floor muscles are BELOW your core.  So, it only makes sense that they are affected when your core is not functioning correctly.  If your pelvis is tilted forward OR back, your pelvic floor has changed.  A diaphragmatic breath will release any tension in your pelvic floor and re-teach your core to let-go of undue stress.

#3 Addressing Gut Imbalances

Due to antibiotic use and the hormones from your baby {or two in my case!}, you may need to address gut healing to shed the pregnancy look.  It’s common to have leaky gut syndrome after birth. {Read 10 signs you have a leaky gut and how to heal it, by Dr. Aviva Romm.  }

Therefore, you may need to remove gluten and dairy for 4-6 weeks and add in some good supplements to repair your gut digestion.  It’s called the 4R approach, as a women’s herbal educator I can walk you through the steps or reach out to a functional medicine doctor for a firm diagnosis.

#4 Watching Alignment

Your rib to hip alignment is extremely important in healing your abdominal separation. Think of sticking your tush out {not squeezing your buttocks} and drawing your ribs over your hips.  This will engage your core and help with a better alignment throughout the day.

#5 Is It Safe To Do Sit-ups With A Separation?

This is a big question! One I suffered with for over three years.

IF you can engage your pelvic floor and transversus {a muscle that flattens your core in the front}, then you can do sit-ups.  Diane Lee has some amazing FREE content for instructors and clients to view.  Check them out here. 

“Training comes before strengthening.”- Diane Lee

So, what are your next steps to heal diastasis recti?

#1 Train your pelvic floor – Check out my online course Pelvic Pow-HER

#2 Activate your transversus with correct core exercises

#3 Seek out a pelvic floor physical therapist

#4 Change your diet for gut healing

Conclusion

It’s not about closing the gap.  When you have a separation you want to learn how to engage your pelvic floor and your core again.  When you have doming, stop the exercise and reassess.

Do you have a separation? Comment below and tell me what you have tried so far.

Why Pelvic Pow-HER Is Perfect For Moms

Why Pelvic Pow-HER Is Perfect For Moms

After teaching Pilates & Fitness for over thirteen years, I was shocked when I was unable to heal my body after the birth of my twins, Mario & Eva.

The workout, I knew and loved did not heal my diastasis recti {an abdominal separation} and pelvic floor weakness.

I still looked pregnant seven months after given birth, and I had a bloating that would not stop after one bite of food!

Like you, I had a fear of moving and tightness in my pelvic floor that was

making me fear movement and had me wondering “will this ever get better?”

I just wanted my body back!

I reached out to physiotherapists and physical therapists to learn the best exercises to rehab the postpartum body. I also signed on to become a Women’s Herbal Educator with Dr. Aviva Romm, to discover how to heal postpartum depression, naturally. I had to get to the bottom of why this happens to women and how to heal it.

My experience with teaching was about to come full circle.

My sixteen years of Pilates and Personal training along with my new found information helped design my new online course-Pelvic Pow-HER.

I am a licensed, full-scope midwife with a particular interest in issues of pelvic floor dysfunction. Before referring my own clients, I took Tara’s Pelvic Pow-her class as an exercise in due diligence. I found Tara to be exceptionally knowledgeable, supportive, and positive. The brilliant thing about this course is that she shares so many different tools and techniques. She provides a clear framework so that each student can easily figure out which of these will work best and create an effective, individualized home program that will be perpetually useful. With complete confidence, I recommend this course to anyone who needs to address pelvic floor issues.
-Megan O’Connor, MS, CM, LM, LMT

The Pelvic Pow-HER Postpartum Online Exercise Program will:

  • Heal Diastasis Recti (and learn why closing the gap is not always the goal)
  • Reduce or eliminate incontinence
  • Reduce low-back pain
  • Reduce the fear of moving
  • Release pelvic tension and discomfort
  • Real results with 25-minute workouts!

Diastasis Recti

Close the gap, reduce bloating, and learn the best exercises for your body. Enjoy three, twenty-five-minute rehabilitative exercise routines to tone your core. The Pelvic Pow-HER Masterplan maps out the exact steps you need to take for success.

C-section

Reduce the tension and pain from scar tissue with rolling exercises and a 25-minute stretch routine.

Postpartum Leaking

Diet, botanicals, and exercises can reduce postpartum leaking.  These exercises are essential after having children and during menopause. The Pelvic Pow-HER Masterplan maps out the exact steps you need to take for success.

Episiotomy

Reduce pelvic pain and tension from scar tissue and feel confident moving again.

This workout is reducing pelvic floor tightness, incontinence and closing the gap of diastasis recti in just eight weeks!

Pelvic Pow-HER is a post-rehabilitative exercise routine to tone your body after children. Along with, a nutrient dense diet to heal your connective tissue and aid digestion.

These exercises may seem simple at first, but they will help reduce tension, ease stress and begin the healing process.

One of the biggest questions I get asked is “My kids are older, can I still take the class?” Yes! 

We typically view postpartum as the six weeks after giving birth. But I love the way Innate Traditions describes the postpartum period:

The postpartum time is a time after birth. It can last for 6 weeks, 3 months, 1 year, 7 years or your whole life. Women are postpartum after the birth of a live baby, stillborn, a miscarriage, and an abortion. Postpartum care safeguards a women’s health and wellness for life.

Why Pelvic Pow-HER? Learn how to..

  • Engage your pelvic floor so you have less back pain
  • Stretch your pelvic floor so you have less tension
  • Discover how to reduce leaking with exercise and natural remedies
  • Improve posture to feel younger:)
  • Breathe to reduce unnecessary stress

So the question is, Are you ready to learn the best exercises to heal your core and pelvic floor so you can feel confident moving again? Head over to www.pelvicpowher.com to learn more.xoxo
Tara

How To Test For Diastasis Recti + Best Exercises

How To Test For Diastasis Recti + Best Exercises

For over eight months, I avoided touching my core after birthing my twins, Mario and Eva. When I was brave enough to do it, I noticed a 3 finger separation.  I had a diastasis recti, a natural separation that occurs during pregnancy and especially with twins.

If you have one, please don’t worry.  It can close, but more importantly, you can learn how to engage your pelvic floor and core to prevent a lifetime of back pain, knee pain, and unnecessary surgeries.

How do I check for a Diastasis Recti?

 

You can asses your DR whether you are pregnant, a first-time mom or more seasoned.  Jessie Mundell (Physiotherapist) recommends waiting two weeks postpartum to do your first assessment.

Step 1:

Lie on your back with your knees bent.  First just feel.  Feel around your belly button, above and below.  (I waited 8 months to feel my DR as I just “didn’t want to touch it”!)

Feel for the quality of the tissue (specifically the line alba- the center), do your fingers sink in? Is it firm? Is it squishy?  You have to know what you are working and what it first feels like to see your progression. 

The goal is to: Maintain INTEGRITY with exercise and to do so, we need to know where to begin.  Lift your shirt and expose your belly. 

Step 2:

Next, place fingers pointing downward with the middle finger in the umbilicus

Step 3:

Tuck your chin towards your chest and slowly lift your head off the floor.  Only your head should come off the floor.  Keep your shoulders down.  Repeat a few time.  Feel for a separation.

Step 4:

Check above and below your umbilicus and note how many fingers width the separation is and the quality of the tissue.

Greater than 2 fingers are significant.  If yours is wider, seek out a pelvic floor physiotherapist for a complete diagnosis. 

The goal is to strengthen the connective tissue, not necessarily decrease the separation completely.

Movements to do with diastasis recti:

  • Sitting to standing… slide to the end of the chair and use your legs to stand.
  • Getting off the floor- lunge one foot forward, hands-on front thigh, move weight to the front foot and push with your leg strength to rise up, reverse to go down.
  • Every morning>>> Roll to your side to get up.  DO NOT jackknife out of bed. 

When laying down always ROLL to your side and push up.

What is the Rectus Abdominis?

“The rectus abdominis muscle, also known as the “abdominals” or “abs”, is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.”- Wikipedia

 


It’s the linea alba that spreads during a separation.

What are the best Diastasis Recti Exercises?

    1. First, check your rib cage.  You want your ribs to sit over your hips.
    2. Check your pelvis.  You want to “untuck” your tush when sitting and standing. Think of releasing your buttocks.
    3. Diaphragmatic breaths.  Take deep breaths allowing your abdominals to let go.
    4. Engage your pelvic floor.
    5. Abdominal pumps.  Check out my video below.

 

Most importantly remember, your body has an amazing capacity to heal. I have helped women reduce their diastasis recti within 8 weeks.

Even if your children are 20+, you may still be able to close the gap and learn new movements to protect your back, hips, knees and pelvic floor for a lifetime of fluid movement.

xoxo

Tara

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