WITH Christmas less than a month away, 'tis certainly the season to be jolly.
It also happens to be the season to indulge.
Whether mince pies, mulled wine or a full roast is your weakness, there's certainly no shortage of food and drink as festivities ramp up.
But the abundance of rich treats might not be so good for your gut.
Though toilet habits vary from person to person, Guts UK said it's pretty common for people to "experience a change in bowel habit over the holiday season".
Aside from piles of delicious food, the winter holidays might also mean you're moving less and eating less fibre too – this is essential for regular trips to the loo.
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As a result, you might find yourself suffering from constipation.
If your enjoyment of the celebrations is dampened by uncomfortable stomach symptoms like bloating and an inability to poop, then that's your sign to read on.
Cheryl Lythgoe, matron from Benenden Health, shared five ways to combat agonising constipation and keep your bowel movement regular during this season of indulgence.
1. Load up on fibre
Though you might make a point of eating fruit and veg year-round, it can be easy to stray from the path if you're presented with stuffing and Christmas cookies.
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If you're finding it hard to poop, it's probably a sign that your body is feeling the lack of fibre.
There are ways to work fibre into your diet while also enjoying some festive treats.
Cheryl said fibre fruit, vegetables, nuts, seeds, grains and legumes, as well as other wholegrain foods such as bread, pasta and cereals.
But she warned that you should ease these foods into your diet rather than eat lots of them at once.
"Suddenly increasing your intake may lead to bloating, or wind," Cheryl warned.
2. Drink more water
Festive gatherings are more often accompanied by mulled wine and bubbly than water.
But an unfortunate side effect constipation is that your poop can be become solid and hard to pass.
"One way to prevent this is to ensure you are drinking enough water, which can help to keep your poo soft," Cheryl said.
"If you are struggling with constipation, it’s important to limit intake of too much caffeine or alcohol, as these things can instead have a dehydrating effect."
3. Go for a walk
The idea of cosy-ing up at home can be much more appealing that braving the elements outside at this time of year.
But sometimes, a lack of exercise can slow the natural movement of faeces in your bowel, which then will lead to constipation, Cheryl warned.
If you're regularly finding yourself struggling to poo or straining, that's your cue to get moving in between feasting and family fun.
"As with many benefits for good health, exercise is good for keeping you regular so try a brisk walk, swim or even some gardening to keep things moving," she advised.
"In addition to supporting bowel movements, getting outside and keeping active is also good for overall physical and mental health so it is worth adding this to your everyday routine," the matron added.
4. Don't ignore the urge
We've all pushed down the urge to poop when we're at a social gathering.
But according to Cheryl, ignoring the warning signs that you need to go to the loo can just land you in more trouble later.
"Sometimes, we can put off going to the toilet if we’re in a different place, or if we are busy during the day," she acknowledged.
"However, holding on can exacerbate constipation.
"It’s important to go when you feel the urge, or you could try setting aside a regular time to go for a poo, such as after breakfast or before you leave the house each morning. You know what they say – better out than in!"
5. Give yourself time
Though we might have some time off work, the festive period is often not the most relaxing time for many.
According to Cheryl: "Certain situations can bring on constipation – for example, a change of diet while you’re on holiday or less easy access to a toilet while you’re away from home."
We can all sympathise with the discomfort of wanting to poop while a guest at someone's house or not in the comfort of your own bathroom.
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But giving yourself time to go the loo and trying to relax is one of the best things you can do to ease the constipation.
"If you are regularly stressed or anxious, this can have an impact on your bowel movements so it is vital to try address the causes of stress as best you can," Cheryl added.
How do I know if I’m constipated?
If you’re constipated, it might mean you’re finding it hard to poop or not going as often.
It's a very common ailment and can affect people of all ages.
According to the NHS, you're likely to be constipated if:
- You have not had a poo at least three times during the last week or you're pooing less often than usual
- The poo is unusually large or small and is dry, hard or lumpy
- You are straining or in pain when you have a poo
- You feel like you haven't fully emptied your bowels
You might also have a stomach ache and feel bloated or sick.
You should see a GP if:
- are constipated and it's not getting better with treatment
- are regularly constipated
- are regularly bloated
- have blood in your poo
- have lost weight without trying
- are constipated and feel tired all the time
- are taking medicine that's causing constipation – such as opioid painkillers
- notice sudden changes in the how you poo
- have tummy pain
Source: NHS
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