What I Do Daily
I eat oatmeal every morning, six stewed prunes, 8 oz glass of warmed water with 1 tsp of L-glutamine powder and one scoop of Citrucel, fresh squeezed lemon juice to add some flavor. Then about 20 minutes after I finished eating breakfast I start getting the urge to have a bowel movement so I go sit on the toilet for about 30 minutes and do deep breathing exercises, alternating them with pelvic floor exercises, and lean forward with my elbows on my knees and push my stomach out as I take slow deep breaths this helps put enough gentle pressure on the abdominal muscles to push the stool out without straining.
So far since I started my bowel retraining program on 3-2-11, I haven't had any bowel movement problems. I would only use glycerin suppository everyday until I got my bowel movements back on the set time schedule. I am finding relief from this program by having a bowel movement everyday at the same time. This only took me a week to get this time scheduled established to have a normal soft formed bowel movement by doing this routine everyday at the same time.I am not using any stimulant laxatives and didn't need any to even get started. I only used a glycerine suppository for the first two days of the retraining program. Please try this program to help control especially IBS constipation predominance. It does work if you have the patience and give it the time it requires to establish a set schedule for having bowel movement. This is the first time in my almost fifty years of life that I am having regular normal soft formed bowel movements !!!
- Eat a high fiber diet.
- Drink at least 64 oz of water every day.
- Set a time schedule for bowel movements everyday.
- Stay on the same schedule for eating everyday.
Favorite Food Tips
Eat lots of fruits and vegetables.
My favorites are : PEARS,STRAWBERRIES,BLACKBERRIES,RASPBERRIES, AND ORANGES
ACORN AND BUTTERNUT SQUASH, CARROTS,PEAS,SPINACH,BROCCOLI
ALMONDS,BEANS IN SOUPS
Favorite Pain Tips
For cramps I use a heating pad set on low over abdominal area and Advil, not too much as it can cause constipation in itself. If I get a lot of gas then I go into the bathroom or my bedroom to relieve it as much as possible by putting my hand over abdominal area and pressing down to pass the gas.
Favorite Diarrhea or Constipation Tips
No stimulant laxatives, I use glycerin suppositories. Eat six stewed prunes daily and drink its juice too. Drink water 64 oz. a day. Increase your fiber intake to 25 grams a day
Pelvic floor exercises and deep breathing exercises while sitting on the toilet for 30 minutes to have bowel movement.
Barbara Bradley Bolen, Ph.D., About.com Irritable Bowel Syndrome (IBS), says:
This sounds like a safe and comprehensive plan for constipation relief. It was extremely generous of this reader to take the time to share their successful tips.
For more information on bowel retraining, see Bowel Retraining for Constipation.