Ease Constipation Naturally: A 28-Day Self-Care Challenge for a Happier Gut
Notes
Goal: Support a healthy, natural bowel rhythm in 28 days.
Serves: One happy gut 😊 Steps:
1️⃣ Drink More Water — Aim for around 2 litres daily; add gradually if you’re not there yet. Hydration softens stools and keeps things moving.
2️⃣ Move More — Take a 10-minute walk, stretch, or do gentle yoga each day to stimulate bowel motility.
3️⃣ Zip-Up Breathing — Inhale and let your belly expand; exhale and gently draw your belly in, “zipping up” from bottom to top. Repeat 1–2 minutes daily.
4️⃣ Eat to Support Flow — Include leafy greens, soaked seeds, or healthy oils; reduce foods that slow you down such as heavy meats or refined grains.
5️⃣ Relax to Digest — Create calm with deep breathing, Epsom salt baths, or quiet moments before bed; tension in the body tightens the bowel. Reminder: Build one practice every 3–5 days until all five become part of your daily rhythm. Small, consistent steps create lasting change.
Serves: One happy gut 😊 Steps:
1️⃣ Drink More Water — Aim for around 2 litres daily; add gradually if you’re not there yet. Hydration softens stools and keeps things moving.
2️⃣ Move More — Take a 10-minute walk, stretch, or do gentle yoga each day to stimulate bowel motility.
3️⃣ Zip-Up Breathing — Inhale and let your belly expand; exhale and gently draw your belly in, “zipping up” from bottom to top. Repeat 1–2 minutes daily.
4️⃣ Eat to Support Flow — Include leafy greens, soaked seeds, or healthy oils; reduce foods that slow you down such as heavy meats or refined grains.
5️⃣ Relax to Digest — Create calm with deep breathing, Epsom salt baths, or quiet moments before bed; tension in the body tightens the bowel. Reminder: Build one practice every 3–5 days until all five become part of your daily rhythm. Small, consistent steps create lasting change.