Gemma McCaw on bowel health

Gemma McCaw's advice on maintaining healthy bowel function.

Oct 26, 2017 1:20pm
By Gemma McCaw

Former Black Sticks captain Gemma McCaw has made a career out of being fit and healthy, so she knows a thing or two about wellness. Each week Gemma shares her tips on how to live healthier, from getting started on your fitness to how to increase your water intake. This week she gives her advice on how to maintain a healthy bowel.

Bowel movements aren’t exactly one of my favourite topics of conversation, however, it’s important we understand that this process is vital to our health.

The act of digestion can be seen as a great metaphor for our lives – for our ability to absorb what is useful from our experiences and eliminate what holds us back or is unnecessary.

**Make water a priority** Two of the main causes of constipation are dehydration and a diet low in fibre. Increase your water intake and avoid the over-consumption of caffeine (also found in some fizzy and diet drinks). Research suggests people who have plenty of fluid are less likely to be constipated. Our stools are made up of around 75% water, so we need plenty to form these!
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Make water a priority

Two of the main causes of constipation are dehydration and a diet low in fibre. Increase your water intake and avoid the over-consumption of caffeine (also found in some fizzy and diet drinks). Research suggests people who have plenty of fluid are less likely to be constipated. Our stools are made up of around 75% water, so we need plenty to form these!

**Exercise helps keep bowel movement regular** If you want to keep things moving down there, you have to get moving yourself! Exercise naturally stimulates the contraction of our intestinal muscles, which help stools to move out quickly. It can be as simple as walking or doing some yoga positions to stimulate blood flow to the organs.
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Exercise helps keep bowel movement regular
If you want to keep things moving down there, you have to get moving yourself! Exercise naturally stimulates the contraction of our intestinal muscles, which help stools to move out quickly. It can be as simple as walking or doing some yoga positions to stimulate blood flow to the organs.

**Get plenty of fibre** Vegetables, legumes, nuts and seeds are all easily added to salads, and can really help our fibre intake. For people prone to constipation, limiting foods that have little or no fibre, like ice cream, cheese, meat and processed foods, is also important. Opt for healthier alternatives like berries or kiwifruit for dessert.
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Get plenty of fibre

Vegetables, legumes, nuts and seeds are all easily added to salads, and can really help our fibre intake. For people prone to constipation, limiting foods that have little or no fibre, like ice cream, cheese, meat and processed foods, is also important. Opt for healthier alternatives like berries or kiwifruit for dessert.

**Stick to a routine** Changes in the circadian rhythm (our body clock), unfamiliar loos and changes in diet all affect our bowel movements. Get into a good daily routine, with healthy meals eaten at regular times. Try to keep up your healthy routines when travelling.
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Stick to a routine Changes in the circadian rhythm (our body clock), unfamiliar loos and changes in diet all affect our bowel movements. Get into a good daily routine, with healthy meals eaten at regular times. Try to keep up your healthy routines when travelling.

**Be mindful** Deep breathing can support intestinal cleansing and elimination of toxins. Shallow breathing, particularly when stressed, does not allow the gentle massage of the intestinal tract. Practices such as yoga, mindfulness or meditation are good ways to become more efficient at breathing techniques.
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Be mindful Deep breathing can support intestinal cleansing and elimination of toxins. Shallow breathing, particularly when stressed, does not allow the gentle massage of the intestinal tract. Practices such as yoga, mindfulness or meditation are good ways to become more efficient at breathing techniques.

**Chew your food** Chewing your food makes it easier to digest and also kick-starts the digestion process by creating saliva in the mouth. This sends a message to your gastrointestinal system that food is on its way! Your body can then release digestive enzymes to help break down food, absorb nutrients and then eliminate waste.
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Chew your food
Chewing your food makes it easier to digest and also kick-starts the digestion process by creating saliva in the mouth. This sends a message to your gastrointestinal system that food is on its way! Your body can then release digestive enzymes to help break down food, absorb nutrients and then eliminate waste.

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