How to Relieve Constipation









I suffered from constipation for 4 years, not knowing I was constipated. It all came to a head when I came to the United States when I started eating fast foods. I was MISERABLE and ashamed to tell anyone. I finally broke the silence and told my school track team mom, Anita who advised me to get over some over the counter meds thinking that will solve the problem. Nope, it did not work and I became really worried (has been a few days without going #2)

Thankfully, I met Dr. Vodon who introduced me to holistic medicine. I learned healthy ways of eating and natural remedies that will encourage my body to have regular bowel movements. Now, it’s just part of my morning, and if I DON’T have one in the morning, my body just feels “off”!

Here are three simple tips that I learned:


Did you know that up to 75% of Americans are dehydrated? The problem is much more prevalent than most of us realize. Water is needed to help the food pass through the small and large intestine, along with the colon and rectum, as it can take up to 24 hours for food to pass from the mouth to the anus. In the intestine alone, one gallon of fluids is absorbed daily to help with digestion. In the colon alone, 5 to 10 pounds of fecal matter can be stored because of dehydration caused by lack of water.

Sometimes I have a hard time drinking water regularly. I sometimes add flavor  just to give it a different taste! Here are my favorite recipes to flavor your h2o:)


Moving your body every day is key to daily bowel movements. What is the best kind of exercise to do? The one you will get done on a daily basis! You don’t have to do a ‘killer’ workout every day for it to be considered exercise; just get up and MOVE. Outside is ideal, but just get it done! Getting 20 to 30 minutes of continuous movement will help move your bowels. Exercise is even more important during long periods of sitting, such as commutes, trips, sedentary desk jobs, and screen time. Write it into your daily schedule and your daily bowel movement will follow closely behind!


Changing your diet to incorporate 50% to 75% fresh fruits and veggies will radically change your daily elimination habits, as they add fiber to your diet. When planning meals, plan your veggies and fruits first, and then add the carbs and protein. For instance, at lunch, fill your plate with a beautiful, BIG salad as the “mattress” for the rest of your meal. Experiment with a new veggie or fruit frequently. Eat seasonally and experience the most nutrition for your body. Look for local farmers’ markets to buy the fresh and local produce. And, of course, organic is best if it is an option.

Incorporate these three tips into your daily routine and your body will be a well-oiled machine in no time! Oh yes, and speaking of oil, one more tip:  1 to 2 tablespoons of coconut oil right off the spoon will lube your system like a well-tuned motor! You will be feeling lighter, more energetic, and less bloated in no time at all!

If you’re ready to ditch the diet, get rid of bloating and finally lose that final stubborn pounds (FOR GOOD!), join me for my 28-Day Fall Cleanse program  starting on October 27th, 2014! Visit my site at


About Coach Fatimat

Personal Training Group training and Holistic Weight Management.


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