FEELING blocked? That sluggish, bloated feeling when your digestive system slows down affects nearly everyone at some point. Constipation can significantly impact your well-being, but the solution often lies in simple, natural strategies that are easy to incorporate into daily life.

While consuming vegetables and high-fibre foods like oats provides an excellent foundation, there are additional steps you can — and should — take to promote regularity and ease discomfort.

The hydration solution

First and foremost, prioritise hydration. Drinking plenty of water throughout the day is crucial because fibre needs water to work effectively. When you’re dehydrated, your body pulls more water from waste, leaving you with hard, dry stools and unfortunately, constipation.

Proper hydration:

•Softens stool for easier passage

•Helps break down food more effectively

•Boosts blood flow to digestive organs

•Supports nutrient absorption.

The walking advantage

Here’s something you might not realise: walking isn’t just good for your heart and mood, it’s essential for your gut health.

Regular walking:

•Stimulates intestinal contractions

•Speeds up digestive transit time

•Increases blood flow to abdominal organs

•Prevents waste from lingering too long.

The perfect pair

When combined, water and walking become your digestive system’s dream team. Hydration prepares and softens and walking mobilises and transports. Result: Comfortable, regular bowel movements.

Your action plan

•Drink at least eight glasses of water daily (more when active)

•Take a 10-30 minute walk every day

•Pair hydration with movement for best results

When to seek help

While this approach helps most people, persistent constipation could signal underlying issues. Consult your health-care provider if problems continue after two to three weeks of consistent hydration and movement.

In our search for quick fixes, we often overlook nature’s simple remedies. Your gut doesn’t need complicated solutions — just consistent hydration and gentle movement. Give it what it needs, and you’ll be amazed by how quickly things start flowing smoothly again.

Ready to transform your wellness journey? Contact Alaphiah Campbell-Byfield, PhD, RGN, JP, at careextended@gmail.com for more practical health strategies that make healthy living effortless and enjoyable.

Alaphiah Campbell-Byfield