Self Massage for the Abdomen Video
Using self-abdominal massage regularly may be helpful in stimulating digestion by aiding peristalsis which is the movement which propels food and waste through the digestive tract, encouraging regularity of bowel movement. It may also be helpful in the management of pain and discomfort in the abdomen and pelvic cavities through switching on the parasympathetic nervous system which is responsible for the ‘rest and digest’ state.
To view how to do the self abdominal massage watch here.
Important note: If you are experiencing new and recent changes in bowel movement including discomfort, blood in the stool and generally feeling unwell it is always advised to discuss this with your GP and have it investigated.
This massage should be avoided with the following:
- Do not perform on the lower abdomen if you have an IUD/Coil fitted.
- Had recent surgery. You should wait 8-10 weeks and get clearance from your medical practitioner before commencing.
- If you have a current infection.
- If you have an acute flare up of Chron’s, Ulcerative Colitis, Diverticulitis or any condition of the abdominal or pelvic cavities.
- If you are pregnant.
- If you are taking pain killers that are masking the pain, especially if you have an undiagnosed problem. This is not an exhaustive list and if you are unsure about whether this massage is suitable for you, please consult your health practitioner.
Diaphragmatic Breathing Video
Diaphragmatic breathing can be used to help you activate the parasympathetic nervous system, sometimes referred to as your ‘rest and digest’ state. If used regularly it can help improve your lung capacity and oxygen intake, help you to manage stress, improve your digestion, improve your quality of sleep and much more.
To view how to do this breathing watch here.
The squat position in the most natural and easiest way to have a bowel motion. This is because when we squat we change the position of what is known as the anorectal angle of the pelvic floor which helps to open our bowels. Western toilets don’t allow for this. So, if you are plagued by constipation either investing in a ‘poop stool’ or using something to prop up your feet that allows you to be sitting in a squat like position, such as a pile of books or magazines, may be worth trying. See below for links to poop stools.
Bristol Stool Chart
The Bristol Stool Chart was developed to help monitor bowel movements. It classifies stool into seven types by shape & texture, and to help in to evaluate effectiveness of treatment and diagnosis of things like constipation, IBS and diarrhoea. For more information and access to the chart visit here.
Gut - Guilia Enders
An easy to read informative book on the gut and health that is good for those with little technical knowledge.
The Gut-Immune Connection - Emeran Mayer, MD
Explores the current research on how the health of our gut microbiome potentially determines our likelihood of developing chronic illnesses like diabetes, cancer, heart disease, brain disorders, cancer and even contracting COVID-19.
You are the Placebo - Dr. Joe Dipenza
A interesting book that helps to demystify the placebo effect by exploring research in the areas of neuroscience, biology, psychology, hypnosis, behavioral conditioning, and quantum physics, showing how powerful the mind truly is.
(Dr. Joe Dipenza website)