An increase in stress, a change in routine, dietary issues, or a sedentary lifestyle are all additional culprits of constipation, according to Elisa Song, M.D., a holistic pediatrician and pediatric functional medicine expert. “Physical activity, especially getting those legs pumping, is very important to get your bowels moving,” she adds. A chamomile, fennel, and mint combination may help provide soothing relief for bloating, gas, and abdominal cramping, according to research in Molecular Medicine Reports4. The International Journal of Therapeutic Massage and Bodywork5 recommends a dilution rate of 1.5% to 3% for adults. That translates to about 10 to 20 drops per ounce of carrier oil, according to the National Holistic Association for Aromatherapy (NAHA). (For children, stick to 3 to 6 drops.) “Massage along the entire length of the colon with clockwise and counterclockwise circular motions for about five to 10 minutes,” says Liz Simons, P.T., DPT, a pelvic health rehabilitation expert and owner of Terra Wellness Physical Therapy in Long Island. Before applying to a larger area, test the oil on a small patch of skin to make sure you do not have an allergic reaction. And Song says, “Load up on probiotic-rich fermented foods like sauerkraut, kimchi, and kombucha, but hold the yogurt for now.” And add a probiotic if necessary. Perry says a halt in bowel movements isn’t considered constipation unless you’ve gone three days without relief. “If constipation persists,” he says, “it sometimes can lead to an obstruction that requires mechanical assistance to remove,” Perry cautions. So talk to your physician if symptoms don’t improve. And if you have a known medical condition that can lead to constipation, make sure to check in with your doctor if you’re having trouble going.
