{"id":22387,"date":"2025-03-22T08:00:00","date_gmt":"2025-03-22T13:00:00","guid":{"rendered":"https:\/\/naturalwomanhood.org\/?p=22387"},"modified":"2025-08-19T10:29:59","modified_gmt":"2025-08-19T15:29:59","slug":"masaje-estrenimiento","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/massage-constipation\/","title":{"rendered":"\u00bfPuede el masaje o la terapia del suelo p\u00e9lvico aliviar el estre\u00f1imiento?\u00a0"},"content":{"rendered":"\n

When I was pregnant with my first child, one of my initial pregnancy symptoms was extreme constipation. A couple years into parenthood, I am now mothering a child with serious GI issues, one of which is chronic constipation. What is the most consistently recommended treatment for both of these scenarios? Laxatives upon laxatives. I\u2019m not alone in feeling \u201cstopped up\u201d by the conventional constipation treatment options, as the World Gastroenterology Organization notes <\/a>that \u201cabout half of those who are seen by physicians [for chronic constipation] are not satisfied with their response to therapy.\u201d My experiences (and those of others) beg the questions, are there better treatment options out there<\/em>? What can we do to prevent<\/em> constipation? <\/p>\n\n\n\n

Our hormones affect every area of our health, including, yes, our digestive system<\/a>. Because of that connection, many women struggle with constipation, especially during times of major hormonal changes like pregnancy<\/a> and postpartum. But constipation can also be triggered by normal cyclical hormonal changes. For instance, it is typical <\/a>for women to experience changes in stool frequency in the luteal phase of the cycle, with a higher risk for constipation during the mid-late luteal phase before hormone levels fall and your period starts. As hormones fall before menstruation, many women begin to experience looser stools. Here\u2019s what can be done to prevent and treat constipation, no matter whether it is a chronic, rare, or cyclical issue. <\/p>\n\n\n\n

How to prevent constipation<\/span><\/h2>\n\n\n\n

The best treatment is first and foremost prevention. According to Hopkins Medicine<\/a>, the top three daily habits to prevent constipation are hydration, nutrition, and exercise.  <\/p>\n\n\n\n

Hydration<\/span><\/h3>\n\n\n\n

Mayo Clinic<\/a> recommends that women should drink 2.7 liters of water a day. If you notice that you struggle with constipation at a certain point in your cycle, the first step to prevention would be to increase your daily water intake leading up to that time of your cycle. <\/p>\n\n\n\n

Nutrition <\/span><\/h3>\n\n\n\n

A fiber-rich<\/a> diet helps your body to create heavier stools that pass through your intestines more quickly and easily. Some examples of fiber-rich foods include fruits and vegetables, beans, nuts, and whole grains. Consider this “constipation smoothie<\/a>” from University of Michigan medicine. Drinking coffee in moderation may also aid in consistent stools and preventing constipation.<\/p>\n\n\n\n

Exercise<\/span><\/h3>\n\n\n\n

Incorporating healthy movement<\/a> into your day-to-day life aids your body in moving food through the colon. Walking is the easiest form of exercise to incorporate into virtually any lifestyle. Other types of exercise<\/a> that may specifically help with constipation include cardio activities like running, cycling, swimming, and dancing. Most importantly, remember that regular exercise helps keep you<\/em> regular. Consistency matters more than a certain type of exercise. <\/p>\n\n\n\n

How to treat constipation<\/span><\/h2>\n\n\n\n

Let\u2019s say you are in the mid-luteal phase of your cycle, and you have done all the prevention techniques, but you are still struggling with constipation. Or perhaps you\u2019re taking a medication that causes constipation<\/a>. What are some more natural and gentle (yet effective) tricks to treat and relieve constipation?<\/p>\n\n\n\n

I love you (ILU) massage<\/span><\/h3>\n\n\n\n

One of the most effective treatments for constipation I have found on my journey with a child with GI issues is the ILU massage. This massage can be done on any age group from infants to adults and helps the digestive organs to move the food through the system. It can also be performed multiple times a day. (I perform this massage on my son once in the morning and once in the evening.) The only downside to this massage for constipation is that it cannot be self-performed.<\/p>\n\n\n\n

According to Children\u2019s Minnesota<\/a>, this massage should always be performed in a clockwise motion to correspond with the motion of the digestive organs. Performing the ILU massage with medium-light pressure for 10-15 minutes will help to move stubborn stool through the digestive system.<\/p>\n\n\n\n

How to perform the ILU Massage<\/span><\/h4>\n\n\n\n

Start the massage session by warming your hands with oil such as coconut oil, olive oil, avocado oil, or baby oil. Then, using the four fingers of your dominant hand, begin to apply gentle pressure to the patient\u2019s right lower abdomen<\/a>. <\/p>\n\n\n\n