It’s quite a few years since I stayed in hospital, thank heavens, but I remember the question you were asked every day ‘Have you been?’ Along with your body temperature, heart rate and blood pressure, regular bowel movements are an indication of a body functioning well. 
Irregular bowels and constipation* can be the result of the change in the amounts and balance of oestrogen and progesterone around menopause. An excess of progesterone reduces movement in the intestines so that bowel movements become infrequent, dry and pebble-like.
Regular exercise plays an important role in keeping bowels healthy. There are specific breathing and yoga exercises that you can do to massage the muscles around the intestines. This exercise strengthens the muscles of your intestines to move the waste material through. It should be practiced five times a day and only when your stomach is empty:
- Place your feet hip-width apart and bend your knees slightly.
- Lean forward slightly from your hips keeping your back straight.
- Place the palms of your hands on your thighs fingers pointing down towards your kneecaps.
- Inhale deeply, filling your lungs.
- Exhale completely, emptying your lungs.
- Using your stomach muscles, pull your gut upward and inward.
- Without inhaling, press your stomach downward and outward.
- Repeat steps 4 to 7 at least three times.
Food tips:
- Avoid foods that can dry out stools and aggravate constipation. These include potatoes, puffed cereals, and toast.
- Drink plenty of water and non-caffeinated drinks
- Eat foods containing soluble and insoluble fibre:
- Insoluble fibre makes stools bulky and soft. Found in whole grains and vegetables
- Soluble fibre helps to excrete cholesterol. Found in oats, beans and fruit.
*Constipation can be one sign of an underactive thyroid. Consult your doctor if you are also experiencing other symptoms such as slow weight gain, depression, hair loss, dry skin and lack of energy.
