💛 A Better Start to Your Week is Possible

Written By Marica Gaspic

Constipation doesn’t have to control your schedule or your mood.

If you live with IBS-C, Mondays can feel like the hardest day.
Your routine shifts, the stress kicks up, you’re sitting more… and suddenly your gut is saying:
“Not today.” 😅

But with a few small, strategic habits, you can help your bowels wake up, support motility, and give yourself a smoother start to the week. Here’s how:

1️⃣ Hydrate BEFORE caffeine

Coffee can stimulate your gut — but if you’re already dehydrated from sleep, it may backfire.
Try drinking 1–2 cups of water first thing before that latte touches your lips.

✔ Pro tip: Warm water or herbal tea is even better for motility.

2️⃣ Choose a warm breakfast with fiber

You need chewing + warmth to activate digestion.
Great IBS-C friendly options:

• Oatmeal with chia seeds
• Warm eggs + cooked veggies
• Avocado toast on whole grain bread

Cold smoothies alone? Not ideal for a sluggish Monday gut.

3️⃣ Move early — even 10 minutes counts

Bowel movements often happen after movement.
A short walk or gentle yoga can help send the signal:
👉 “It’s time to go!”

4️⃣ Create a calm morning moment

The gut is deeply connected to the brain.
Stress = slow motility.

Before your day ramps up, try:

• 3 deep belly breaths
• A quiet minute of mindfulness
• A slower pace during breakfast

Give your gut permission to relax so it can do its job.

5️⃣ Magnesium magic (evening tip!)

Magnesium helps your nervous system AND bowel motility.
Commonly helpful forms:

• Magnesium citrate – supports regularity
• Magnesium glycinate – supports relaxation

Check with your healthcare provider to choose what’s right for you.

6️⃣ Listen to urges when they come

Your colon works best with rhythm + routine.
Ignoring the urge trains your gut to delay — and constipation can worsen.
If it calls, go 🚽

7️⃣ Make lunch digestion-friendly

Giant raw salads can be hard on a sluggish gut.
Try a warm, balanced plate:

• Lean protein
• Cooked veg
• Whole grains

Warm = easier on motility and bloating. These Monday habits can help create consistency, less discomfort, and more confidence.

If you’re ready to better understand your unique IBS-C pattern, I’d love to help.

👉 Explore My IBS Blueprint — your personalized path to calmer gut days

You’ll uncover your triggers, create routines that support regularity, and feel more in control again.

🔗 Click here to learn more → MY IBS BLUEPRINT or DM me “IBS-C” on Instagram @gutwellnessbymarica to chat about what you’re dealing with.

You deserve a week that starts with flow ✨

Marica Gaspic

Irritable Bowel Syndrome (IBS) can turn everyday life into a series of challenges—pain, bloating, and the constant fear of what might trigger your symptoms.

My mission is to guide women through these challenges by providing education and personalized strategies that fit seamlessly into their lives. As someone who has faced the same struggles, I’ve learned how to manage my IBS effectively, and I’m here to share that knowledge with you.

Together, we’ll build a sustainable approach that lets you live your best life, free from the constraints of IBS .

Personal Experience: I have IBS myself and have successfully transformed my life, giving me a unique understanding of the struggles my clients face.

Healthcare Expertise: As a healthcare professional, I bring a comprehensive understanding of the body and its functions, allowing me to provide informed and effective strategies.

Proven Impact: I have a track record of coaching individuals to overcome their challenges, empowering them to achieve their health goals and improve their quality of life.

https://www.gutwellnessbymarica.com
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