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Key wellness strategies & self-care rules for constipation (the “Soviet protocol”)

Rule 1: Improve gut nutrition (more fiber + less “junk” + hydration)

• Replace refined bakery products with:
  • coarse-ground bread (from normal flour/rye flour; less refined)
  • home-baked or whole/grain breads
• Eat more vegetables, especially:
  • boiled/heat-treated vegetables
  • sauerkraut (framed as a gut-friendly “all-rounder”: fiber + enzymes + nutrients for the microbiota)
• Increase porridge, especially coarser cereals (e.g., pearl barley)
• Use compotes/kissels as additional fluids plus potassium/microelements
• Hydrate consistently throughout the day:
  • drink ~1.5 liters/day
  • example routine mentioned: 0.5 bottle in the morning + 0.5 with you + 0.5 in the evening
  • if you drink coffee/tea, counter with a glass of clean water after each cup
  • avoid drinking right before bed if it leads to nighttime trips to the toilet

Rule 2: Fix the “sedentary” problem with daily movement + gut-focused positioning

• Be less sedentary to support bile flow and intestinal motility:
  • the video emphasizes a “pumping effect” (movement helps bile flow to support digestion)
• Do simple daily bodywork (presented as ~5 minutes total):
  • Morning “twists” in bed
    • lie on your back, pull knees toward you, twist side-to-side
    • perform with breathing cycles to encourage diaphragm/abdominal massage effects
    • “more and longer is more useful” (no overdose guidance mentioned)
  • Drink a glass of room-temp (or slightly cool) water
  • 45° pose + diaphragm breathing
    • stomach facing downward
    • inhale “into the stomach” using diaphragm; repeat breathing cycles
    • then relax the stomach and “splash”/gentle movement for ~30–120 seconds
• Theme: small breaks from sitting (like industrial gymnastics) may reduce work-related incapacity and support function.

Rule 3: Address psychosomatic stress (constipation linked to discomfort/uncomfortableness)

• The video claims constipation can be psychosomatic, resembling “traveler’s constipation”—reduced bowel movement due to being in an uncomfortable environment.
• Strategy: reduce discomfort/drama by actively managing what makes you uncomfortable:
  • Write a list of discomforts on an A4 sheet (e.g., no sleep, stuffy room, tasks you don’t want, etc.)
  • For each item, either:
    • reduce the emotional intensity, or
    • take practical action to eliminate it
  • Example actions given:
    • make an agreement with yourself (“operator”) to finish and go to sleep
    • ventilate the room
    • stand up and handle tasks when needed
• EMDR is mentioned as potentially helpful for changing automatic “malignant reactions” into everyday stress responses.
• Bottom-line concept presented:
  • discomfort → body “conserves water” (less liquid in stool) → constipation tendency.

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Presenter / source(s)

• Timofey Kormatsky — third-generation neurologist; presenter