3 Simple Practices to Relieve Constipation
I suffered from constipation for over 3 decades! It all came to a head when I finally got tired of being on the fiber, laxative roller coaster. I was MISERABLE!
Thankfully, after many years, lots of research, tests, and trial and error, I have been educated on HOW to build daily bowel movements into my daily routine. Now, it’s just part of my morning, and if I DON’T have one in the morning, my body just feels “off”.
Here are three simple tips that I have learned:
1. WATER, WATER, WATER!
Did you know that up to 75% of Americans are dehydrated? And did you also know that about 60% of the human body is made up of water? The problem is much more prevalent than most of us realize. Water is needed to help the food pass through the small and large intestine, along with the colon and rectum, as it can take up to 24 hours for food to pass from the mouth to the anus. In the intestine alone, one gallon of fluids is absorbed daily to help with digestion. In the colon alone, 5 to 10 pounds of fecal matter can be stored because of dehydration caused by lack of water! That's a lot of weight that's not moving through us because we don't have enough water in our bowel!
2. MOVEMENT. Or as some people call it...EXERCISE.
Moving your body every day is key to daily bowel movements. What is the best kind of exercise to do? The one you will get done on a daily basis!
You don’t have to do a ‘killer’ workout every day for it to be considered exercise; just get up and MOVE. Outside is lovely, but just get it done! FInd something that makes you happy, gets the endorphins flowing, and gets you excited.
Getting 20 to 30 minutes of continuous movement will help move your bowels. Exercise is even more important during long periods of sitting, such as commutes, trips, sedentary desk jobs, and screen time. Write it into your daily schedule and your daily bowel movement will follow closely behind.
3. LOTS OF FRESH VEGGIES
Changing your diet to incorporate 50% to 75% fresh veggies will radically change your daily elimination habits, as they add fiber to your diet. When planning meals, plan your veggies first, and then add the protein, and lastly sugar. For instance, at lunch, fill your plate with a beautiful, BIG salad as the foundation for the rest of your meal. Experiment with a new veggie frequently. Eat seasonally and experience the most nutrition for your body. Look for local farmers’ markets to buy fresh and local produce. And, of course, organic is best if it is an option.
Incorporate these three tips into your daily routine and your body will be a well-oiled machine in no time! Oh yes, and speaking of oil, one more tip: 1 to 2 tablespoons of coconut oil right off the spoon will lube your system like a well-tuned motor!
You will be feeling lighter, more energetic, and less bloated in no time at all! Your welcome!