It’s something people don’t like to talk about but getting things moving on a daily basis is essential to good digestive health and feeling good. If you are constipated and not going to the bathroom at least once a day then you are more than likely feeling bloated, sluggish, gassy and a bit toxic. Am I right? This also has a knock on affect to how your skin looks, your hormonal health, liver health and much more.
So what can you do about it? Read the full article.
Drink lemon & warm water when first arising in the morning
By squeezing the juice of half a lemon into half a cup of warm water and drinking it prior to breakfast, you will stimulate your digestive system and liver to wake up and ready itself for food. Your digestive juices will be released so that when you do have breakfast the food will be broken down properly.
Drink plenty of water between meals – weight (kg) x 30 per day ideally!
Adequate hydration is essential to good bowel habits. When dehydrated there is insufficient water absorbed into your digestive system resulting in separate hard lumpy stools that are hard to pass and resemble nuggets, pebbles, or rabbit droppings!
Increase the fibre content of your food
Fibre serves the purpose of helping to bulk up your stools thereby stimulating the wall of the bowel to move things along. There are different types of fibre but the best place to start is by increasing the amount of fruit and vegetables that you eat on a daily basis. Not only are they rich in both soluble and insoluble fibre but they also contain vitamins, minerals, antioxidants and more.
Soluble Fibre: Psyllium is a fantastic form of soluble fibre which your can mix into a drink, sprinkle on your breakfast, add to a smoothie. When adding psyllium to your diet you need to ensure you are drinking lots of water as well. Soluble fibre also helps with cholesterol reduction and encourages the growth of beneficial bacteria in your gut.
Insoluble Fibre: This helps to prevent constipation and forms the basis of soft, bulky stool. Whole grain foods, dark leafy vegetables, fruit, nuts, and seeds all contain insoluble fibre.
As well as helping you look and feel healthy, exercise is fundamental in getting things moving. Jumping up and down on a trampoline, going for a jog, brisk walking – all are helpful in resolving constipation.
Take a probiotic
Did you know that a large percentage of your stool consists of of bacteria? Therefore taking a high quality probiotic is helpful in balancing the good bacteria in your gut, leaving less room for the more harmful bacteria to take hold. Over time this will also help with good digestion and regular movements.
If these measures don’t help to resolve your issues then make an appointment to see your health practitioner. Herbs and supplements may be prescribed to assist!