Most people don’t find poop a pleasant topic of conversation, but our bowel movements need some time in the spotlight. Because if you’ve ever missed a bowel movement, or perhaps suffer from chronic constipation—you know just how debilitating it can be. Bloating, abdominal pain and painful pushes are just the beginning. It’s time to ditch the quick fix laxative, which could be causing more harm than good and get things moving, naturally.
Your burning bowel movement questions answered:
What is regular?
What is “normal” will vary from person to person. Ideally, you are eliminating after every time you eat (2 – 3 times per day). That being said, if you are used to going once a day and you feel satisfied with that, it works for me! If however, you are only going every other day (or less) or more than 4 times per day, it’s worth further investigating.
Why am I constipated?
When your poop has left the premises, it could be due to a number of reasons. Stress, a diet low in fiber, dehydration, underactive thyroid and certain medications could all be playing in a role in your constipation query.
Why is pooping so important?
Imagine leaving all of your garbage in the kitchen when it’s hot out and leaving it there for days. That’s happening inside your body when things aren’t moving with momentum. Furthermore, those pesky toxins that haven’t made their way out are being re-absorbed into your system, exacerbating any problems you might already be dealing with.
It’s time to deal—with the real. How to stay regular, naturally:
One of the best ways to conquer constipation is with fiber. Fiber is the indigestible part of plant food that provides the bulk in the intestines, making that waste move. We should be consuming between 20-35 grams of fiber per day, and by aiming for 10 grams at each meal, you are well on your way to a fabulous fiber (and poop) filled day.
The finest fiber choices:
Beans (Do legumes leave you gassy and/or bloated? Try soaking them overnight, to avoid the uncomfortable side-effects)
Berries (Especially blackberries & raspberries)
Ground flax seeds
Plums, prunes, pears & apples
Drinks: Fiber and water are the best of friends, so when you begin to increase your fiber, be sure to include more water. Fill up on this fabulous Flax Tea, guaranteed to get things flowin’.
Flax Tea Recipe:
1 tbsp flax seeds
2 cups of water
1 tbsp chopped ginger
1 tsp cinnamon
Simmer together for 20 minutes. Pour through a strainer and sip.
The simmered flax will create this mucilaginous effect that is incredibly soothing to the digestive tract and helps poop slip right on out.
Our bodies love rhythm, and by carving out a set time once or twice a day to use the loo, you are facilitating this healthy habit.
R & R
When stressed, we tense up not only on the outside, but also on the inside. Taking some time for deep breathing or a short meditation will help to relax the muscles that could be restricting your fecal flow.
Toilets are a modern day invention, not designed with our digestive health in mind. Try raising your feet on a footstool or better yet, purchase a squatty potty.
When you need a little help
If your constipation continues, seeking the support of supplements could be just what you need. My top 3 suggestions for your number 2′s:
Magnesium Citrate: Taking powdered magnesium at night can be helpful for constipation due to the fact that it draws water into the stools, making them softer and easier to pass. It’s also a muscle relaxant, so it eases any tension in the intestinal wall that might be causing constipation. Natural Vitality is a reputable brand.
Probiotics: A healthy gut means a happy bathroom experience. This is due to the fact the good bacteria in our gut work alongside digestive enzymes to help breakdown food for a smoother elimination. Fermented food options include: sauerkraut, kefir, plain yogurt, tempeh and kimchi. If pills are more style – HMF Forte is a brand to seek out.
Fiber Smart – Renew Life: This fiber supplement contains no artificial ingredients or preservatives, and is a healthy way to help you reach you facilitate your fiber needs. Simply mix in a scoop in water in the morning.
And to receive a weekly newsletter with nourishing tips like these plus recipes & food for thought, be sure to sign up for Wellness Wednesdays here: www.clairelegresleyrhn.com
By: Claire LeGresley
Tea Source: Meghan Telpner
Posts inspired by the team at Platinum Health & Wellness.