How to Relieve Constipation - Simple Foods and Practices

By Emma Clement-Wriede: Health Coach & Nutritional Therapist

How to Relieve Constipation - Simple Foods and Practices

 

So many of us spend years suffering from constipation and not knowing it. At some point it all comes to a head and we usually head to the store for some figs, prunes or over the counter laxatives, which may bring some short lived relief but are not a permanent solution.

 

When your digestive system is working efficiently, you’ll see that a daily bowel movement will become part of your routine, you’ll also notice how your body feels ‘off’ when something gets in the way of your daily release.

 

Here are three simple tips that can help:

 

WATER, WATER, WATER

Did you know that up to 75% of us are dehydrated? 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.  

 

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 ideal, but just get it done! 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!

 

LOTS OF FRESH FRUITS AND VEGGIES

Changing your diet to incorporate 50% to 75% fresh fruits and veggies will radically change your daily elimination habits, as they add fibre to your diet. When planning meals, plan your veggies and fruits first, and then add the carbs and protein. For instance, at lunch, fill your plate with a beautiful, BIG salad as the “mattress” for the rest of your meal. Experiment with a new veggie or fruit frequently. Eat seasonally and experience the most nutrition for your body. Look for local farmers’ markets to buy the 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!

 

Emma Clement-Wriede

Health Coach & Nutritional Therapist

 

Contact for an Appointment: mailto:emma@nostresswellness.org

 

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