I suffered from constipation most of my life, not knowing I was constipated. It all came to a head after the birth of my second child. I was MISERABLE! I tried everything imaginable. I even resorted to chronic laxative abuse for many years, but eventually I knew I needed to do something. I took prescription medications and yes they temporarily helped but only for a short while and then caused other problems and side effects. It was a vicious cycle. I honestly didn’t know what to do, only that what I was doing wasn’t working.
Thankfully, 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 learned:
WATER, WATER, WATER
Did you know that up to 75% of Americans 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 fiber 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!
You don’t have to live with constipation and it is not normal to be chronically unable to move your bowels. Sometimes is does take more than these three steps; however, this is the start. If you need more help, jump on over to my webpage, fill out a health history and request a complementary 50-minute strategy session with me to get you “moving.”
Chris Pyne
Your Personal Health Coach