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Have you been experiencing pooping or in medical terms – have you experienced ‘constipation’ much recently? Its nothing to be embarrassed about but it is a topic that needs to be addressed.
Poopin is essential for eliminating waste, toxins and for helping the gastrointestinal tract work in favor of what’s ‘inside’ the body. ( I put the word inside in inverted commas, because technically the GI tract is not inside the body ). Constipation has been associated with Parkinson’s disease, colon cancer, kidney disease, hemorrhoids and other health illnesses. In an ideal situation you would poop 1-2 times daily with ease. It’s also not unusual to feel back pain or IBS like cramps with chronic constipation. The number of stools you have each week is closely linked to the types of food you eat, the amount of exercise you get and your hydration status. While many people may have a bowel movement each day, the normal amount ranges between four times each week to several times a day – there can be quite a difference depending on your lifestyle.
Unfortunately, lately, I am seeing more and more people telling me they are having issues with bowel movements. So hopefully this article can address this and give so helpful tips on how to poop not only more regularly but easily too 🙂 .
There are many choices that you make each day that increase your risk of developing chronic constipation. One is learned constipation, as your rectum is flexible and can stretch. In a study using college students, researchers found participants could easily train themselves to evacuate their bowels every 51 hours instead of every 28, leading the scientists to conclude bowel habits may induce constipation. Other factors that may cause constipation are —-
- Low fiber diet
- Dehydration – not drinking enough water
- Insufficient good fats in your diet
- Poor nutrition
- Lack of regular movement or exercise
- Changes in your routine or enviroment
- Avoiding pooping when you have the urge
- Certain medications
- Iron supplements
- Frequent use of laxatives
|Natural solutions to improve constipation and support good bowel movements;|
- One of the most popular short-term natural supplements that is effective against constipation is magnesium. I recommend magnesium citrate as this is the form that has the most effect on your intestinal tract and helps produce loose stools. ( If you are taking magnesium supplements for other health reasons though, I also like magnesium threonate as it appears to more effectively penetrate your cell membranes and boost your mitochondrial health, thus boosting your energy levels ).
- Epsom salt bath or magnesium sulphate, again this is the same idea as above but by adding about 1 cup of pure Epsom salt to a hot bath and soaking in it for about 20 minutes, can help get things moving.
- Swap out processed foods for whole, high-fiber foods, such as leafy green vegetables, almonds, squash and broccoli. These foods feed your gut microbiome, reduce your vulnerability to infection and promote softer stools that keep your intestinal walls intact.
- Aim for 1 gallon or 3.4 liters of water a day. Coffee can act as a mild diuretic too.
- Avoid sugars, artificial sweeteners, gluten, lectins and toxins like Glyphosate and Atrazine as these can damage the gastrointestinal cell wall.
- MOVE! Movement helps increase the motility in your digestive tract and can stimulate the urge to have a bowel movement.
- When you feel the urge to poop, don’t wait. The longer the poop sits in your colon, the more water is removed and the more difficult it is to pass.
- Incorporate fermented foods like Kombucha, Kimchi and Sauerkraut to help “reseed” your gut with good bacteria that will help you regain and maintain bowel regularity.
- Fish oil – experts suggest that if we aren’t eating enough omega-3 fats we may be more likely to be constipated. If you don’t eat much oily fish such as salmon, you might try a supplement. I recommend Krill oil as it has minimal Mercury and is eco friendly. Look for the IVO cert on the bottle for purification and integrity of product. https://ivopure.org/
- Use a stool or Squatty Potty – when you squat, your knees are brought closer to your abdomen, which promotes a good relationship between your rectum and sphincter, positioning your organs and muscles in a way that relaxes your rectum. This maximizes the efficiency of your elimination.
- Dandelion tea carries a history of treating a range of digestion issues, including both constipation and diarrhea. Dandelion root not only has mild laxative and diuretic qualities, but it also appears to promote healthy bacterial function in the digestive tract.
- Psyllium husk provides a big fiber punch, helps bulk stool and has a minimal impact on insulin. The powder must be mixed in with water and drunk rather quickly, as it forms a thick sort of gel as the fiber absorbs the water.
I really hope you found this helpful. If you are following a low carb diet and are experiencing constipation this is not unusual. As people sometimes don’t realize that the norm on a low-carb diet is to double or triple the amount of non-starchy vegetables to be eaten. Also adding Chia seeds to salads and soups can increase the fiber content. As can using Psyllium husk as a thickening agent in soups, chilis and gravies 😉
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