Dealing With Constipation?
Dealing with constipation? Here are 3 ways to help improve how often you have a bowel movement.
What is Constipation?
Constipation occurs when bowel movements become less frequent and stools are difficult to pass. According to Cleveland Clinic Constipation is one of the most frequent gastrointestinal complaints in the United States, causing over 2.5 million people to visit their doctors each year. So, how can you prevent irregular bowel movements from being a regular routine in your life?
1. Eating foods high in fiber
What fiber do you include in your diet?
Medical professionals from Cleveland Clinic state that high fiber foods move quickly through your digestive system helping improve the frequency of your bowel movement. Therefore, certain types of fiber can also aid in weight loss, as well as lower blood sugar levels. Dannie with DannieF.I.T Health and & Nutrition, states that you should always include high fiber foods, in at least 2 of your main meals each day. High fiber foods include: beans, broccoli, avocado, and nuts to name a few. Note** that if you are suffering from bloat and constipation already, then you might benefit from slowly adding fiber into your diet and drinking plenty of water throughout your day. This brings me to #2, ways to help improve how frequently you use the commode.
2. Drink plenty of water
How much water do you include in your daily routine?
According to an article in medical news today an increase in water content inside the gut can help soften stools and stimulate bowel movements. Water not only helps flush toxins and waste from your body, but it also helps boost energy. Also, in an article published by Healthcare Associates of Texas: without water your body would not function properly, causing dehydration, fatigue, headache, weakened immunity and dry skin. Dannie from DannieF.I.T Health and Nutrition recommends drinking at least half of your body weight in ounces. As a result, this will keep your body functioning properly, help prevent belly bloat, and frequent constipation issues.
3. Exercise often
How often do you workout?
certainly, aerobic exercises have been known to help relieve constipation. In a Digestive Health newsletter, Dr. Bickson says “Aerobic exercise increases blood flow to our organs, and brings more blood flow to the gastrointestinal tract which can lead to waste moving through your colon and out your body a little easier and quicker. Also, NASM Certified Personal Trainer, Dannielle Smith recommends drinking plenty of water. And also she recommends to set a regular schedule to workout each day to help your body get into a regular routine. This way you will be able to keep track of your daily trips to the bathroom.
By NASM Personal Trainer Dannielle Smith
References:
https://my.clevelandclinic.org/health/diseases/4059-constipation
https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber
https://www.everydayhealth.com/digestive-health/exercise-and-constipation.aspx
https://healthcareassociates.com/7-signs-youre-not-drinking-enough-water/
