The foods you eat, your activity level and how much you drink are factors that may make you constipated, so modifying those can also help you go. Let’s start with exercise, which plays a big role. Exercise increases circulation and helps your digestion. The more you move your feet, the less you’ll have to sit on the seat….the toilet. Staying active is one key to avoiding constipation. If you’re living a sedentary lifestyle, make some changes. Take a walk. Do exercises for the back or stomach to get things moving or do squats and lunges to get out excess gas. A program of regular exercise will keep your body regular, too.
What you eat can determine whether you’re constipated or not.
Foods that are high in fiber can help relieve constipation. Fiber comes in two varieties, soluble and insoluble. Insoluble fiber doesn’t digest but gives your stool bulk. Soluble fiber turns to a gel to soften your stool and make it easier to flush out of your body. Foods high insoluble fiber includes fresh fruits, rolled oats and vegetables. Not only will eating those help relieve constipation, they provide valuable nutrients for your body.
Whether you walk around with water or drink some herbal tea, staying hydrated is important. Dehydration can cause your stool to be hard and difficult to pass. You could drink more water or opt for an enema, which also hydrates your waste and makes it easy to pass, but most people opt for drinking more water. Eight glasses of water a day or one ounce for every two pounds of weight is the recommended amount of fluid. Fennel tea, green tea and fruit teas are good for constipation.
Your problem may start with what you eat, more than what you don’t eat.
Foods high in sugar and processed flour contribute to constipation. Foods that contain gluten can also cause constipation. It affects people with celiac disease, NCGS, or IBS the most. Drinking alcohol can dry you out, including your intestines, which causes constipation. Milk products for people that are lactose intolerant can either constipate you or cause diarrhea. If red meat, fried or fast foods are part of your diet, expect a bout of constipation.
- Check your diet for foods high in omega-3 fatty acids, like salmon, flaxseed or krill oil. Cod liver oil is also high and probably why it’s good for constipation. It lubricates the stool to help you go.
- If you’re constipated, you’ll try everything, especially if its painful. Be careful when introducing fiber in your diet. Too much at one time can make you gassy and when constipated make it more uncomfortable. If you increase fiber, increase water intake as well.
- Try a plum or two. Plums are prunes that haven’t been dried. Not only are they high in fiber, they contain a natural laxative called dihydroxyphenylisatin and magnesium. Both act as natural laxatives.
- Fiber can be flavorful. Berries, such as blackberries and raspberries are both high in fiber. Combining them with live culture Greek yogurt—a probiotic that helps–and nuts can make a parfait that will get your sytsem moving.
For more information, contact us today at IronFit San Antonio