Health & Fitness
5 Ways To Relieve Constipation and Promote Healthy Digestion
Presented by New Jersey Colonic
Ideally, one should have at least one bowel movement daily. Unfortunately, not all of us have a healthy digestive system that promotes regular bowel movement. If you experience less than three movements per week, you may need to seek treatment for constipation, according to specialists at New Jersey Colonic. Constipation can be caused by medicines, health problems, such as hypothyroidism or diabetes, gastrointestinal disorders, lack of physical activity and a diet low in fiber, according to the National Institute of Diabetes and Digestive and Kidney Diseases. To stay regular and feel light and healthy, here are five ways to promote healthy bowel movements:
1. Colon Cleansing: How It Works
Let’s first understand how our digestive system works. After you consume a meal, the food is broken down in your stomach. Most of the nutrients are absorbed by the small intestine. The rest of it moves to the large intestine, and some nutrients are absorbed there. Now, the undigested particles enter the last five feet of the large intestine or the colon. How easily the body can release the waste depends on what you eat. Eating fiber-rich foods, which are are easy to digest, can promote healthy bowel movements. We’ll discuss fiber more in just a moment.
If, however, you experience constipation for some days, you may want to consider undergoing colonic therapy. Colonics, or colon cleansing, help to flush out the fecal matter and toxins from the colon, which eventually promotes healthy bowel movements. It’s important to seek out a highly reputable wellness center, such as New Jersey Colonic, that specializes in colon hydrotherapy.
2. Eating Fiber Can Help
Having regular, healthy bowel movements depends a lot on what you eat and drink. For best results, consider consuming around 30 grams of fiber every day. Here are some fiber-rich foods that you can add to your daily diet:
- Whole grains
- Brown rice
- Whole-wheat bread
- Beans and legumes
- Fruits (especially pears, apples, blackberries)
- Vegetables (especially carrots)
There are easy and delicious ways to incorporate fiber-rich foods into your meals. For example, you can add beans to salads and soups. Beans are a wonderful food because they have multiple health benefits; in addition to fiber, beans also contain minerals, vitamins and proteins. Regular consumption of beans can lower the risk of several diseases.
According to American Institute for Cancer Research, dietary fiber can lower cancer risk, including helping with weight control. Gut bacteria feed on fiber, which produces compounds that may protect colon cells. Furthermore, dry beans, split peas and other legumes also contain a variety of phytochemicals that scientists are studying for their anti-cancer effects.
However, it is advisable that you should increase your fiber consumption gradually. A sudden increase in fiber consumption may trigger some negative side effects. Also, make sure that you consume enough water and other fluids regularly.
3. Avoid Holding It In
Medical experts recommend that one should not hold back the call of nature. Holding in a “number two” can cause health issues, according to Columbia University Health. It can also cause dehydration of waste materials which can eventually lead to hardening of the waste materials. And that’s another reason why colonics may help; you can consider colonic treatments at regular intervals for best results.
4. Physical Activity
Exercising can be greatly effective in avoiding constipation and supporting overall digestive health. Physical activity can stimulate bowel motility and improve the symptoms of constipation, according to the Michigan Bowel Control Program published by the University of Michigan Health System.
Depending on your age and current medical condition, you can consider jogging, walking, running, swimming, cycling, gardening or dancing. It is important to make exercise enjoyable. For instance, you can consider doing exercises while watching television, listening to music, or finding an exercise buddy to join you. Another idea is to participate in exciting outdoor activities such as hiking or mountaineering.
5. Find A Reputable Wellness Center (And Remember, Cleanliness Is Key)
If you’re thinking about starting regular colonic treatments, research acclaimed wellness centers that offer the best service. Make sure that you receive colon hydrotherapy under the guidance of an experienced therapist. In order to prevent any chance of infection, you should check whether filtered water and sterilized equipment are used for the therapy.
Please consult with your doctor or other qualified health professional before using any product discussed within this website, or before starting an exercise program, medical program, or changing your diet.