Constipation in particular is a problem many people suffer from and can be caused by many factors such as poor diet, insufficient fluid intake, presence of pathogens like bacteria or fungi and emotional imbalance.
I would like to discuss 13 ways to help keep the “bowel ball” rolling and help you have a better poop – every time!
1. Express Yourself: As the saying goes, “let go and let God.” Holding onto the past can lead to anxiety, which only amplifies stress. In Chinese medicine, it is believed that when the large intestine is out of balance, it is associated with an inability to grieve and let go. This results in your bowel movements to become sluggish, store and recycle waste, collect toxins, give you bad breath and myriad of other conditions.
2. Follow A Routine: Routine can drastically improve constipation. To promote a healthy evacuation, your morning may include a tablespoon of apple cider vinegar in warm water first thing, followed by a nutrient-rich smoothie full of protein, fiber and some healthy fat.
3. Use A Standing Desk: Sitting, especially after eating, slows digestion down, because it compresses the abdominal organs. Slowed digestion can lead to constipation and an imbalance in your gut microbiome. Standing or walking after a meal is great for getting the ball rolling.
4. Try Ileocecal Valve Massage: If the ileocecal valve – located between the small intestine and large intestine – does not work well, it can lead to the backlog of poop in the small intestine and constipation. You can massage reflex points to improve its functions.
5. Breathe: Take deep breaths, as when the flow of breath is labored or short, the mind becomes agitated, stress and anxiety are amplified and not enough nutrients get to areas in your body like your digestive system. Keep in mind that without proper breath, there is tension, blockage and resistance. Just 10 minutes of deep breathing can help regulate your bowel movements.
6. Eat Fiber: Every meal should contain some fibrous food, like brussel sprouts, cauliflower, broccoli, chia seeds, ground flax seeds, berries or avocado. Fiber helps move things along and provides food for your gut.
7. Drink Lots Of Purified Water: Water has the ability to push waste out of your colon. Aim for about 8 cups a day. For added absorption, add ¼ teaspoon of Himalayan sea salt to your water and keep your water at room temperature. This helps loosen, unblock and welcome muscle relaxation.
8. Take Your Probiotics And Prebiotics: Food is fertilizer for your gut bacteria, helping stimulate the growth of probiotics and prebiotics and encouraging bowel movements. Good sources of prebiotics are asparagus, artichokes, green (raw) bananas and brown rice. Good sources of probiotics are kombucha, fermented vegetables, sauerkraut, kimchi and apple cider vinegar.
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