You often write to us asking about what to do when you have constipation and how to improve the functioning of the gastrointestinal tract without medications. With this article we want to give you 9 tested methods for dealing with this unpleasant problem. And if you cannot apply all of them at once, then today try at least 5 of them, and do the rest tomorrow.
Health statistics shows that 20% of the world’s population (one in five people!) suffers from chronic constipation. Worse, most of those people are so accustomed to the situation that they do not even consider it a problem. And it is indisputably so, as the colon can retain large amount of toxins and dead bacteria. Then these toxins get reabsorbed into the bloodstream and go back into the body. This puts extra pressure on the liver and the heart as well as on other vital organs.
The most common causes of constipation are: poor eating habits, stress and lack of movement.
How can you naturally relieve constipation? Here are our 9 suggestions:
- Drink more water
Drinking less water is one of the main causes of constipation. Surveys we have done showed that many people drink less than a liter of water per day and this amount simply is not enough. The colon is a water slide and it needs water to move things down. If you have constipation the first thing you need to do is to pay attention to the amount of water you drink and start drinking more!
- Eat fiber-rich foods
There is another thing that also helps the movement through the intestines and colon – the ballast substances, otherwise known as fiber. They are often absent from the menu of the modern urban individual. The best sources of fiber are raw fruits and vegetables, nuts, seeds, whole grains and legumes. But in case of chronic constipation, raw fruits and vegetables can be difficult to process. Additionally, it is better to increasing the amount of fiber in the menu gradually so that the body gets used to them. The best way is to start introducing a portion of roasted or stewed vegetables to your lunch and dinner and 1-2 teaspoons of ground seed mix to your breakfast and gradually increase the amount. From the vegetables the best choice is broccoli, cauliflower, carrots, beets, and turnips.
- Do not deprive yourself from fat
When there is a shortage of good fats in your diet and/or an excess of dangerous trans fats and heated vegetable fats (which is common in the modern diet), it leads to constipation. Thus include more good fats in your diet!
- Take care of your gut microbiome
If you have chronic constipation, it is a good idea to take care of your gut microbiome. In order to do this you need to avoid foods that affect it negatively – such as sugar, alcohol, coffee, and any processed foods – and instead add to your daily diet probiotic foods such as yogurt or kefir, pickled cabbage or other fermented vegetables. When the intestinal imbalance is more serious you need to take probiotics at therapeutic doses.
- Use the correct toilet sitting position
For millennia, people have squatted over a hole in the ground. In this position your hips and pelvis are angled keeping your knees above your hips and the colon is straight and pointed down, which greatly facilitates its work. In our modern homes, the hole has been replaced with a toilet bowl for better hygiene and more comfort. But even if we feel comfortable in this posture, our colon does not and its work is labored. You can make it easier for your colon by placing a low stool or stepper under your feet so that they rise 20-30 cm from the floor. In many cases, you can change the situation only with this little trick!
- Exercise more
The biggest cause of constipation is immobilization. Sitting at a desk, moving via car and elevator, lack of sports or occasional training once or twice a week lead to severe immobilization with all its negative effects. Just as every day we need food and sleep, we need exercise every day! And even if we cannot go to a gym or do other workout every day, it is important to find a way to exercise more as part of your daily routine. I always wonder why people take the elevator up to the 2nd or 3rd floor. Climbing stairs is a great way to exercise more.
- Control the levels of stress in your life
It has been shown that people with anxiety and depression have a greater tendency to constipate than others. When we are stressed our body is in a continuous contraction – as if we are holding tight without even realizing it! The abdomen is tight, the back and neck are tense (a common cause of headaches!), the shoulders are raised and close to the ears rather than relaxed and away from them. In this situation, the colon, which has a lot of nerve endings and is connected directly to the brain via the largest nerve in the human body (the vagus nerve) also contracts. Thus the regular and conscious use of various stress management techniques will help you, among other things, to have a regular visits to the toilet! You can try meditation, practice gratitude and, for 5 minutes a day, be focused on the good things in your life for which you are grateful or just laugh often, do something cheerful and take off (even for a short time) the burdens of your duties and responsibilities!
- Make sure you are not starving!
We have noticed that the diet of many people includes mostly processed and low-quality, low-nutrition foods. This means that these people eat monotonously or are constantly on a diet. They are malnourished and, after all, faeces contain unprocessed food residues. Thus it is normal to have constipation when you are malnourished. So, if you have tried all of the above practices and have not got the desired result, ask yourself if you are eating enough, if you are taking enough calories (an average of about 2,000 for women), if your diet is varied, and if it contains nutritional food.
- Try HEALTH tincture and Walnut Oil with Vitamin E
The HEALTH Tincture is a combination of herbs well known to heal inflammation of the intestinal mucosa, to strengthen and protect the stomach and intestines. In addition, the Walnut Oil with Vitamin E detoxifies the stomach and intestines. For constipation we recommend that you take 40 drops of Walnut Oil with Vitamin E in the evening and 15 drops of HEALTH tincture – 3 times, before meals – during the day. If you take them regularly for 3 months, they will guarantee that constipation will go away. Furthermore, with these two products you will normalize the intestinal and gastric mucosa and improve the functioning of the entire gastrointestinal tract including liver, pancreas and gallbladder.
HEALTHY STOMACH package includes: 2 pcs. HEALTH tincture and 1 pc. Walnut Oil with Vitamin E. You can order them now at: https://badizdrav.eu/shop/promo-packs/paket-zdrave-za-stomah-i-problemi-s-chervata/
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Love: Health Again team