Advertising
Advertising

Just Eating More Veggies Isn’t Enough To Prevent Constipation, Here’s Why

Just Eating More Veggies Isn’t Enough To Prevent Constipation, Here’s Why

Do Vegetables Really Cure Constipation?

Constipation is no fun. It can leave you feeling bloated, tired and uncomfortable. Most of us will have heard that the best way to develop better bowel function is to eat a lot of vegetables. According to conventional wisdom, vegetables are high in fiber and so prevent constipation. However, this is not always sufficient to maintain regularity. Some popular vegetables are not actually high in fiber. For example, there are only 1.3 grams of fiber in a portion of lettuce, while recommended daily fiber intake is 25-30 grams per day for an average adult. (Imagine if you only rely on eating more veggies, you’ll have to eat 25 bowls of lettuce!)

The Best Way Is A Holistic Approach

Rather than making superficial dietary changes, the best approach to prevent constipation is to make a series of lifestyle adjustments. Take the following five steps and look forward to better bowel health.

Step 1: Get Into A Morning Routine

Try and get into the habit of going to the bathroom early in the morning. According to expert Dr Kenneth Koch, this is the best time of day to move your bowels. As you sleep, your small intestine and colon work to process the food you ingested the day before. This means that when you wake, your body is ready to release waste products. Moreover, our bodies like routine. When you make it regular, your bowel will get used to it and function better.

Advertising

Step 2: Change Your Position

112
    credit: http://www.dailyviralupdates.com/how-does-the-toilet-bowl-destroy-your-health/

    Did you know that the posture most of use when sitting on the toilet increases the risk of constipation? In a traditional sitting position, the colon is shortened, which does little to encourage the body to release feaces. Humans are physiologically designed to squat rather than sit as they use the toilet. Products such as the Squatty Potty can help by encouraging you to adopt a safe, more natural position.

    Advertising

    screen-shot-2016-10-15-at-15-48-32
      Credit: Video still from https://youtu.be/5P8L0r4JVpo / Squatty Potty

      Step 3: Take Care Of Your Posture

      Research shows that the healthiest posture to maintain when eating is one in which your shoulders are relaxed, with your feet in full contact with the floor. In this position, your body can make use of gravity in digesting your food. When you adopt a good posture, you also maximize the amount of oxygen that you take in via your lungs, which also helps your body achieve maximum digestive efficiency.

      Sitting upright also encourages a confident, relaxed mood. Since the brain and the gut are intimately connected, any action that helps you stay relaxed will exert a positive effect on your digestive health.

      Step 4: Replace White Carbs With Wholewheat Alternatives

      White rice, pasta and bread may well be delicious, but they contain very little fiber and therefore increase the risk of constipation. For example, a portion of white spaghetti typically contains only 2.5 grams of fiber versus more than 6 grams for wholewheat versions. A 60 gram portion of wholewheat pasta contains over 9 grams of fiber, the equivalent of three oranges. You should also consider switching breakfast cereals. For example, bran flakes are a better, higher-fiber choice compared to regular corn flakes.

      Advertising

      Step 5: Include Apples, Bananas, Papaya and Dragonfruit In Your Diet

      Vegetables may have a reputation for preventing constipation, but certain fruits contain significant quantities of fiber and should therefore be included in your diet on a regular basis. Papaya is a great choice for several reasons. Not only is it high in fiber and water, both of which prevent constipation, but it contains an enzyme called papain which helps your body undertake the digestive process.

      A typical apple contains around 7 grams of fibre (while an orange only contains around 3 grams of fibre). Given that the recommended daily fiber intake is 25-30 grams per day for an average adult, eating a couple of apples per day could be a great way to help cover your needs!

      Preventing constipation needn’t be difficult. Just by making a few simple lifestyle and dietary changes, you could soon be spending much less time in the bathroom.

      Advertising

      Featured photo credit: Dailyviralupdates.com via dailyviralupdates.com

      More by this author

      Jay Hill

      Jay writes about communication and happiness on Lifehack.

      30 Ways To Treat Yourself No Matter What 3 Things To Give Up If You Want To Take Control Of Your Life All You Have to Do to Sleep Better How Social Media Is Making You Feel Bad about Yourself Every Day The Ultimate Guide: How to Become More Creative Day by Day

      Trending in Health

      1 Expert Advice That Will Teach You How to Increase Your Metabolism 2 27 Healthy Pressure Cooker Meals (with Easy Recipes) 3 10 Ways a Silent Retreat Improves Your Mental Health 4 What’s the Best Tea for Sleep? 7 Recipes to Try Tonight 5 The Best Foods to Eat and Avoid When You Have Diarrhea

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on November 19, 2019

      20 Time Management Tips to Super Boost Your Productivity

      20 Time Management Tips to Super Boost Your Productivity

      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

      1. Create a Daily Plan

      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

      2. Peg a Time Limit to Each Task

      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

      3. Use a Calendar

      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

      4. Use an Organizer

      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

      Advertising

      5. Know Your Deadlines

      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

      6. Learn to Say “No”

      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

      7. Target to Be Early

      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

      For appointments, strive to be early. For your deadlines, submit them earlier than required.

      Learn from these tips about how to prepare yourself to be early, instead of just in time.

      8. Time Box Your Activities

      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

      Advertising

      9. Have a Clock Visibly Placed Before You

      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

      10. Set Reminders 15 Minutes Before

      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

      11. Focus

      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

      12. Block out Distractions

      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

      Advertising

      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

      13. Track Your Time Spent

      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

      You can find more time tracking apps here and pick one that works for you.

      14. Don’t Fuss About Unimportant Details

      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

      15. Prioritize

      Since you can’t do everything, learn to prioritize the important and let go of the rest.

      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

      16. Delegate

      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

      Advertising

      17. Batch Similar Tasks Together

      For related work, batch them together.

      For example, my work can be categorized into these core groups:

      1. writing (articles, my upcoming book)
      2. coaching
      3. workshop development
      4. business development
      5. administrative

      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

      18. Eliminate Your Time Wasters

      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

      19. Cut off When You Need To

      The number one reason why things overrun is because you don’t cut off when you have to.

      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

      20. Leave Buffer Time In-Between

      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

      More Time Management Techniques

      Featured photo credit: Unsplash via unsplash.com

      Read Next