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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.

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Step 2: Change Your Position

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    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.

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    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.

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      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.

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      Featured photo credit: Dailyviralupdates.com via dailyviralupdates.com

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      Jay Hill

      Jay writes about communication and happiness on Lifehack.

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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