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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

      Freelance Writer

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      Last Updated on March 13, 2019

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      Have you gotten into a rut before? Or are you in a rut right now?

      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

      1. Work on the small tasks.

      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

      2. Take a break from your work desk.

      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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      3. Upgrade yourself

      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

      4. Talk to a friend.

      Talk to someone and get your mind off work for a while.

      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

      5. Forget about trying to be perfect.

      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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      6. Paint a vision to work towards.

      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

      7. Read a book (or blog).

      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

      Check out the best selling books; those are generally packed with great wisdom.

      8. Have a quick nap.

      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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      9. Remember why you are doing this.

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

      10. Find some competition.

      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

      11. Go exercise.

      Since you are not making headway at work, might as well spend the time shaping yourself up.

      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

      12. Take a good break.

      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

      More Resources About Getting out of a Rut

      Featured photo credit: Joshua Earle via unsplash.com

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