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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 September 20, 2018

      How to Stay Calm and Cool When You Are Extremely Stressful

      How to Stay Calm and Cool When You Are Extremely Stressful

      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

      1. Breathe

      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

      • Take five deep breaths in and out (your belly should come forward with each inhale).
      • Imagine all that stress leaving your body with each exhale.
      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

      Feel free to repeat the above steps every few hours at work or home if you need to.

      2. Loosen up

      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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      3. Chew slowly

      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

      4. Let go

      Cliche as it sounds, it’s very effective.

      The thing that seems like the end of the world right now?

      It’s not. Promise.

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      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

      Letting go isn’t easy, so here’s a guide to help you:

      21 Things To Do When You Find It Hard To Let Go

      5. Enjoy the journey

      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

      6. Look at the big picture

      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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      Will this matter to me…

      • Next week?
      • Next month?
      • Next year?
      • In 10 years?

      Hint: No, it won’t.

      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

      Stop agonizing over things you can’t control because you’re only hurting yourself.

      7. Stop demanding perfection of yourself

      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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      8. Practice patience every day

      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

      • The next time you go to the grocery store, get in the longest line.
      • Instead of going through the drive-thru at your bank, go inside.
      • Take a long walk through a secluded park or trail.

      Final thoughts

      Staying calm in stressful situations is possible, all you need is some daily practice.

      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

      Featured photo credit: Brooke Cagle via unsplash.com

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