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How Do We Get over Constipation When We Say No More Pills?

How Do We Get over Constipation When We Say No More Pills?

Nobody likes to talk about constipation, but it’s actually a huge issue, affecting over 42 million people in the US, according to research. [1]

If this is such a big issue, what’s causing it?

Well, there are some common eating habits which contribute towards poor digestive health, and we’ve listed them below.

Any of these ring a bell?

Not eating enough fibre

Fibre is material that your body can’t digest, and getting enough of it helps prevent constipation, by providing material for a stool to form around. Fibre is found in plant foods like fruits, vegetables, grains and legumes. You can also take fibre supplements, although incorporating fibre into your diet naturally is normally a better option.

A sudden change in eating habits

Do you regularly experiment with new diets, or dramatically change your what you eat on a daily basis?

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A sudden change in eating habits can contribute to digestive problems as your body struggles to adjust. Avoid this by making any diet changes slowly and gradually, instead of making a big change all at once. This is true even if you’re switching to a healthier diet – even changing to a high-protein or high-fibre diet can cause problems if it happens too fast. [2]

Not drinking enough water

When did you last drink a glass of water?

Are you thirsty right now?

It’s easy to become dehydrated without realising, and this can contribute towards digestive problems. Drinking plenty of fluids ensures that stools stay soft, reducing the risk of constipation.

Try setting an alarm on your phone to remind you to drink water throughout the day, or keep a large water bottle handy at all times.

Being underweight or overweight

If you’re not at a healthy weight, that could be contributing to your digestive problems. Weight problems also indicate that there may be a problem with your diet. Seeing a dietician to discuss the issues you’re having and come up with a personalised diet plan is a good idea.

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Fibre is a help to relieve constipation

The most important thing to look for is fibre.

There are two types of fibre, soluble and insoluble, and it’s important to get a good balance of both.

Insoluble fibre makes your stool bulkier, which helps it to pass through your system. Soluble fibre attracts water, which makes stools softer and easier to pass.

It’s really important to introduce fibre to your diet gradually, and drink plenty of fluids at all times. If you don’t do this, you could risk making the problem even worse.

Foods that you should eat to avoid constipation

Ready to change your diet and improve your digestion?

Have you ever tried any of these foods that help you poop? Try adding them – you’ll be surprised by how much better you feel.

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Strawberries

Strawberries have edible seeds, which makes them high in fibre and great for digestion. They’re also really tasty, and easy to add to a dessert or enjoy as a sweet snack.

Black beans

Black beans contain plenty of soluble fibre, which makes them a great choice if you need more fibre but aren’t keen on eating loads of fruit and veg. Add black beans to a chilli, or use them to make delicious meat-free tacos.

Prunes

Has your gran ever recommended these to you?

She knows what she’s talking about.

Prunes are high in fibre, and also contain sorbitol, a natural laxative. You can eat prunes whole, add to a smoothie, or drink prune juice. This food is often recommended by doctors – a good indication that it works.

Broccoli

Broccoli includes lots of insoluble fibre, which is essential for healthy digestion. Add it to soups and stews, or steam as an easy side dish. Try to incorporate plenty of vegetables in every meal to keep things running smoothly.

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High-fibre cereal

Next time you go down the cereal aisle, look out for boxes that say ‘high in fibre’ – usually bran flakes or muesli. These cereals are a great way to kickstart your digestive system and set you up for the day.

Oatmeal

Oats contain soluble fibre that will help your digestion, and they also make a super-filling breakfast. Try adding fruit for an extra boost of fibre in the morning.

Constipation is a huge problem for many people, but it doesn’t have to be.

A few simple changes your diet can make a massive change to your digestive health – try it today.

Reference

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Eloise Best

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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