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You May Not Know These 8 Foods Are Causing Constipation

You May Not Know These 8 Foods Are Causing Constipation

Constipation.

Not a topic that many would like to talk about, despite the fact that approximately 15 percent of Americans experience it.

Constipation is defined by having fewer than three bowel movements per week or painful and difficult bathroom breaks. Diet plays a significant role in constipation, so knowing which foods are more likely to cause this problem and which can limit your risk can provide you with some relief.

1. Dairy

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    A diet high in cheese and other low-fiber/high-fat foods such as eggs, cheese, and meat can impact digestion. Cutting down on the intake of dairy and mixing in salads and other foods with high fiber, can help ease constipation. Dairy can lead to constipation due to the to the high-fat and low-fiber content.

    2. Chips

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      Snacks like potato chips are constipating also due to the low fiber content. Chips, like dairy, are high-fat foods that delay digestion, leading to a full-stomach feeling that mirrors constipation.

      2. Red Meat

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        Though red meat by itself isn’t a specific cause of constipation, the problem is that red meat takes the place of fiber-rich options in our diet when it’s consumed regularly. “Several servings of red meat per week may lead to a backed-up feeling,” Dr. Spielmann says. Instead of adding more foods that cause constipation to your meal, make sure that your steak comes with plenty of fiber-rich foods, like a baked potato (eat the skin) and a large salad for constipation relief.

        3. Bananas

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          Not all bananas are created equal. Depending on the type, bananas can be nutritional or constipating. Unripened, green bananas are constipating while ripe bananas are high in soluble fiber that aid with bowel movement and cleansing. For relief, pick bananas that are ripe.

          4. Cookies

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            Cookies are defined as refined carbohydrates, like pastries, cakes, and many crackers. With this, they are low in fiber and high in fat. It is best to reduce your intake refined carbohydrates in favor of higher-fiber dessert or snack choices, such as fresh fruit.

            5. Frozen Dinners

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              Frozen dinners are very convenient. They can save time in preparing meals, and can be prepared with limited culinary skills. These dinners are almost always low in fiber and often high in fat. Also due to preservation practices for the food, they are usually high in sodium. High sodium content concentrates the water in our bodies, keeping it from pushing waste through the body. Keep these constipating foods to a minimum.

              6. Chocolate

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                Moderate chocolate intake has been shown to be healthy, loaded with antioxidants, and can increase our mood. Although, large amounts of chocolate can slow the digestion process. It is thought to slow down muscle contractions and bowel movements.

                In one study, researchers in Germany asked people who had constipation to name the foods they thought caused it. Large amounts of chocolate was mentioned most frequently.

                7. Bread

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                  Breads made from wheat or rye are rich in fructans. At times the body does not effectively digest and absorb fructan-containing foods and as a result, bacteria in your colon ferment the fructans, start creating gas. Extra water and gas present in your intestines can cause abdominal discomfort, pain, cramping and changes in the regularity or consistency of your bowel movements. Gluten is also a protein found in breads containing wheat flour, rye flour and barley flour. Foods made from gluten-containing grains can be especially problematic for people with celiac disease, which affects 3 million Americans, or gluten intolerance, which affects 18 million Americans, according to the University of Maryland Medical Center.

                  Avoiding Constipation

                  Make sure to get 25 to 35 grams of fiber a day. This is the ideal amount for your intestine to regulate the bowel movement. Also, drink lots of water to help the digestion process. Make sure to consume 64 ounces of water on a daily basis to help prevent constipation.

                  These statements are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before initiating or modifying your exercise and diet plan.

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                  Last Updated on August 20, 2018

                  35 Anniversary Ideas to Bring You Closer Together

                  35 Anniversary Ideas to Bring You Closer Together

                  Every mature relationship has had a less-than-memorable anniversary. Maybe one of you forgot, or both of you got busy with work, kids, family issues, or something else. Whatever happened, the day came and went without fanfare. And neither of you seemed to notice or much care.

                  But for the health of any relationship, it’s important to make important days feel special. Anniversaries offer the wonderful opportunity to relive beautiful memories, practice gratefulness for your partner, and to show your love and strengthen your bond. Make this year’s anniversary with your significant other something special  — one that will bring you closer together.

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                  The best way to create a memorable anniversary is to do something new and different together as a couple. Stretch yourselves a bit.

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                  While boredom can silently kill a relationship, new experiences reinforce the shared bond you already have and create strong new memories. Just think back to the most significant memories you have right now with your spouse and imagine what new ones you can create!

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                  While you enjoy your chosen anniversary activity, be sure to keep a positive attitude and make your partner happy too on that day. Leave all arguments and day to day detail behind. Just celebrate your relationship. Whether you’re going to spend the day together at home, getting away, or having a wild and crazy new experience together, you can have your best anniversary yet!

                  If You’re Staying In

                  1. Spend an evening with no technology, just the two of you and maybe a board game. It’s hard to keep ourselves away from our computers and smartphones long enough to have a meaningful conversation. Make a rule not to use your tech and you’ll rekindle your relationship!
                  2. Make wine or beer together. If you enjoy drinking together, this is a fun activity to try together. Just remember to buy the necessary equipment ahead of time.
                  3. Learn something new about each other. With an open mind, try asking some of the New York Times’ 36 questions that lead to love. They’ll help spark intimacy and will lead to some really honest moments.
                  4. Have a lazy day. Breakfasts in bed, spend all day in bed talking and napping. Follow breakfast with champagne and dessert! If you feel like getting more active, cook together or play some games. Here’re some simple breakfast ideas for you.
                    • Learn to dance at home. This is best for those active couples who work out together and also enjoy learning something new together. Just go on Youtube to find any music with dance tutorials and learn together.
                    • Visit model homes or open houses and plan your dream home.
                    • Have a special dessert – champagne and chocolate covered strawberries. Having an unusual treat makes a day feel extra special. If you want to make the dessert really special, try these tasty dessert recipes.
                    • Create a playlist of your favorite songs as a couple. Choose songs that tell your story, and songs that you bonded over throughout your relationships. Here’re some love songs ideas for your inspirations.
                      • Write your love story. Write it together or ave each of you write your own and then bring them together in an interesting, both sides of the story format.
                      • Get a fondue pot. Fondue is a fun way to enjoy melted cheeses (for savory items) and melted chocolate (for sweeter treats).
                      • Decorate! Turn your home into a dressed-up french cottage, a sophisticated restaurant, or simply with flowers. The different ambience will immediately change the feel of your home and make it feel like a staycation.
                        • Talk about the future together. It might sound simple and everyday, but imagining how you want to spend your retirement together, or planning future trips can be exciting and romantic.

                        If You Want to Get Away

                        1. Take a day trip together to your favorite spot. If you live in a city, it can be incredibly refreshing to get away for an afternoon and drink in the outdoors.
                        2. Go on a scenic drive and stop at a wine and cheese bar. Or, if you’re lucky enough to have lots of options where you live, try a brewpub. There are tons of small craft breweries with fantastic food options too.
                        3. Go camping. Relatively affordable and, if the weather’s right, beautiful and romantic.
                          • Take an overnight backpacking trip. For the more adventurous couples, backpacking is an even more intense way to challenge yourself physically while becoming one with nature.
                          • Take a wine tasting tour. If you live on the West Coast or in the Northeast, take a drive to the nearest winery. Many offer relatively inexpensive tastings and deals if you purchase a certain amount.
                          • Take a scenic train trip. Taking the train means less stress traveling: nobody has to drive, you don’t have to stop for breaks every few hours, and you can sleep if you need to!
                          • Save up for a destination vacation. What better time than your anniversary to enjoy the beach at a beautiful resort?
                          • Explore a new city. Whether you’re on a budget or have a lot saved up, you can have a great time just exploring an unfamiliar town.
                          • Rent a cabin for a weekend away, in the woods or next to a lake or ocean. If you like the outdoors but can only take so much nature, try glamping.
                            • Go on a retreat. Yoga retreats, meditation retreats, beautiful natural surroundings … they’re all the rage. Search for centeredness and calm with your partner.
                            • Spend a day at a food festival. Many cities have fun and affordable food festivals, occasionally based on a theme. Check out your town’s (or a nearby city) calendar for inspiration!

                            New & Exciting Experiences

                            1. Go spelunking. Dark, damp, and utterly exciting!
                            2. Go on a hot air balloon ride. Because the basket is relatively small, this can be a romantic and deeply personal – and yet thrilling –
                              experience.
                              • Try sky diving. If you and you S.O. are real thrill-seekers, sky diving can really push you to the edge!
                              • Explore the underwater world by snorkeling or scuba diving. This may take you far away from where you normally live and work, which is an added bonus.
                              • Experience white water rafting.
                              • Drive or hike to the highest spot nearby for a new view of the world. America has tons of beautiful mountains where challenging hikes (or drives) can deliver breathtaking views.
                              • Take a craft or cooking class. Up your craft skills or food  making skills, and enjoy something new!
                                • Take a wine and painting class today. These classes are easily found these days and even a beginning painter can create a nice painting. Challenging but relaxing, fun, and you get to go home with some artwork!
                                • Learn to salsa dance. Dancing is a fantastic way to actively get closer and coordinate physically with one another.
                                  • Visit a nearby festival you’ve always wanted to go to. Have fun and let go with fellow audience-members!
                                  • Spend the day at an amusement park together. Laugh and carry on like teenagers.
                                  • Meet new people! At a restaurant, concert, or class, make it a point to meet new friends. Striking up conversation with someone you don’t know – but with whom you have shared interests – can be an adventurous and rewarding experience.

                                  Whether your budget is big or small, and whether you have a little or a ton of time together, focus on each other. There are tons of options, in terms of location, level of physical activity, and cost. You can make the day special in a way that’s right for you!

                                  Featured photo credit: Photo by Taylor L. Spurgeon on Unsplash via unsplash.com

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