Connect with us ! Google+ LinkedIn Pinterest YouTube

The Great Escape: Healthy Elimination Makes Healthy Bodies! Part 3

Share on Facebook15Tweet about this on TwitterShare on LinkedIn0Share on Google+0Pin on Pinterest0Email this to someone

Ok, I get it- but HOW can I keep myself regular?

The best way to ensure regular healthy bowel movements is to support every stage of digestion. From the types of food you put in your mouth, to how you are positioned during defection, it is important to be mindful.

1. Diet: Start with what you put in your mouth. Make sure the foods you eat are nutrient rich and have fibre to push woman eating pumpkin soup in kitcheneverything along. Fibre drags all the residual fecal matter out of the colon, cleaning it like a cleaning solution works on clogged pipes in your home.

Soluble fibre: It attracts water and hydrates the lining of the gut, while still increasing transit time through the GI tract. Soluble fibre lowers risk factors for heart disease by removing excess cholesterol. It is found in kiwis, beans, lentils, oat bran, and psyllium husk.

• Insoluble fibre also speeds up intestinal transit time. These fibres, which are found in whole grains and wheat bran, are good for bulking stool. When you increase insoluble fibre it is also important to increase your level of hydration.

• Adequate hydration helps to keep the gut lining lubricated, as well as the stool itself, allowing it to slide on out.

• Avoid foods that increase inflammation in your gut. This includes anything that makes you feel bloated, flatulent, or causes pain after eating. Ignoring food sensitivities can lead to chronic inflammation in the gut as well as malabsorption. Avoiding inflammatory foods will strengthen your immune system thus allowing it to respond appropriately to bacteria and viruses that cause diarrhea.

2. Supplementation: You can ensure proper absorption by maintaining a healthy gut microflora. While probiotic use is on the rise, prophylactic treatment can be done by supplementing with prebiotics. Prebiotics provide the good bacteria in your gut with fuel. Enter xylo-oligosacharide (XOS). XOS addresses two problems at once. It bulks up the stool while feeding the bacteria that help us digest and absorbs nutrients.

3. Lifestyle: Digestion is stimulated by the parasympathetic nervous system, also known as the “rest and digest” system. Stress hormones, such as cortisol, are involved in the sympathetic nervous system and suppress digestion. So, when we are in a relaxed state we can digest, sounds simple right? But when chronic stress is rampant, and when meals, and bathroom breaks, are rushed through with Olympic speed, we aren’t giving our bodies enough time, or providing the right stimulation, for proper excretion.

• Exercise increases blood flow to the gut as well as builds muscle tone. Exercise also revs up your metabolism so post workout bowel movements will be plentiful. Physical activity is also a great stress management tool and, as mentioned earlier, stress suppresses bowel function.

• Often individuals benefit from developing healthy bathroom rituals. Give yourself enough time to have a bowel movement, make it a stress-free experience. You can also try assuming the squatting position. This method of practice is widely used in Asia and studies have shown it improves bowel motility. If you aren’t ready to give up your upright toilet just yet you can invest in a stool that elevates your feet while on the throne.

Since some conditions such as Irritable Bowel Syndrome (IBS), and Crohn’s disease have erratic bowel function, alternating between constipation and diarrhea, it can be helpful to keep track of bowel movements. Phone apps such as PoopMD can help you see how regular you are while also letting you take reference images if you should feel so inclined.

But enough about us, what do you do to keep yourself regular? Still have questions? Let me know in the comments below!

Missed Part 1 & 2 of our Healthy Elimination series? Follow the links here and here.

You may also be interested in:

“8 Simple Steps to Improve your Irritable Bowel Syndrome”

Image by ©2014 Alliance via DollarPhotoClub

Leave a Reply

Your email address will not be published. Required fields are marked *

Retype the CAPTCHA code from the image
Change the CAPTCHA codeSpeak the CAPTCHA code
 

Protected with IP Blacklist CloudIP Blacklist Cloud

JOIN US NOW
Purus sed vel ultricies, lorem rhoncus. Augue hac, adipiscing risus, sed ac? Pid nunc dignissim, non, ac parturient sociis enim.
Your Information will never be shared with any third party.
SUBSCRIBE TO NEWSLETTER
All rights reserved © Company Name, 2014
Dolor aliquet augue augue sit magnis, magna aenean aenean et! Et tempor, facilisis cursus turpis tempor odio, cursus montes ac turpis. Ultrices! Massa integer augue ridiculus adipiscing, massa cras pid. Turpis placerat scelerisque, vut odio mus non, mattis porttitor, nunc odio, turpis tortor sit? Pid amet, sed facilisis.
  • Goblinus globalus fantumo tandempo
  • Scelerisque cursus dignissim donus
  • Montes vutario lacus quis arcupolisio
  • Leftomato denitro oculus tepircos den
  • Spiratio dodenus christmas popupius
  • Afrenius globalus spiritum tandempo
  • Fitatos vutario lacus quis arcup delis
Here's $3 Off
Apply $3 off at checkout to any AOR product purchase. Just send your name and email and we'll email you your coupon.
Your Information will never be shared with any third party.
JOIN US NOW
Stay ahead of the curve with the latest AOR news, industry trends, and new product launches.
Your Information will never be shared with any third party.
Do you want massive traffic?
Dignissim enim porta aliquam nisi pellentesque. Pulvinar rhoncus magnis turpis sit odio pid pulvinar mattis integer aliquam!
  • Goblinus globalus fantumo tubus dia montes
  • Scelerisque cursus dignissim lopatico vutario
  • Montes vutario lacus quis preambul den lacus
  • Leftomato denitro oculus softam lorum quis
  • Spiratio dodenus christmas gulleria tix digit
  • Dualo fitemus lacus quis preambul pat turtulis
* we never share your e-mail with third parties.
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
COMPANY UPDATES
INDUSTRY TRENDS
PRODUCT LAUNCHES
Nutrition Education
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
Science-based facts from our team of top medical experts delivered right to your inbox!
Health Basics
Fitness Advice
JOIGNEZ-NOUS AUJOURD'HUI
Les dernières nouvelles:
AOR s’engage à protéger la confidentialité de vos données. Elles ne seront pas partagées avec des tiers. Vous pouvez vous désabonner à tout moment
MISE À JOUR
TENDANCES DE L'INDUSTRIE
LANCEMENTS DE PRODUITS
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
SPECIAL RETAILER OFFERS
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
MONTHLY PRICE LIST
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
PRODUCT LAUNCHES