Ensure Adequate Intake Of Healthy Fats.
of your cells, including those of your digestive tract and nervous
system, require a constant influx of undamaged fatty
acids and cholesterol
to remain fully functional. If you don't ensure adequate intake
of healthy fats, your nervous system and the smooth muscles that
surround your digestive passageway - both of which are responsible
for creating peristaltic waves throughout your digestive tract
- may deteriorate in function.
intake of healthy fats is necessary for optimal absorption of
A, which is critical to building and maintaining a healthy
digestive tract lining - another key to promoting optimal bowel
Ensure Adequate Water Intake, Mainly Through Water-Rich Foods.
reasonably healthy, your stools should contain just a few basic
elements: fiber in the foods that you eat, microorganisms, digestive
juices, and water. As these elements travel together through your
large colon, water is reabsorbed into your blood, which allows
the other elements to come together to form fecal matter by the
time they reach your rectal pouch.
you do not ensure adequate water intake, by the time that waste
materials reach your rectal pouch, it is likely that there won't
be enough moisture available to create soft stools that can exit
your body in comfortable fashion.
does not mean that it is in your best interest to drink water
all day long. Doing so can actually cause more harm than good,
especially to your kidneys.
The best action step is to eat plenty of water-rich foods, the
best ones being raw vegetables, steamed vegetables, and fresh
Be Physically Active.
physically active is the most powerful way to keep your nervous
system alert and healthy. Through the action of a pair of cranial
nerves called your vagus nerves, your central nervous system works
together with the nervous system that is built into your digestive
passageway (your enteric nervous system) to promote healthy bowel
Raise Your Knees When You Have a Bowel Movement.
anatomical design is such that it is most natural to have a bowel
movement when you are squatting. Sitting or leaning forward while
on a toilet are positions that require more self-generated pressure
within your abdominal and pelvic cavities to produce a bowel movement.
practical and cost effective way to create a squatting posture
while you are on the toilet is to bring your feet up onto a foot
stool in front of you. If possible, lean forward slightly while
your feet are resting on the foot stool to simulate a true squatting
Eat Substantial Meals.
you eat substantial meals, the waste materials from each meal
can travel together through your digestive tract, which makes
it easier for the smooth muscles in your digestive tract to monitor
and propel each bolus of waste materials. If you eat small meals
throughout the day, it becomes harder for your digestive tract
to create well formed stools.
another way, it's better to sit down 2-3 times a day and enjoy
substantial meals than it is to graze all day.
Avoid Specific Substances That Can Cause Constipation.
nutritional supplements, and opioids (pain-relieving medication)
are the two most commonly used substances that contribute to constipation.
Eat Plenty Of Plant Foods.
plant foods provide a wide variety of nutrients that can nourish
the cells of your digestive tract. Just as importantly, water
and fiber that are naturally abundant in fresh plant foods can
contribute to the formation of stools that are comfortable to
Address Chronic Emotional Stressors.
the connection between your autonomic
nervous system and your enteric
nervous system, your emotions are strongly tied to the quality
of your bowel movements. If you follow all of the other steps
outlined in this article and continue to suffer with constipation,
consider daily sessions of meditation and/or prayer to address
your emotional stressors.
Don't Ignore The Urge To Have a Bowel Movement.
you have the urge to go, try not to put it off. Suppressing bowel
movements will only put unnecessary burden on your digestive tract
and nervous system. When both have worked hard to give you the
urge to go, reward their efforts by going as soon as possible.
Doing so will keep them efficient.