Constipation How to Stop:
to Overcome and Stop Constipation
Dr. Ben Kim
some people can overcome constipation by eating large quantities of vegetables
every day, simply eating more fiber is not a guaranteed solution for every person
who suffers with chronic constipation.
follows are several action steps that I have found to be helpful for most chronic
cases of constipation:
Adequate Intake Of Healthy Fats. All 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 fat-soluble vitamin
A, which is critical to building and maintaining a healthy digestive tract lining,
which indirectly, is another key to promoting optimal bowel function.
healthy foods that are naturally rich in healthy fats include avocados, coconuts,
olives, organic eggs, oily fish like salmon and mackerel, nuts, and seeds.
Adequate Water Intake, Mainly Through Water-Rich Foods. If 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 stools 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, excellent choices being raw
vegetables, steamed vegetables, and fresh fruits.
Physically Active. Being physically active is the most powerful way to keep
your nervous system alert and healthy. And a healthy nervous system is essential
to regulating healthy bowel movements.
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 movements.
Your Knees When You Have a Bowel Movement. Your 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.
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
Substantial Meals. When 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's harder for
your digestive tract to create well formed stools.
another way, it's better to sit down two or three times a day and enjoy substantial
meals than it is to graze on smaller meals all day.
Specific Substances That Can Cause Constipation. Synthetic nutritional supplements
and opioids (pain-relieving medication) are the two most commonly used substances
that contribute to constipation.
Plenty Of Plant Foods. Fresh 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 pass.
Chronic Emotional Stressors. Through 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 relaxation
and/or meditation sessions to help promote a sense of emotional balance.
Ignore The Urge To Have a Bowel Movement. When 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 alert and efficient.
is it important to overcome and prevent constipation? Because the health of your
entire body depends in large part on a clean and well functioning digestive passageway.
If your digestive passageway is blocked up and dysfunctional, you increase your
risk of developing a wide variety of health challenges, including but not limited
to the following:
- enlarged veins in the rectal region
Fissures - cuts in and around the anal sphincter that can be extremely painful
and difficult to heal
- inflamed pockets of weakened lining throughout the colon that can cause significant
Toxicosis - production of toxins from microbial action on undigested food and
waste materials that remain in the digestive tract for longer than is normal
consider sharing this article with others who are not aware of how harmful chronic
constipation is to overall health.
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