|Hey everyone, here I give you my top 5 tips for constipation.
Firstly, constipation is a common digestive issue that can refer to IBS and can cause discomfort and disrupt daily life. Fortunately, there are several natural remedies and lifestyle changes that can alleviate constipation and promote regular bowel movements. In this blog post, I will discuss five effective steps you can take to help relieve constipation.
Step 1: Start Your Day with Lemon Water
Drinking lemon water on the empty stomach in the morning can be a refreshing and effective way to kickstart your digestion. Lemons are a rich source of vitamin C and contain natural compounds that stimulate the digestive system. Lemon water can help hydrate your body, improve immune system, stimulate bowel movements, help regulate the production of digestive juices and improve overall digestion. Squeeze the juice of half a lemon into a glass of warm water and drink it on an empty stomach. PS. If you can not tolerate lemons, use limes. If you can not tolerate that either, just use warm water.
Step 2: Incorporate a Daily Salad into Your Diet
Eating a salad every day is an excellent way to increase your fiber intake and promote regular bowel movements. Include a variety of fresh vegetables in your salad, such as leafy greens, carrots, cucumbers, and tomatoes. These vegetables are high in fiber, which adds bulk to your stool and helps it move through the digestive tract more easily. Additionally, the water content in vegetables helps soften the stool, making it easier to pass. PS. If you are not too keen on a salad during the winter time, just add a generous handful of green leafy vegetables into your smoothie 😉
Step 3: Drink Raw Beetroot Juice
Raw beetroot juice has numerous health benefits, including its potential to relieve constipation. Beetroots are rich in fiber and contain natural laxative properties. Drinking a small glass of raw beetroot juice daily can help stimulate the digestive system and promote regular bowel movements. However, it’s important to note that beetroot juice can turn your urine and stool reddish, so don’t be alarmed. PS. Start with small dose, perhaps like 50 ml and build your way. up to 150 ml if needed.
Step 4: Get Moving with Exercise
Regular exercise is not only beneficial for overall health but can also help relieve constipation. Physical activity stimulates the muscles in your intestines, increases the circulation, improves lymphatic flow and promotes bowel movements. Engage in any activity you like and enjoy it (the FUN factor is important!). Aim for at least 30 minutes of moderate exercise most days of the week to help regulate your bowel movements.
Step 5: Investigate Food Compatibility Issues
Certain food intolerances or sensitivities can contribute to constipation. It’s essential to pay attention to how your body reacts to different foods. Keep a food diary and track any patterns between your diet and constipation symptoms. Common culprits include dairy products, gluten, processed foods, and foods low in fiber. Consider consulting with me if you feel a bit confused in that sense and would like more clarity. I specialise in food compatibility testings and have seen how people get great results with this test after they have adjusted their diets.
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