Constipation

Constipation

Over the last several years my clients have asked me how can I get rid of my stomach? I would here them saying, "I tried sit-ups, running hills and even increased my fiber intake." I politely say how many bowel movements you are having a day. Some will say 2 to 3 times per week. This usually means that you are constipated. 

Constipation generally means that you have five or fewer bowel movements a week. But it can also mean straining to have bowel movements or passing stools that are small, hard, and dry. Have you ever felt bloated and uncomfortable, but unable to have a bowel movement? If so, you were probably constipated. This seemingly minor condition can eventually lead to more serious, painful ailments like hemorrhoids. The good news is that constipation usually is easy to treat and even easier to prevent — as long as you know its causes.

Causes of Constipation: Lifestyle and Diet

Poor diet and an inactive lifestyle are the most common causes of constipation. A lack of exercise and eating too much junk food can wreak havoc on your digestive health. Here are some diet-related factors that can leave you feeling constipated:

1. Dairy products

2. Foods high in fat and sugar

3. Lack of high-fiber foods (like fruits, vegetables, and whole grains)

4. Lack of water and other fluids

5. Alcohol or caffeine

When you feel like you need to defecate, it's important to use the bathroom immediately. Putting it off for a more convenient time (like when you get home, I hate public restrooms for example) can lead to constipation. I realize that most public restrooms are not clean but find ones that are.

It’s always best to prevent health problems before they start, so consider using that same frame of mind when dealing with constipation — preventing this digestive ailment rather than focusing on ways to treat it. There are some pretty simple ways to prevent constipation, and if you keep up with it, they'll become part of an overall healthy lifestyle that not only keeps you regular, but feeling great, too.

Preventing Constipation: Change Your Diet

Changing your diet is one of the best ways to keep you regular and prevent constipation. Getting plenty of fiber in your diet — at least 20 to 35 grams per day — is one of the best tips you can follow to prevent constipation.

Try making these dietary changes to stay regular and avoid feeling constipated:

Skip dairy products and processed foods, Eat more beans, especially black and kidney beans, Choose whole-wheat and whole-grain breads, cereals, and oatmeal, Eat more fruits and vegetables

Both dried and fresh fruits are a good source of fiber. Specific fruits and veggies that are especially high in fiber include prunes, figs, plums, oranges, tangerines, pears, apples, peaches, raspberries, leafy vegetables like spinach, mustard greens, cabbage, cauliflower, Brussels sprouts, broccoli, zucchini, and squash.

Drink plenty of water and or juice. (Stay Hydrated)

As you increase the fiber in your diet, excessive gas is normal in the beginning (you should experience less gas as your body adjusts). Talk to your doctor if this problem doesn't eventually resolve on it own.

Exercise on a regular basis because it is important for your digestive health. Your bowels get trained just like your muscles.

The types of exercises to do are as follows: Swimming, running, jump rope, yoga, Tai Chi, and walking. Remember if you desire to lose your abs you have to eat in and out foods listed above and exercise.