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First and foremost for relieving constipation is to include enough fiber in your diet each day and drink plenty of water. There is no other substitute for these two remedies. Fiber is a bulking agent found naturally in fruits, vegetables, nuts, and grains (the Original Diet) that your body needs to feel satiated and to aid digestion. Taken in generous portions through a variety of these delectable foods, you could ensure your body gets plenty of fiber. The larger the amount of fiber in your diet, the larger and softer your stools will be. If you are not eating the proper foods to get adequate fiber and nutrition, there are temporary dietary aids to help you obtain the nourishment your body needs. Choose your supplements wisely, however.
After allowing your body at least two to three hours to digest all the good nutrients and fiber obtained from the foods above, drink plenty of water to help your body to flush out all harmful waste produced by your body and taken in from the environment. Ideally, you should drink half your body weight in ounces. For example, if you weigh 150 lbs., you should drink about 75 ounces of water a day. Divide that number by 8 ounces (1 cup) and that will equate to 9 to 10 glasses of water a day.
Start exercising regularly outdoors to get plenty of fresh air. The best exercise is walking. It effectively gets your heart rate up, regulates your body temperature, is less strenuous than other forms of exercise, can be started at any age and at any level, and provides tremendous benefits, including weight loss, improved digestion, increased energy and stamina, decreasing disease potential, and not to mention improves your natural physique.
Upon arising each morning and before you get out of bed, sip a cup of water at room temperature that you have placed next to your bed the night before. (Make sure you cover the cup with a saucer or other to keep dirt and dust from accumulating in it). Warm water helps move your bowels, not to mention the bacteria from your mouth will help start a bowel movement. (Be sure to brush your teeth the night before to remove food particles and bad germs before you try this method). Following this regime each morning will help regulate your morning bowel movement and help you start your day off right.
After breakfast and after your other meals, take a walk outdoors to help your body to digest more effectively. Breathe deeply as you walk. You may walk as little or as long as you like. Enjoy the outdoor scenery and try not to think about your problems or other negative thoughts. Develop a grateful heart by thinking of those things that bring you joy and that you are thankful for.
Eat smaller amounts of food at each meal. Take your hands and make a bowl in front of you by cupping your hands together as if you are receiving something. This is the capacity of your stomach and all your food portions should be within this limit. Anything excess of this will go undigested. Makes sense why digestive disorders are so rampant, doesn’t it? Not only do we make poor dietary choices, but we tend to overeat!
Here’s another secret to better digestion: take your time to chew your food thoroughly. Of course we know that thorough mastication stimulates salivation, which is the beginning of the digestive process, but this process also causes you to slow down the consumption size and rate. I have found through personal experience that it is not only what or how much you eat, but also the time it takes to eat it in that satisfies hunger. It will normally take about twenty minutes before your brain signals your body that it is full and to stop eating at that point. Now the amount of food and how quickly you eat in that time frame is detrimental to your health. (Fast foods ring a bell)?
Avoid snacking in between meals. After your meal, allow your body up to three hours before drinking water. And never drink anything with any of your meals. Doing so will cause your body to digest the liquid first and exhaust its energies before completing digestion of your meal. This is one reason why drinking water or juices or sodas with your meals will cause you to feel fuller faster. But this is one habit that causes your body to accumulate waste matter in your intestines that will eventually putrefy and further contribute to constipation and other digestive disorders. So, once again, avoid snacking between meals and drinking with meals.
For quick relief, however, drink a large glass of fresh water every 30 minutes until you have a bowel movement. Water is a natural laxative and will bring immediate results.
So, to relieve constipation naturally and effectively, choose your foods from the safe foods list (fruits, vegetables, nuts and grains), take your time to enjoy your meal, drink plenty of water, do not snack between meals, and get plenty of outdoor exercise . Try these recommendations above and I am sure your constipation problems will greatly improve, if not disappear all together.
Getzie Lamar is a Natural Health Consultant. If you're serious about improving your digestive health, visit her website at http://www.thenaturalcleanse.com.
Note: The information contained in this or other related articles by Getzie R. Lamar are not intended to diagnose, treat, cure, or prevent any disease or illness, but are provided for informational purposes only. Please consult your physician before making any subsequent lifestyle changes.
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