Over 63 million Americans have sluggish bowels, and digestive issues.
Are you one of them?
No one wants to talk about constipation. But it’s a chronic problem that undermines the health of many of us. Constipation can threaten our energy, digestion and detoxification. It can fuel inflammation and create the breeding grounds for chronic disease. And because of that, it’s time to throw open the bathroom door and shed some much-needed light on the condition.
Chronic constipation is both a symptom and a triggering health offender in its own right, and for that reason is not something we can afford to ignore.
We regularly address gut health and bowel habits with our 1:1 clients and believe us going “once or twice a week,” is not regular. Having healthy digestion and eliminating waste every day (ideally twice a day) is critical to your overall health. Your liver flushes out toxins and dumps them into your intestines. If your digestive system isn’t working optimally, then these toxins and waste get reabsorbed into your body. So, it makes sense that constipation is linked to many diseases including cancer and even Parkinson’s disease.
Then there are the practical problems like:
-Cramping and bloating
-Lack of appetite
-Weakened immune system
To put it mildly, being chronically constipated feels like crap
So why are we struggling?
Let’s make it as simple as possible.
Living in a toxic environment, dealing with unprecedented levels of stress, (emotional, physical, and biochemical), creates all sorts of disease in the body.
But the FIRST most important area to address is our diet! While things like chronic stress and antibiotic overuse affect your gut, a diet rich in processed foods and sugar wreaks havoc on digestion and promotes constipation.
Incorporating a few simple tips will get things moving!
- Eat whole foods: real foods in their unprocessed forms.
- You need fiber: you can get fiber from plants, and other sources like ground flax seed.
- Avoid foods that cause constipation: dairy is a top offender, gluten is a close second.
- Eat high quality fats: things like wild fatty fish, olive oil, and avocados.
- Consider supplementing with magnesium, vitamin C, and a probiotic: discuss this with your nutrition coach first.
- Exercise: move your body; and your bowels will move too.
- Hydration is critical: aim to get 50% of your body weight in ounces of water, daily.
If you continue to struggle even after implementing the above hacks, reach out to us!
Oftentimes people are unaware of the fact that they may be struggling with these things, because they don’t know how good they CAN ACTUALLY FEEL! We at Move Fully Nourished want to educate you about your body, and empower you to take action so you can flourish in a sustainable way.
Your Online Dietitian Coach, Ashley Anderson MS, RDN, LDN, CPT, PN1
Your Online Dietitian Coach, Rachel Brown, RD, IBCLC, CDECS, MBA