By Be Well Health Coach Katrine van Wyk
Though we might not like to admit it out loud, many of us have experienced that uncomfortable bloated feeling when you just can’t go. The dreaded constipation. You’re sluggish, your jeans feel too tight and you’re straining when you do try to go. It doesn’t have to be that way. Here are 5 tips to help get you back on track.
Add More Magnesium to Your Daily Routine
It’s estimated that as many as 80% of us are magnesium deficient and don’t even know it. This mineral is a potent relaxant and has a calming effect on the body–just what you need when things in your digestive track start to get a bit tense. It’s also quite helpful for people who have difficulty sleeping. Natural sources of magnesium include pumpkin seeds, dark leafy greens and black beans, but if you need an extra boost, some supplementation might be necessary
Try Adding Triphala to your Diet
This Ayurvedic herbal supplement is made from the fruits of three different trees and together they have a gentle cleansing and detoxifying effect on the body, but without causing any irritation in the colon. This is not like other laxatives that can be depleting and cause cramping–instead it has strengthening and gentle properties for a much better experience. Well worth a try to aid with regularity.
Get More Exercise
Many of us have jobs that require us to sit in front of the computer for many hours a day. We know this sedentary lifestyle is not healthy, but did you know it can also be the culprit of your constipation?
Make a point to get up and move every hour and take a 10-minute walk at lunchtime. Try to schedule in some exercise every day, whether it’s a Zumba class, a fast-paced walk or yoga, do something you like. Also, as a digestion aid, try adding in some yoga poses that include twisting, which will help get things in your gut moving along. Need some motivation to get moving? Read here .
Cut Back on “The Whites”
This is really a tip that applies to everyone at all times, but specifically if you’re experiencing any digestive upset it’s time to cut back drastically on your intake of white flour, dairy, and sugar.
White flour and gluten work almost like glue in the body and can certainly clog things up (did you know they used to make glue from water and white flour back in the day?) Dairy is linked to a lot of digestive issues and can cause inflammation in the intestines. Sugar feeds the bad bacteria in the gut that can cause all kinds of extra problems. Cutting out these foods will allow your body to work at its full potential.
Add in Fiber
Fiber promotes regularity and is an essential part of a healthy diet. You find fiber in:
- All fruits and vegetables
- Leafy greens
- Whole grains
Since fiber is essential to keeping your digestive track regular, try to up your intake of these foods, and add some chia seeds to your morning shake. If that’s not enough, you can also try a fiber powder supplement that you can drink on its own or add to your shakes.
Though it’s embarrassing to talk about, digestive track regularity is an important part of feeling your best throughout the day. Check out the Be Well store for digestive health supplements that can help you keep constipation at bay.