Good habits to know about
Constipation. Not a fun or exciting topic to discuss, but a necessary conversation to have when it comes to your overall health. According to the Canadian Society of Intestinal Research, chronic constipation affects 15-30% of Canadians, and is common in young children and older people, occurring more often in women than men.1 Healthy bowel movements are essential for a healthy body, but how do you know what’s healthy? Here are a few things to keep in mind.
STOOL COLOUR
Generally, stools should be walnut brown in colour. Temporary colour changes can occur if you eat certain foods like beets or dark green vegetables.
CONSISTENCY AND LENGTH
Stools that are passed in a single piece or a few smaller pieces are usually considered to be a sign of a healthy bowel. The long, sausage-like shape is due to the shape of the intestines. Stools should have a toothpaste-like consistency and be the length of a banana. Many people produce small, hard, lumpy stools. Insufficient daily water and fibre intake is a key factor in improper consistency and length.
FREQUENCY
Going to the bathroom at least once a day, and up to 2-3 times, is ideal for optimal health. Think about pets and babies—they tend to go an hour after eating.
FLATULENCE AND ODOUR
Flatulence is the natural byproduct of digestion. However, it’s not normal to have a lot of flatulence, and it shouldn’t be truly foul-smelling.
SINK OR FLOAT
Normal, healthy stools should leave the body easily, settle into the water, and gently submerge. If your daily diet doesn’t contain enough fibre, stools will quickly drop to the bottom of the bowl. If stools float, they likely contain too much undigested fat.
EASE OF PASSAGE
Many people take a newspaper or their phone into the bathroom and spend time sitting on the toilet. Healthy bowel movements should only take a few minutes to pass. A healthy bowel movement should be painless and require minimal straining. You also shouldn’t need to push hard; this effort could lead to hemorrhoids.2
Many things can cause constipation.
Poor Eating Habits
A diet too low in fibre and water can contribute to constipation. Fibre increases stool bulk and speeds up colon transit time, while water keeps the colon hydrated.3 Canadian women need 25 grams of fibre per day and men need 38 grams. Most Canadians only consume about half of this.4 Coffee does not fix constipation. While caffeine can stimulate the muscles that trigger bowel movements, it’s also dehydrating.5
Lack of Exercise
Exercise helps move food through the colon more quickly. Aerobic exercise, including brisk walking, increases heart and breathing rates, and helps stimulate natural contractions of the intestinal muscles.6 For many people, regular exercise can alleviate constipation symptoms and improve overall health. Thirty minutes of walking or physical activity five times a week is a good starting point.
Medications
Certain medications can cause constipation. Speak to your healthcare professional and read medication warnings to determine if they can cause constipation.
Changes in Routine
When your normal daily activities change, the bowel can become constipated (travel, illness, etc.). Try to maintain a regular lifestyle, as consistency in your eating and sleeping habits can help regulate bowel function.
Not Enough Time
Sometimes, a slight urge to eliminate will be felt, but this urge is ignored because we are “too busy” to act on it. Over time, the natural urge to eliminate decreases, and urges become less frequent. Make sure to set aside time, preferably in the morning or about 30 minutes after a meal, to pass stools. Make sure you have enough time and privacy to do so comfortably.
The Right Position for Passing Stools
Modern toilets don’t properly position the body for elimination. The natural and anatomically correct position for human elimination is more of a “squatting” position. Use a step stool or telephone book to properly position your feet when using the toilet.7
What Can You Do About It?
Here are some tips to help you avoid constipation.8
- Include plenty of fibre-rich foods in your diet, including beans and legumes, vegetables, fruits, whole grains, and bran.
- Eat fewer processed and refined foods.
- Drink plenty of filtered water and herbal teas.
- Be active by exercising regularly.
- Try to manage your stress.
- Don’t ignore the urge to pass stools.
- Try to create a regular schedule for bowel movements, especially after a meal.
- Ensure that children starting solid foods have plenty of fibre and water in their diet.
Consider using CleanseMORE™ from Renew Life®, a colon-targeting formula designed to help relieve occasional constipation. The product is made with mineral magnesium hydroxide as well as natural herbal ingredients including Cape Aloe leaf, Triphala, and Rhubarb root to help promote a laxative effect.
It’s also important to take probiotics daily. Probiotics are good microbes that help us stay healthy. Many health experts recommend taking a daily probiotic supplement to help restore digestive balance, support immune health, promote intestinal health and regularity, and replenish healthy gut bacteria. Renew Life® offers many probiotic formulas. Visit your local Health First member store to find the best formula for you.
Don’t let constipation be a problem in your life. You can make trips to the bathroom quick and easy by making appropriate changes to your diet and lifestyle, and by taking supplements.