Better gut health
Constipation. It is not a fun or exciting topic of conversation, but it is a necessary one to have when it comes to your overall health. According to the Canadian Society of Intestinal Research, chronic constipation affects 15-30% of Canadians, is common in young children and the elderly, and occurs more often in women than in men. Healthy bowel movements are essential for a healthy body, but how do you know what is healthy? Here are a few things to keep in mind.
STOOL COLOUR – Generally, stools should be a walnut-brown colour. Temporary colour changes can occur if you eat certain foods such as beets or dark green vegetables.
CONSISTENCY AND LENGTH – Stools that are passed in one piece or a few small pieces are usually considered 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 about the length of a banana. Many people produce small, hard, lumpy stools. Insufficient daily intake of water and fibre is a key factor in improper consistency and length.
FREQUENCY – Bowel movements at least once a day, and up to 2 or 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 is not normal to have a lot of flatulence, and it should not be truly foul-smelling.
SINK OR FLOAT – Normal, healthy stools should leave the body easily, settle in the water, and gently submerge. If your daily diet does not contain enough fibre, stools will quickly fall to the bottom of the bowl. If stools float, they likely contain too much undigested fat.
EASE OF PASSING – Many people take a newspaper or their phone into the bathroom and spend time sitting on the toilet. Healthy stools should only take a few minutes to pass. A healthy bowel movement should be painless and require minimal straining. You should also not need to push hard; this effort could lead to hemorrhoids.1
Many things can cause constipation. We have listed a few below to consider, all of which affect your bowel movements.
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.1 Canadian women need 25 grams of fibre per day, and men need 38 grams. Most Canadians consume only about half of this intake.2 Contrary to popular belief, coffee does not fix constipation. While caffeine can stimulate the muscles that trigger bowel movements, it is also dehydrating. Therefore, do not rely on that cup of coffee to get things moving!
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 the natural contractions of intestinal muscles. For many people, regular exercise can alleviate their constipation symptoms and improve their overall health. Thirty minutes of walking or physical activity five times a week is a good starting point.
Medications—
Some medications can cause constipation. Talk to your healthcare professional and read medication warnings to determine if they can cause constipation.
Changes to Routine
When your normal daily activities are altered, 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 it comfortably.
The Correct Position for Passing Stools
Modern toilets do not position the body correctly for elimination. The natural, anatomically correct position for human elimination is more of a "squatting" position. Use a step stool or a phone book to correctly position your feet when using the toilet.1
What Can You Do About It?
Below are some tips to help you avoid constipation.
- Include plenty of high-fibre 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.
- Do not 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 Renew Life® CleanseMORE™ supplement, 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 is 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.
Do not 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.