While we digest food and change it into substances that our body can use after eating, we excrete waste from the body. Our body cannot function well if our gastrointestinal system doesn’t. In fact, there is always a close relationship between eating and excretion; food and constipation.
In general, four to five hours after eating, food will have been digested and enter small intestines from the stomach. Afterwards, the waste will pass through the large intestine and excrete from the body as fast as six to seven hours and as slow as 24 hours. “Although most of us take around one day to complete the process of digesting food, assimilating nutrients, and excreting wastes, healthy transit time can range anywhere between 24 to 48 hours,” Traditional Chinese Medicine (TCM) Practitioner said.
However, the longer the waste or stool stays in the GI tract, the more fluid is re-absorbed into the body and the stool becomes harder and dryer. As a result, the stools are even more difficult to be passed and can lead to constipation.
“If you have a problem with constipation, steer clear of products that claim to help relieve constipation as many of them contain artificial ingredients,” TCM Practitioner said. “It is best to stick to all-natural methods of keeping you from experiencing constipation.”
The following are some DOs and DON’Ts of preventing constipation suggested by TCM Practitioner.
DOs
Eat Natural Laxative Foods
When we eat something, the acid in our stomach breaks it down into two parts: soluble fiber and insoluble fiber. The soluble part quickly absorbs water and turns into gel-like sponge. As it enters the bowel, it helps in softening the stool resulting in better and easier bowel movement. Natural laxative foods are those rich in soluble fiber and bring the same result. They include avocado, almond, aloe vera, cabbage, coconut, date, dried apricot, fig, grape, hot tea with lemon, mango, olive, papaya, peach/apricot, pear, pineapple, plum, prune/prune juice, soybean, walnut, etc.
Include Proper Amount Of Oil In Meals
Some health conscious people on one hand eat great amount of high-fiber food, but on the other hand stringently control their oil and fat intake or even cut them out. “Unfortunately, this only makes defecation difficult,” TCM Practitioner said. “The fact is, our intestinal canal does need some oil as a lubricant and we shouldn’t abstain from.” The rule of thumb is to have total fat intake (mainly unsaturated fat) at 25–35 percent of our total calories each day.
Be Physically Active Every Day
“Regular physical exercise is important to a healthy excretory system,” TCM Practitioner said. “If you are not physically active each day, you should have your lifestyle modified.” Nonetheless, being physically active doesn’t mean you must hit the gym; alternatively, you can walk to work, park your car farther away, or get off the train/bus one or two stops early, take the stairs instead of the elevator or escalator to increase your daily steps.
“In addition, there are two acupuncture spots that actually can facilitate the intestinal peristalsis,” TCM Practitioner said. The first pair is Tian Shu Point, which is located two inches from the center of the navel on both sides. The other one is Guan Yuan Point that locates three inches below the navel. “To press both pair/point 30 times once a day with your thumb or index finger helps promote healthy bowel movements,” TCM Practitioner added.
DON’T
Eat Too Much Fiber
It may sound conflicting to us. Are we supposed to have lots of fiber to maintain a healthy gastrointestinal system? “Of course dietary fiber is very important to a healthy diet, but a balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts, and fiber AND in the correct proportions,” TCM Practitioner said. “If you eat large amount of high-fiber foods in particular insoluble fiber but fail to drink enough water, you only increase the chance of developing constipation or worsening the condition.”
Over Consume Drug/Medicine
Even though they are legal and governed, some drugs/medicines do cause considerable side effects—constipation is one of them. In fact, some slimming pills contain laxatives which lead to diarrhea. Due to water loss through the stools, constant diarrhea not only disturbs the digestive process but also causes dehydration. Some laxatives are even so strong that destroy the normal bowel movements. If taken over a long period of time, slimming pills can prevent the ability to produce normal stools. “Another medicine that can induce constipation is codeine based cough syrup,” TCM Practitioner said. “In addition to relieving coughs, this kind of cough syrup also may make your body dependent on it with prolonged use, making your constipation a chronic problem.”
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