All posts tagged digestion

All Things Constipation And How To Fix It

Let’s face it, sometimes things don’t go as planned and we aren’t satisfied with our bowel movement… This can be embarrassing to talk about or admit, so let’s just hash it out here in the privacy of your own computer! Take a look below to see the causes of constipation and how you can solve it:

Reasons for constipation

Constipation has many causes, some of which are:

  • Change in diet, water intake, or not enough fiber/roughage
  • Sedentary lifestyle or lack of daily movement that slows your metabolic processes
  • High levels of stress, emotional trauma, or suppression
  • Disorders or malfunction of the colon, rectum, anal sphincter, central or peripheral nervous system
  • Neglecting the urge to go out of habit
  • A body low in iron does’t have enough energy and does not eliminate well;
  • Aging
  • Pregnancy (and 3 months after birth)
  • Menstruation can cause digestive disturbance during different hormonal phases (luteal, follicular)
  • Certain medications like antidepressants, antihypertensives, analgesics, antipsychotics, and iron supplements. (I recommend iron diglycinate, a form of iron that is less likely to constipate)
  • Other: the presence of a virus, appendicitis, food poisoning, organic, or systemic disease

Tips for relieving constipation

  • Eat fiber with every meal
  • Drink about 1.5 litres of purified, room-temperature water daily
  • Add herbs and spices to your dishes. Certain herbs and spices nourish the organs of digestion and elimination, such as the liver, kidneys, stomach, and spleen. My favorites are cayenne, liquorice, coriander, fennel, ginger, and turmeric
  • Drink 1 tablespoon of apple cider vinegar with water upon rising. ACV improves the production of stomach acid, which means a more effective breakdown and absorption of foods and better elimination of waste
  • Eat healthy fats. Good sources are coconut, olive, and macadamia oil; avocado; oily fish (sardines, mackerel, herring); butter; nuts; and seeds
  • Avoid excessive protein. Aim for a palm-sized portion per meal
  • Take magnesium bisglycinate. Magnesium is a muscle (intestinal-wall muscles included) and nervous-system relaxant
  • Do some daily breathwork. Without breath, there is tension, blockage, and resistance
  • Move the body. Movement improves metabolism, stimulates intestinal contractions, and tones the muscles in the core that help create healthy bowel movements
  • Squat. Squatting or using a squat platform allows for a more natural angle and pressure. It un-kinks the colon and allows for an easier passage for poop to leave

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How to Get the Best Bio Break Out of Your Diet ;)

Let’s face it… we all poop, and whether we would like to admit it or not, sometimes it’s satisfying and sometimes it leaves us feeling a bit uncomfortable! There is nothing worse than having an unhealthy digestive system and since our diets are the root of this biological activity, let’s make sure we are feeding our bodies what it needs for a healthy bio break 😉 Below is a few of Robyn Youkilis’s suggestions for healthy digestion: 

Greens & Herbs

These provide perfect roughage for your colon; you’ll want to aim to have an item from this list at every meal. Pile these foods on!


  • kale (all varieties)
  • dandelion
  • broccoli
  • arugula
  • collards
  • turnip greens
  • beet greens
  • spinach
  • mustard greens
  • all lettuces (Boston or bibb, romaine, radicchio, red or green leaf, frisée, mesclun)
  • cabbage
  • Swiss chard
  • chicory
  • parsley
  • watercress
  • bok choy
  • fennel
  • dill
  • mint
  • and more!

Bone Broth

The collagen that breaks down from the connective tissue of bones simmered to make broth is an important component to help heal the lining of the gut. This creates a happier home for healthy bacteria.

The bioavailable minerals from the bones help increase mineral reserves in the body, making it more alkaline and supporting your body’s natural buffering system. Try introducing 1 to 2 cups of bone broth to your diet each week.


  • chicken
  • beef
  • turkey
  • fish
  • seaweed

Healthy Fat-Containing Foods

Our bodies need fat to help us feel full and metabolize the nutrients we are receiving from the foods we eat. You want to make sure every meal you eat has some source of quality healthy fat from natural sources from this list, or the Healthy Oils & Fats or Nuts & Seeds sections.


  • olives
  • coconut
  • avocado

Wild-caught fatty fish:

  • salmon
  • tuna
  • mackerel
  • herring
  • trout
  • sardines
  • anchovies

Note: Do not be afraid of eating the skin and little bones in your fish; they nourish your skin and bones, too.



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