By SHARON McMAHON
Be Well
“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar
An odd quote for an “uncomfortable” but important subject! Writing about constipation is not much more fun than having it but something that most people can relate to at some point in their lives. Most “irregularity” issues are infrequent but very annoying and can certainly derail a fitness plan.
(Please note! Often constipation can follow a surgery or be related to necessary prescription drug therapy – in which case you must listen carefully to your physician’s diagnosis and recommendations. I will not address those issues in this piece. My suggestions do not address post-surgery and issues related to prescription drug side effects.)
In recent years, our diets have progressively incorporated more processed foods with many additives and fewer high-fiber foods; most of us have been made aware of that, I believe – that is not news. However, poor diet and relying too much on soft drinks for our fluids have made the business of laxatives a multi-billion-dollar business! Over the counter laxatives are NOT a cure and can be habit forming.
My recommendations to my clients include increasing the amount of fiber intake to 25 to 35 grams per day and including whole grain breads and cereals. There is such a wide variety of grains available at most supermarkets, including barley, oats, farro, kamut, and quinoa. Choose fresh fruits over juices which are often laden with sugar. Apricots and figs are delicious and a great choice. Drink water! Fluids help your body process fiber without discomfort. Consider adding dried beans or peas to just about any dish. Seeds are excellent (unless you suffer from diverticulitis – please follow your physician’s advice!) and I particularly enjoy chia seeds added to my Greek yogurt. Avoid frozen and boxed meals and canned goods when other good food items are available.
Unless you are instructed otherwise – move your body! Movement assists in movement … if you get my meaning! Walk, cycle, dance, do whatever works for you. I teach stretching and flexibility classes, which are greatly helpful in relieving digestive problems. I am sometimes asked what kind of expectations to have in regard to the frequency of regular bowel habits, and I do not have specific answers to that, regularity differs from person to person. I will say that your own body will let you know – a healthy digestive system leaves you feeling refreshed, energized and alert.
As we age and our metabolism naturally slows, we may be more challenged with constipation discomfort, and most of the time my suggestions here will bring relief. However, if you become constipated do see your physician first to rule out any more serious problem such as intestinal disease or abnormality. If your doctor approves, cut back on processed foods, incorporate those delicious fresh fruits and vegetables and drink plenty of water. (Note that if you suffer from heart, circulatory, or kidney problems your physician should advise on the amount of liquids you consume.)
Back to Mr. Ziglar’s quote – not the subject he intended to address but very relevant to our topic today!
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.