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Musings about movement, whole food nutrition, and mental heath.

Healthy Bellies, Exercise, and Self Care

Relaxing Self Care for your Digestive System:

After a flat belly with no bloating, nausea, cramping, or gas? Aren't we all! The key is to make sure that your gut is a cleaned out as much as possible every day.

Another benefit of a cleaned out intestinal tract? It's one of the simplest ways of improving mental performance - whether that's memory, focus, or concentration. 

This means that full and complete bowel movements (something no one really wants to talk about!) are happening at least once a day.

Ideally, within an hour after eating each meal, you should have a full, soft bowel movement that sinks to the bottom of the toilet bowl!

In other words, at least three bowel movements every day that are easy to pass without any significant time sitting on the toilet, is ideal.

There are many ways to relax the intestines and promote better and more frequent bowel movements:

1) Deep breathing: Inhaling through the nose and exhaling through the mouth. Try focusing on this breath as...

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Gut Health and Digestion
The Emotional Connection

Gut Health and Digestion – The Causes and Emotional Connection

Ideally, we should all have at least one to three bowel movements per day. Allopathic medicine diagnoses constipation when bowel movements occur three times or less per week.

According to holistic health practitioners such as naturopaths, Chinese medicine physicians and holistic nutritionists, if we have any less than one bowel movement per day we are constipated!

Within 30 to 60 minutes after eating, we should have a bowel movement. Eating stimulates the entire digestive system. The transit time of the bowel, or the time it takes for one meal to travel through the digestive tract, is approximately 18 hours.

Make it your habit to routinely sit on the toilet within 30 minutes to an hour after eating breakfast to train your body to relax the bowels and have a bowel movement. Your bowel movement should be soft and easy to pass with clean up being quite easy!

 

Use a 'Squatty Potty'

Consider adding a foot stool...

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Constipation, Nutrition, and Supplementation

Constipation, Nutrition, and Supplementation

The best way to improve bowel movement frequency is to have 8 to 10 cups of water per day.

We should also aim to have a diet high in fibre – for example, dark leafy greens, green vegetables, apples, carrots, and celery would be a good start. Supplementing the diet with a wide variety of nuts and seeds and healthy sources of saturated fat such as coconut oil, olive oil and avocados would also be very helpful.

Probiotic foods aid in improving digestive health. Examples of these foods, added at each meal, would be olives, sauerkraut, kimchi and tempeh (fermented soy).

Avoid foods that have a laxative quality such as caffeine (in black and white teas, coffee, and chocolate) and psyllium husks which can aggravate the digestive tract.

Foods that can have a negative effect on bowel health and promote a ‘leaky gut’ leading to constipation are: refined sugar, simple carbohydrates, caffeine, alcohol, genetically modified foods...

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