CONSTIPATION

 

Constipation is one of those topics that can be a little uncomfortable talking about…but if you’ve ever experienced constipation, chances are you’re already uncomfortable. The good news is that simple lifestyle changes like getting more fibre, staying hydrated and exercising regularly can help prevent and even alleviate constipation.

There are a number of lifestyle factors that may contribute to constipation.

 

Lifestyle Factors

  • Changes in your diet
    When you change your diet, whether you are just starting Curves Complete or perhaps when traveling, simply changing your diet can lead to constipation.
     
  • Fibre 
    Not getting enough fibre may lead to constipation. Experts recommend getting 20-35 grams of fibre each day. But the average adult gets about half the recommendation! Fibre is found in a variety of foods like fruits, vegetables, whole grains, legumes and nuts and seeds. To increase the amount of fibre in your diet, make sure you are making good carbohydrate choices.
     
    • Whole Grains - Unlike refined grains, whole grains include all three parts of the grain – bran, germ and endosperm. Because all three parts are intact, whole grains are higher in fibre than refined grains. When selecting whole grains choose whole wheat pasta or bread, fibre fortified breads and cereals, wild and brown rice, and oats.
       
    • Fruits & Vegetables - The skin of fruits and vegetables is where most of the fibre is. Just be sure you wash your fruits and vegetables thoroughly before eating them. Some good fibre choices are strawberries, blueberries, apple, pear, broccoli, Brussels sprouts, spinach and peas.
       
    • Legumes, Nuts & Seeds - Vegetarian proteins like beans are an excellent source of fibre. Consider adding one to two vegetarian meals each week to your plan. You can also add almonds, ground or whole flax, and pumpkin seeds to your oatmeal, yogurt, or cereal first thing in the morning to get your digestive tract moving.
       
  • Water 
    Water works with fibre to prevent and alleviate constipation. One of the functions of the colon is to absorb water, but if you are not drinking enough water, you could become constipated. Since starting Curves Complete you may be getting more fibre from your diet than you did previously. Therefore, it’s important you are drinking plenty of water. In general, it’s recommended to aim for 2 Litres of water each day. Unsweetened tea and water are your best choices. 
     
  • Exercise
    Regular physical activity helps to stimulate the intestines and may help you have regular bowel movements. All the more reason to make your four Curves workouts and meet your steps goal each week!

 

Other Lifestyle Remedies

  • Go Meatless on Monday
    If you’re experiencing frequent constipation, an easy way to add more fibre to your diet is to add a few vegetarian meals to your plan each week. Beans – a vegetarian protein –are an excellent source of fibre and good source of protein. 3/4 Cup kidney beans, which is one protein exchange, has 8 grams of fibre; this is about one-third of the daily recommendation in one serving!  On Curves Complete, vegetarian meals are marked with a green leaf symbol
     
  • Prunes
    Although it seems like an old wives’ tale, prunes can help alleviate and prevent constipation. Prunes contain insoluble fibre, a type of fibre that adds bulk and helps move things through your GI smoothly. Three prunes is one fruit exchange and can be easily added to a snack or meal.
     
  • Whole Flaxseed
    Unlike ground flax seed, whole flaxseed has a laxative effect. Two tablespoons whole flax is one nut exchange. You may consider adding whole flax to your oatmeal in the morning.
     
  • Start your day with Oats
    Oats is an excellent source of soluble fibre.

 

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* Results may vary from person to person