Did you know that constipation can be defined as having less than 3 bowel movements per week? This is one of the more common digestive problems people often experience. The following group of people are at a greater risk:

  • Pregnant women
  • Those who take certain medications such as anti-depressants, or pain relievers
  • Those who just had surgery
  • Anyone who follows a low fiber diet

This week you will learn ways to help naturally reduce constipation.

While not something to talk about at the dinner table, constipation is a very important topic as our digestive system is central to our overall health. If we are not eliminating properly, we run the risk of keeping toxins in the body that can wreak havoc on our health. Here are some tips to help naturally reduce constipation.

Tip #1: Cascara Sagrada (Buckthorn)

This is a popular herbal laxative that comes from the bark extract of a species of buckthorn tree. This extract works by irritating the colon enough to promote bowel movements.

Tip #2: Try Lemon Flax Water   

Warm water with lemon first thing in the morning is a great way to get the bowels moving but adding ground flaxseeds is even better. Try adding one teaspoon of ground flaxseeds to a large glass of warm lemon water and drink this before breakfast.

Tip #3: Increase Your Fluids               

Being dehydrated can cause issues with constipation. Our bodies need water for elimination so make sure that you are getting at least 8 glasses of water each day and more on days that you are physically active.

For this week’s challenge, I challenge you to include the following foods and activities into your day to help prevent constipation.

  • Strive to move your body for at least 30 minutes each day to help with elimination
  • Increase your water intake to make sure you are getting at least 8 glasses of water per day
  • Try having a glass of warm lemon water with 1 of ground flaxseeds each morning
  • Increase your fiber rich foods by adding things like oats, fruits, and vegetables in your diet
  • Avoid refined foods that are stripped of their fiber content
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