Part 2. Implementing Action Steps
In this post, we will talk about the action steps to take for Spring Cleaning for Constipation. If you haven't read Part 1, you can do so here. It's important to answer the questions in Part 1 first!
Now that we've unboxed those areas in the last blog post, let's go to work and implement action steps:
After evaluating your stress, create a stress management plan or develop a better routine.
A common cause of constipation is not enough exercise, and luckily exercise and movement are a great form of healthy stress relief. If your major stressors come from work or home life, make an effort to incorporate deep breaths throughout the day, to reset the environment in your mind and approach your tasks from a place of stability and peace. If your major stressors stem from finances, start mapping out a plan today to face whatever may be holding you back from financial abundance. Lifestyle stressors all have one thing in common when it comes to taking steps toward them: We get to decide how we will respond to them.
If you have experienced signs of poor digestion, here are a few easy to implement steps that can start to make a difference:
A) Begin your day with warm lemon water, it creates an alkaline (less acidic) environment and stimulates digestive enzymes while nourishing our hard-working liver.
B) Get Hydrated! Staying hydrated throughout the day is also a must to avoid dehydration, which is another common contributor to constipation. "Water washes out the bowel, ensures that the feces won’t be too solid, and stimulates the peristaltic waves of muscle movement that help everything move through the gastrointestinal tract." (3) The classic 8 glasses of water a day is a good place to start but if you do not drink that much, then gradually start to increase.
C) Speaking of Digestive Enzymes..get you some! I particularly recommend one kind by Kimberly Snyder's brand Solluna called "Feel Good Digestive Enzymes" and let me tell you why: There are steps to digestion which most of us speed through like chewing our food well or eating in a calm state. We have our own built-in enzymes, but on top of a westernized culture, our enzymes have become taxed and deficient and no longer work as well as they could. Digestive Enzymes help break down the food we eat into the nutrients our body can actually use. Food can be truly used as fuel when we can actually utilize its nutrients. Digestive enzymes help us break down carbs, proteins, and fats, and help reduce bloating and digestive distress (gassiness, belching, etc). In particular, the "Feel Good Digestive Enzymes" break down yeast overgrowth like candida. Yeast overgrowth is a major reason in craving sugar and sweets, so killing off yeast can decrease your cravings and as a side effect, help with acne, brain fog, depression, anxiety, and hormone imbalances because your cravings are no longer running your life.
D) If you haven't experienced a bowel movement in more than 2 days and this is a chronic issue for you, a cleanse is a great option. A cleanse should be gentle and not cause stress to your body or surrounding organs, so do your best not to resort to harsh laxatives or overdo fiber supplements. The best gentle cleanser, powered with magnesium and a derivative from vitamin C is Detoxy+ 2.0.
Now that you've taken action on the above 2, we can start to implement fiber rich foods, and a healthy balance of carbs, proteins, and fats into your diet.
There is no question that the best form of fiber is available through a plant-powered diet. A great way to start is aiming for your plate to be half veggies.
Some fiber-rich vegetables include Broccoli, Lentils, Kidney beans, split peas, chickpeas (the peas that make hummus), Quinoa, sweet potatoes, carrots, beets, and Brussel sprouts.
Fruits are best eaten on an empty stomach at the beginning of the day to avoid the natural sugars fermenting on top of food. Fiber-rich fruits include Pears, Raspberries, Avocados, Apples, Blueberries, and Blackberries.
Some foods to avoid when trying to improve constipation that may be helpful are processed snacks and foods, white bread, added sugars, alcohol, milk and dairy, fried and fast foods, and red meat.
Following those 3 Steps will really help you get to the root of what's causing your constipation.
Happy Spring Cleaning!
Resources:
2. Greger, Michael M.D. How Not to Die. 2015
3. Waller, Pip. Deeply Holistic. 2018
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