The Accountant-May-June 2017

HEALTH
balanced meal. Not only will these foods
relieve constipation, but will also promote
digestive health by improving your diet.
You should aim for at least 24-38 grams of
fiber a day.
What you should know
Avoid foods that cause constipation;
constipation can result from over
consumption of fats, refined sugar, and
dairy in comparison to fiber from whole
grains, bran, fruits and vegetables. Avoid
too much cheese, red meat, white bread,
white rice, and hard boiled eggs. You don’t
have to cut these foods out of your diet
completely, but you should cut down on
them if you’re having trouble evacuating
your bowels. Also avoid; chips and crackers;
frozen dinners, which are often high in fat
and low in fiber; cookies; unripe bananas;
fried foods like fries, doughnuts, and
onion rings; heavily breaded foods; dairy
products like butter, ice cream, cheese, or
yogurt, says Wikipedia.
Here are some foods Wiki suggests
you can add to your diet. Avocado, split
peas, broccoli, kale, green peas, and
lentils; bran cereal, oatmeal, brown rice,
and flax seeds; black beans, kidney beans,
lima beans, navy beans, pinto beans,
and soybeans; raspberries, blackberries,
strawberries, blueberries, and oranges;
cabbage and cauliflower; almonds, dried
figs, and olives; papaya and peaches.
Note that some processed or synthetic
fibers such as Citrucel, Metamucil, or
Perdiem can do the trick. Also, hydrate
well. Constipation can also be caused
by insufficient hydration. Generally
drink a minimum of 33-66 ounces (1.5-
2 liters) per day, or more depending on
your size, the weather, or amount of
exercise. Constipation results from a lack
of liquid in your stool, and hydrating
can help this problem. If you’re having a
bout of constipation, increase your water
consumption for 3-4 days, starting with
a big glass in the morning and drinking
regularly throughout the day. In general,
you should be drinking at least 10 glasses
of warm water daily. Water is one of the
best liquids that wash waste and toxins
out of the body.
It notes that other drinks, such as juice
and soda, cannot compare regardless of
how healthy or natural they are, because
they tend to contain excessive sugar that
could actually exacerbate constipation,
additionally, scheduling a time to have
a bowel movement promotes regularity
and can trigger your body to have a
bowel movement. Make time for a bowel
movement, whether it’s in the morning,
after your afternoon meal, or several
times a day that are convenient for you.
If you don’t have a regular schedule, your
body can be confused and unready to
have a movement. Heed the call; if your
body is telling you that it’s time to have
a movement, don’t put it off. Even if it’s
only a mild suggestion, you should spend
some time in the bathroom, even if you’re
in the middle of a busy day. If you ignore
your body when it’s telling you to have
a movement, this can cause constipation
later in the day. You may be ready to have
a movement later, but your body won’t
be. When you’re going through a bout
of constipation, try some light exercise
instead of sitting down. Just taking a 20
to 30 minute walk can help stimulate your
digestive tract.
What you can do
Any form of exercise can help your body
promote healthy bowel movements.
Plugging exercise into your weekly
routine can help ease your constipation
over time. Yoga has been known to relieve
stress and improve overall digestive
health. Wiki says there are also a few yoga
poses that can stimulate the bowels, and
holding these poses alone can be effective
in relieving your constipation. Here are
some poses to try: The shoulder stand. Lie
on your back and raise your legs straight
up in the air, so they’re perpendicular to
your torso. Then place your hands on your
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