Whether it’s during stressful times, during family dinners or in everyday life, we can quickly develop poor eating habits. Taking care of your transit means staying healthy in the long run.
Bowel transit is considered regulated when bowel movements are between 3 times per day and 3 times per week. Below this frequency, episodic or chronic constipation may be suspected. On the contrary, if the frequency is more frequent, more than 3 times a day, and the stool is liquid, we call it diarrhea.
Don’t wait to have a bowel movement and most importantly don’t hesitate to feel uncomfortable and disrupt bowel transit.
The gut has an internal clock. Eating meals at regular intervals helps develop physical habits that help facilitate bowel transit. Snacking between meals should be avoided, as should skipping meals. It’s better to have a healthy snack in the afternoon rather than multiple small meals throughout the day because the body doesn’t know when to start the digestive process. For a smooth border crossing, you also need to take your time at the table and chew your food well. Eating too quickly can cause the body to swallow air, which can lead to bloating and aerophagia.
It is necessary to ensure that the food is sufficiently rich in fibers, since it is they that maintain the good function of transport. Therefore, fruits and vegetables must be part of the daily menu, along with whole grains, legumes (chickpeas, lentils, dried beans, etc.), whole starches (quinoa, bulgur, etc.) and dried fruits (apricots, figs), pruning, etc.). It is best to choose a healthy oil such as olive or canola. In case of diarrhea, remember to drink plenty of water or green tea, etc. This rehydrates the body.
Restoring balance after the holidays
Walking, swimming and cycling are good for gut health. For more deliberate, gentler exercises, such as yoga or tai chi, stimulate circulation. To help with bowel transit, try setting in for 20 minutes of physical activity per day or 30 minutes of physical activity three times per week. We rarely think about it, but laughter is a sport. It induces abdominal gymnastics and promotes the regulation of intestinal transit. So why deprive yourself?
Naturopathic experts recommend drinking a glass of aloe vera juice before bed. If you experience occasional constipation or transit disturbances, aloe vera gel is a gentle and effective laxative. The natural mucilages of flaxseed, psyllium, and agar agar mixed with water are also beneficial, as they soften the stool and facilitate its passage.
