Imagine the entire garbage collecting staff in your town stops working for days, and tons of smelly, dangerous garbage accumulate in the streets. Well, the same thing will happen if you don’t clean your colon regularly.
All the waste and toxins will stay in your body, accumulating more and more over time. The toxic buildup will affect almost every organ in your body, eventually harming your overall health and wellbeing.
What Affects Your Bowel Movements
The digestive system is one of the five major elimination channels in the body. Therefore, having regular bowel movements will clean your body of toxins, and promote optimal health. But, how many bowel movements are considered as normal?
When it comes to digestion and elimination, there are three things that matter:
- What you eat
- How you break it down and assimilate it
- How you remove the waste
Overall, it depends on the individual. However, having at least three bowel movements per week is generally accepted as normal, and anything less than that could mean you have sluggish bowels. On the other hand, having more than three bowel movements a day means you have hyper bowels.
If you are one of those with sluggish bowels, or irregular bowel movements, you might want to consider following some of the below-listed tips. They will help normalize your bowel movements and cleanse your colon from the harmful toxins that resided there for who knows how long.
1. Increase Your Intake of Dietary Fiber
Eating plenty of plant-based foods rich in dietary fiber will help normalize your stool. By cooking them, they will release certain enzymes that will convert the texture from hard and dry to soft and moist. And, a soft and moist stool is easier to pass.
What’s more, it increases the size of your stool, thus enabling it to sweep through your bowel acting like a brush to eliminate everything out and leave your colon clean.
Foods high in dietary fiber include whole grains, vegetables and fruits with skin, seeds and nuts. Some great examples include apples, pears, tangerines, broccoli, carrots, Brussel sprouts, peas, beans, lentils, oatmeal, brown rice, sunflower seeds, walnuts, almonds, etc.
2. Use Healthy Oils
Ghee, grape seed oil, coconut oil, and olive oil are great for lubricating the intestines. If they are dry and rough, it could cause stacking of particles leading to toxic buildup. Besides lubricating the intestines, you need good fats to dissolve vitamin A, K, E, and D as they are fat-soluble.
What’s more, good fats help get vital nutrients to the tissues. You can use grapeseed oil, coconut oil, and ghee for cooking, sautéing and baking. Olive oil can be drizzled on salads, grains, and roasted vegetables. However, it shouldn’t get too hot.
3. Drink Plenty of Water
You won’t be able to wash your colon without water. So, make sure you drink plenty of fluids throughout the day. However, drinking soda, coffee, alcohol, green tea, and other caffeinated beverages won’t help you stay hydrated.
In fact, they promote dehydration. That’s why water is the best drink you can have to stay hydrated and clean your body of toxins. Also, it will help prevent and diminish existing wrinkles and fine lines, which are a result of dehydration.
Even though the need for water varies based on one’s size, activity level, and environment, it’s generally accepted that drinking 8 glasses of water a day is a good baseline.
Also, drinking cold water during summer doesn’t do any good to your digestion. Instead, drink room temperature water.
4. Avoid Red Meat & Dairy
A non-vegetarian food takes around 96 hours to digest and exit, whereas a vegetarian meal takes 27-61 hours to break down and pass. Heavy animal products like red meat and dairy are hard to process and delay transient time.
They cause cellular inflammation and congestion which leads to swelling of the intestinal lining. So, everything gets slow, puffy, and irritated which doesn’t drive bowel movements. So, consume more plant-based foods and other lighter foods which digest more quickly.
5. Be Active
Staying physically active stimulates bowel movements. So, any activity will speed up your breathing and heart rate which, in turn, contracts the intestinal muscles, enabling elimination.
You can try walking, running, swimming, dancing, stretching, exercising, twisting, jumping, and even yoga to stimulate peristalsis and speed up the elimination process.