If you're not clearing your bowel daily,我们有麻烦了！In my opinion,it's essential that your clear your bowel at least once daily.This helps to eliminate waste products and toxins from your body,否则这些有毒物质会通过肠壁重新吸收，or ferment in your gut causing a whole range of health issues (IBS,膨胀，candida overgrowth,激素失衡，liver congestion,brain fog,头痛，irritability,焦虑，skin issues (eczema,银屑病）struggles with weight loss to name just a few.
太可怕了，我明白了！Which is why I'm so passionate about working with people who suffer from gut issues,as our gut health has such a significant impact on our overall health.你知道90%的血清素是由肠道产生的吗？而超过70%的免疫系统是由肠道产生的？疯了！!
So,if things aren't flowing for you,让我们的流动!以下是你便秘的6个原因，以及如何避免。
Low fibre diets are one of the main causes of constipation.Soluble fibre found in legumes,豌豆，豆，扁豆，nuts,seeds,一些水果和蔬菜，psyllium acts like a sponge,吸收液体，使粪便成分变软。它还与有毒废物结合，有效地消除它们。Insoluble fibre found in whole grains and most vegetables acts as like a"填充剂哪一个，with soluble fibre,有助于保持肠道正常。纤维对我们的肠道细菌特别重要，研究表明纤维能在短短两周内积极地改变我们的肠道细菌！The simplest way to ensure you're getting enough fibre is to consume a plant-based diet rich in fresh fruits,蔬菜，nuts,还有种子。Vegetables are my favourite way to up dietary fibre,每天午餐和晚餐准备两杯蔬菜。
This is another main cause of constipation.如果没有足够的水将排泄物推过肠道，这简直就像试图把沙子从管子里推出来。当水软化大便时，水会使整个过程更加顺畅，毕竟，粪便是75%的水和25%的固体。So drink up,aim for 2L daily.
这对一些人来说是一个挑战。I often have clients who don't like to"let go"在公共场所，this is something that needs addressing asap!Delaying your body's natural function can aggravate your body and cripple its ability to tell you when you need to go in the future.It may take time to adjust going in public places,but it something that needs to change if constipation is an issue for you.不要因为在家以外的地方去第二而感到尴尬。Everyone's digested food has to evacuate at some point during the week,if not daily (ideally!）
Our bodies are designed to move regularly.We are not designed to be sitting in a chair stagnant all day.不活动，也就是说，日复一日地长时间坐着，没有规律的运动（我不是说走到你的工作厨房或当地的咖啡店）会对肠道健康产生重大影响。Movement such a a brisk walk increases blood flow to our organs.Bringing more blood to the gastrointestinal tract results in stronger intestinal contractions and increase in digestive enzymes.核心力量训练，如瑜伽和普拉提，对健康的肠道功能也很有帮助。每天运动30分钟，walking,跑步，体育课或瑜伽课，任何能让你的身体移动的东西！!
5.Eat in a calm state
没人喜欢听，but it's true.Eating on the run,in front of your work computer,in your car while sitting in traffic,or eating in any situation which you don't feel calm and relaxed can decrease digestive function.Our stress hormone adrenaline increase when we are feeling rushed and stressed,this interferes with our ability to digest food,减少有效分解食物所需的消化酶，从而导致腹胀，回流，indigestion as well as constipation.So it's time to wake up 15 minutes earlier to sit down and have breakfast,move away from your work desk for lunch,晚餐时离开电视台，开始专注于你的食物，所以你要好好咀嚼，在轻松的环境中进食。
There are some pre-existing medical conditions which can also impact bowel health,其中一些包括甲状腺功能减退，焦虑，depression,diabetes,inflammatory bowel disease,neurodegenerative disease,自身免疫性疾病。But that's not to say you can't get on top of your bowel health if you have one of these conditions,在所有这些条件下，通过简单的饮食和生活方式的改变可以做很多事情！!
Please don't hesitate toreach out to myself或者其他的健康医生，如果你患有便秘。正如我之前提到的，我知道第一手是多么的不舒服，它对你的情绪有多大的影响，energy and overall health.So don't be shy and reach out if you struggle with this,是时候让事情顺利进行了！!!!