Let’s talk about something we all do. That’s right. Let’s talk about poop! While this is not necessarily a “fun” topic, it is one we need to address. The reality is more than 40 million American adults report they are constipated or just not “regular”. While we all may have a different idea of what “regular” is, if you’re going #2 less than 3x’s a week and/or your strain when going to the restroom you need to keep reading.
These two strategies can help you to live a more “regular” life.
- Fiber. Women should consume 25-30 grams, while men should consume 38-43 grams. Keep in mind; all fiber is not the same. Insoluble fiber doesn’t break down in your gut. This means it can help “things” move along. Sources high in insoluble fiber include: wheat bran, green beans, potatoes and nuts. Soluble fiber is great for your gut, but doesn’t help you stay as regular.
- Take a different seat. How you “pop a squat” can make an impact. Research from Cleveland Clinic Florida showed that people with constipation had an easier time when sitting in the “The Thinker” position. Named for the famous Auguste Rodin Sculpture, basically, sit on the toilet, lean slightly forward and rest your elbows on your knees.
While the above two tips will help you when going #2, you can also have a little caffeine, exercise more regularly and reduce stress. Staying regular won’t only help you feel better; you will also reduce your risk of colorectal cancer.
March is colorectal awareness month, so keep these strategies in mind and have a conversation with your doctor about being full of it!
Scott Keppel is the owner of Scott’s Training Systems, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels.