TUESDAY, JUNE 27, 2023 - SAME TOPIC - BUT MORE

 TUESDAY, JUNE 27, 2023 CONSTIPATION II

Okay, yesterday started me thinking on what helps avoid constipation and what aggravates it.  I was really blocked up - (of course, some of my former students thought I was full of <whatever>)

So, here I am - foot in a boot, uncomfortable and hardly moving!!!  Physical activity is essential. Even if you do not feel like exercising because you are constipated and bloated, moving your body will help you move your bowels.  (And I didn’t move much)

SO … I got an over-the-counter enema and administered it to myself.  (Yowl - what a mess - but it did clear - in about 24 hours!!!) 

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SO - LESSONS:

HOW ABOUT SUGAR?

Irregular bowel movements, such as bloating, constipation, diarrhea, gas, and other conditions can occur when you're eating excess sugar, due to improper digestion. Bad bacteria in the body feed on yeast from sugar, which can throw off digestion. If you do eat sugar, take a walk to balance blood sugar and smooth digestion.

Yup, those pancakes at IHOP with extra (no - super-extra-extra) syrup packed on the sugar.  

Yup, that dinner at Willie's Icehouse - where I allowed myself to have TWO SUGAR PACKED Dr. Peppers - loaded the sugar (without fiber) into my bloody!!

Watch your sugar - watch your sweets - and take a walk.

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SO YOU ARE TO DRINK WATER.  DOES COFFEE AND TEA COUNT?

Does drinking Tea count as drinking water? In a word, yes. Almost all non-alcoholic fluids, including Tea and Fresh Coffee, count towards your fluid intake.

But there is an element of nuance to the answer - teas act as diuretics (make you want to urinate)

I wasn’t drinking as much water (tea or even coffee) as normal.  I wasn’t walking, so I wasn’t drinking as much!!!  So, sugar, little fiber, little water (and more - later)

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BUT THERE IS ALWAYS THE QUESTION ABOUT HOW MUCH WATER SHOULD A PERSON DRINK

Along with fiber, water helps your body pass stool. Drink an extra 2 to 4 glasses of water a day if you’re constipated. There’s no magic number for how much fluid you should get in an average day. But a good guideline is 11.5 cups of fluid a day for women and 15.5 cups for men, according to the Mayo Clinic.

The best part is that you can get about 20% of that amount from food. Fruits and vegetables contain plenty of water. Beverages such as tea, milk and juice also count toward your daily water total.

The large intestine draws water out of the stool before it’s passed out of the body. So if you are dehydrated due to exercise, hot weather, a medical condition or just not drinking enough water, you can end up with hard, dried-out stool that is more difficult to pass.  (Drink your water Karen!!)

While soft drinks can help you stay hydrated, they cannot replace water. In fact, drinking soft drinks can make dehydration worse because it increases your body’s production of urine. 

So, water, tea, coffee (unsweetened both) are okay, but not soft drinks (aka “pop” or “soda”)

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People who want fast constipation relief can also try drinking hot beverages, especially caffeinated ones like coffee or regular tea. The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels as well,

So, not only coffee - but hot coffee can help.

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FOODS TO AVOID FOR CONSTIPATION

High-fat foods ― those rich in oil, butter and grease ― can contribute to constipation.  

If you are chronically constipated, overeating fried food, processed meats, commercially baked goods and other high-fat items may be responsible. Cheese as a particular constipation culprit.

Really high-fat foods slow down digestion. Fats are tricky to digest and take a long time for the body to break down. Also, most high-fat foods are low in fiber and delay motility.

Okay - I like BUTTER.  I like a little a lot of butter with some peanut butter as a treat (and maybe with some sugary jam).  Oops - another culprit in the great June digestive system clog!!!

The keto diet, with its high levels of fat, can definitely cause constipation. If you are on a ketogenic diet for health reasons and become constipated, work with a dietitian or doctor to balance your dietary needs with some low-carb fiber sources, such as leafy greens.

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Well - it did all “come out in the end”.  I don’t like having to use an enema - but there are times for such products.  

I’ve written about fiber before.  I do take a daily stool softener and three times a week I take a fiber pill.  When I’m smart, I eat oatmeal in the morning.  When I’m not so fiber conscious, I eat an egg (I didn’t eat eggs much for the previous four months when egg prices got too high).

So … why didn’t I learn my lesson!!!  Oh well.  Maybe I’ve learned now!!!!

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Back to Psalm 139:13-14

“For you formed my inward parts; you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well” 

If we treat our body properly, everything will work well!!!

LOVE WINS

LOVE TRANSFORMS

AND, WE ARE FEARFULLY AND WONDERFULLY MADE!!!

KAREN ANNE WHITE, © JUNE 27, 2023