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• constipation

  May 15, 2011 at 7:45am

  I struggle with having regular movements. My digestive systems seems to be sluggish. My diet consists of mostly unprocessed foods (only the occasional eating out) with vegetables, fresh fruit, flax seeds (approx 2 tbs a day), and very little meat. I do well when I am not working but any change in my schedule seems to through me off. I work 12 hour shifts and therefore I get up very early on those days and find that I need to try to rise at least 1.5 hours before I have to leave to give my body a chance to regulate. My fiber intake is well over 25 grams a day and I try to consume water (which is my main source of fluid intake), I do not drink sodas, etc. Do you have any other suggestions?

  An example of what I may eat in a day: Breakfast (4:45 am) 1 slice of sprouted whole grain bread, Smoothie (almond milk, yogurt, banana, berries, whey protein, and flax) and 8oz of black coffee. I also drink 1 glass of water with lemon each morning. When working I have a snack around 10:30 of nuts or a Lara bar. Lunch may be a salad or chicken with broccoli or other vegetable, piece of fruit. Then supper (7:30) is either yogurt with whole grain cereal or rice with lentels, etc.

  Even when I do not work I need to spend about 1 to 2 hours relaxing for me to be able to have a bowel movement. If I do anything active it will not happen and I will be bloated and have flatus throughout the day. I can also feel the fecal material in my colon on my left side. I have had a colonoscopy which showed a very healthy colon.

  Thank you
  Miriam

  Show More Comments (3)

  • 
    kateleinweber
    

    Hi Miriam,
    
    As a Nutritionist, this is my favourite topic!
    
    There is so much great information in the above posts, but I thought I would add in some more foods.
    
    Sour foods also stimulate bile flow as Dr. Demierre referred to (this is why the lemon in your water is good for you). Sauerkraut is a great addition to meals as a condiment. Make sure to buy your Sauerkraut from the Refrigerator section of a health food store and that the only ingredients are Cabbage & salt. Karthein's is a great brand. (If there is vinegar or citric acid; avoid it). Traditionally made Sauerkrauts also provide healthy bacteria to bulk up stool.
    
    I wanted to make a whole foods suggestion for the discussion on Whey. Kreg is absolutely right about whey protein isolates, they are highly processed and not very good for our bodies. But we can make our own whey. Just take some yogurt and strain it through a cheese cloth or nut milk bag. The liquid is high quality whey that is much easier to digest than vegetable based proteins, and another addition of the Sour flavour.
    
    Spices that Reduce Flatulence:
    Fennel seeds
    Fenugreek seeds
    Add these to all grains and beans when cooking.
    
    Thanks so much for your question!
    
    Kate Leinwber
    B.Sc, R.H.N

    By an expert 2 years ago in Toronto, CA

  • 
    meansley

    Thanks!

    2 years ago in Garner, US

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• May 14, 2011 at 7:57am

  Good Morning Everyone,
  I am a nurse that works 12 hour shifts and am looking for ideas to lower stress and increase the ability to sleep without sleep aides on my work days. I have recently changed jobs which has helped, my commute is much shorter, but I am still exhausted after my three days. I get home around 8pm and need to be asleep by 9 to get 8 hours of sleep and I also have to eat supper! I try not to work the three days in a row, but that is not always possible. Any advise on how to relax, eat, and get exercise into a 12 hour shift?
  Miriam

  • 
    Jennyb8781

    Hi Miriam,
    Have you checked out the whole health challenges that are going on now throughout the month of May? I am currently half way through the de-stress challenge. It has greatly helped me and offers nutrition tips, de-stress yoga video's etc no matter how much time you have. There is also a "sleep" challenge that you might be interested in? I have done some light yoga video's available on this site for before bedtime in order to calm and promote sleep. I have also listened to the "aero sleep" meditation which has been helpful. Listen to some music and lay in corpse pose or with your legs up the wall. Legs up the wall is supposed to drain the blood from out of your legs/feet and bring it to your trunk/head which helps promote a calm feeling/sleep. I've learnt this from various yoga teachers. Hope this helps! :)
    -Jen

    2 years ago in Worcester, US

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