It’s easy to keep active in the summer months with so many things to do and places to go. This past summer was a blur. I felt like I never stopped to rest! We are a month into the school year and I’m happy to say that I’m back into my fall routine.
For many of us, me included, settling back into our routines is a good thing. However, it does have its downfalls. For starters, we tend to be less active during the colder months. Along with decreasing our exercise, we also indulge in those delicious (but heavy) fall comfort foods. Hello casseroles and pumpkin pie!
I’m an IBS sufferer with a sensitive tummy so the combination of these two factors can lead to constipation. I have to really watch myself or else suffer the consequences. Constipation, as I’m sure you know, is no fun at all!
I find being proactive about my digestive health helps a ton to staying healthy, regular and most of all, comfortable! Here are ten simple ways you can prevent constipation this fall season.
1. Eat foods with lots of fibre. Add lots of fruits, veggies, legumes and grains to your daily meals. Your goal should be to consume about 20 to 30 grams of fibre a day. Right now, I’m addicted to grapes! They are a healthy snack that satisfies my sweet tooth.
2. Look for fruits rich in pectin. This soluble fibre is found naturally in apples, strawberries, lychees and pears. It has the important job of adding bulk to stools and easing passage. Apple slices with a little bit of peanut butter make a yummy midday snack.
3. Don’t forget about pre and probiotics. I think of them as the good gut bacteria that have a slew of amazing benefits including digestive health. They are found in foods like yogurt, kefir, bananas, whole grain breads and honey.
4. Water, water water. Make sure you are drinking lots of water every day. Staying hydrated is key to feeling great. Personally, I have to work on drinking more water because it’s so easy to just grab another cup of coffee.
5. Skip greasy foods. Say no to foods that are high in animal fat and fried. Your tummy and waist line will thank you.
6. Hold the sweets. Limit your intake of refined sugars found in sweets and rich desserts. Moderation is key.
7. Exercise regularly. Strive for 30 minutes of exercising a day. Some ideas are going out for a walk, going to the gym, joining an aerobics class or running on a treadmill at home. I personally like to bundle up and head outdoors to walk around our neighbourhood.
8. Eat at regular times. Establish a meal routine and stick to it! We tend to have our meals around the same time every day and it does help quite a bit.
9. Manage your stress. This is key for me because stress affects my digestive health in a big way. Remember to take time for yourself every day and do something you enjoy and relaxes you. For me, it’s reading a book before bed. I do it every night.
10. Get relief. Sometimes despite our best efforts, constipation happens. In this case, try Dulcolax® Laxative tablets for gentle and predictable overnight relief. Ask your doctor or pharmacist about it.
Dulcolax® has a special promotion going on right now at major retailers across the country until the end of October. When you buy Dulcolax® or Dulcolax® for Women Laxative tablets at your local pharmacy, pick up a $5.00 rebate coupon and mail-in for redemption.
How do you stay healthy and regular in the colder months?
Disclosure: I was compensated for this post. All opinions expressed are my own.