Talking about constipation - Dominique Ludwig Nutrition

Constipation can be annoying and leave us feeling sluggish. It is also a detoxification or exit route for excreting toxins and waste matter from the body.
Ideally we don’t want this system backing up, in the same way we don’t want a blocked drain on the sink.
Constipation can happen with a change of diet, eating different foods, forgetting to eat as much fibre as usual or even being more sedentary. However, it can also be a long-term issue for many people and can have a number of root causes.
We all feel better when we have emptied our bowels, so here are a few tips to help you get things moving.
1. Increase fibre to 30g a day- try adding chia or milled flaxseed to your breakfast, dating plenty of cruciferous, vegetables, adopting for whole grain carbohydrates.
2. Eat 2 Kiwi fruits a day with their skin
3.. Take Magnesium citrate or carbonate as a supplement before bed. This can be dose dependent. 200-350mg. I like @cytoplan_ Magnesium citrate
4. Exercise and movement will increase peristalsis in the gut.
5. Water! Drink, at least 2 L of water or 35 mls of water per kilogram body weight daily.
6. Some people find a coffee helpful. A quick espresso just might do the trick.
7. 1 tablespoon Psyllium husk added to water or porridge boosts by soluble and insoluble fibre
8. Eat Plenty or vegetables/ beans/ lentils, peas/ oats, whole grains, avocado, seeds, nuts, fermented vegetables. Whole-grain bread, brown rice, sweet potatoes, root vegetables are all helpful..
9. I didn’t mention this here but FOOD ENZYMES can also help our digestion taken as a supplement eg Similase from @nutriadvancedltd
Hope this helps! ❤️❤️
Dominique Ludwig is an accomplished Nutritionist with over 30 years’ experience as a qualified nutritionist and almost 20 years as a nutritional therapist. The secret weapon of many high-profile clients and A-list celebrities, Dominique has been voted one of the top 15 nutritionists in the UK. Dominique has won 3 Nutrition Awards and is the founder of the Nutrition and Lifestyle Programme Renew Reset Recharge®. This is a pioneering nutrition, weight management and lifestyle programme all rolled into one.
Working out of her busy practice, Dominique Ludwig Nutrition and Meyer Clinic, she has helped well over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2.
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If you are constipated. First, drink 1-2 glasses of hot water(Pregnant women can simply drink cold water). And wrap your fingers around the anal area between the buttocks and, standing on your feet, press several times, as if you were pressing a button on a remote control, but press as hard as you can, then wait 10-15 minutes. . When you feel gurgling in your stomach, it means that everything is in order, it means that water has entered the outlet. Then drink 1 glass again and this time go to the toilet. Again, while standing, repeat the same thing, placing your fingers on the anal area.
When you have a strong desire, you immediately sit on the toilet.