Number One Way to Avoid Colon Cancer

Constipation is the road to sickness.  Think about it, your body is just re-absorbing toxins when your waste is not moving along and out of your body .  Furthermore, it can make it pretty difficult for your body to absorb the vitamins and minerals your body needs to thrive when the bad stuff is sitting in its way.  In extreme cases, this can even lead to malnutrition.

A healthy bowel transit time (from the time you eat to the time it exits your body) should be 8-14 hours.  Feel free to test your own by eating corn or beets and check out how long they take to exit your system.  If your bowels are healthy, you should have 2 bowel movements a day.  If you have less than 1 bowel movement a day, you do have constipation.  This causes gas, bloating, indigestion, weight gain, diverticulosis, fatigue and diseases in the colon.

OK, some of you are a little freaked out right now or don't believe me. While everyone is a little different and consumes varying amounts, if you eat every day, you should eliminate every day.  

Don't fear if you fall under the definition of constipation.  Most people do struggle with this and I help the majority of my clients become regular and feel much better as a result.  

 Typically, constipation is caused by:

• low fiber diet
• lack of exercise
• lack of water
• delay in going to the bathroom when the urge appears 

Lack of fiber is the main culprit, however, and what can lead to colon cancer.  There are 2 types of fiber, soluble and insoluble.  Both are crucial for your colon health, but serve different functions.

Soluble fiber attracts water and forms a gel, which slows digestion and helps you feel more full.  It helps lower LDL cholesterol (the bad kind) by preventing its absorption and helps regulate glucose levels.

Insoluble fiber does not dissolve in water, so it passes through the gastrointestinal tract relatively intact.  It speeds up the passage of food and waste through your gut and keeps things moving. It aids in defacation, easing both constipation and diarrhea.  Insoluble fibers are mainly found in whole grains and vegetables. 

How much fiber do you need?  The Mayo Clinic suggests 30-38 grams per day for men and 21-25 grams per day for women ( I would personally suggest closer to 30 g for women).

Sources of soluble fiber include oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots. 

Sources of insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Please not that while wheat is a fiber, processed wheat is also a main cause of bowel disease.  It is inflammatory, an irritant and gets compacted due to its sticky glue-like properties. Stay away.

Whole food should always be your main source of fiber, but sometimes you may need a little extra help.  Don't turn to laxatives as they can run through your system overnight like an internal root-rooter.  It is much better to use natural alternatives which help your body operate the way it should.  Please contact me to discuss how I can help you get your system moving!

What do you think?  Let's have a conversation on Jill the Health Coach FB page!