Normally, it takes 24 to 72 hours for food that is ingested to be eliminated as waste. In the presence of adequate fluid intake, adequate roughage, normal gastrointestinal mucosa, and an intact nervous system, elimination should occur within this time frame. A good way to cleanse your colon is to do those things that will allow your colon to clean itself, by eating a balanced diet, replacing daily water losses, getting adequate exercise, and eating fruits, vegetables, and whole grains.
Effects of Modern Living
Modern living includes a high-fat diet that is rich in refined sugars and carbohydrates. Fluids are drunk on the fly, as carbonated beverages, and water is sipped from a bottle or gulped from a fountain. Fruits and vegetables are forgotten. Sedentary lifestyle has created an epidemic of obesity and type II diabetes.
Fats slow down digestion. Refined sugars and carbohydrates are low in bulk. Bulk is further diminished by inadequate fruit and vegetable intake. The average adult loses at least a liter of water per day in the form of moisture lost from skin, glandular secretions, respirations and urine. Inadequate water intake causes stools to become dry, hard, and difficult to pass. These factors set the stage for chronic constipation.
Help Your Colon Help Itself
Maybe you are suspicious of the idea that your colon normally cleanses itself. Even if you suffer from chronic constipation, there are steps you can take to improve your rate of elimination.
1. Eat more fruits and vegetables.
Increase your intake of fruits in vegetables. Recommended amounts of fruits and vegetables vary according to age, sex, and activity. The average amount is 3 to 5 servings per day. A variety of resources of a dietitian can help you calculate how many servings of fruits and vegetables you should eat daily.
2. Drink more water.
Talk with your doctor about how much water is recommended for you to drink daily if you have any medical problems. You are more likely to drink water when you have it on hand, so make a plan to carry your water with you. Invest in an appropriate sized container, and fill it up in the morning. Carry your water with you to work or play.
3. Exercise more.
A sedentary life style slows down digestion. Exercise and gravity aid in the propulsion of food throughout the gastrointestinal tract. Discuss an exercise regimen with your doctor. Ask your doctor what your target heart rate should be post exercise. Examine your job’s health benefits: They might include some coverage for fitness programs. If you are aerobics adverse, try simply walking for 30 minutes to an hour daily.
4. Talk to your doctor.
If you are still concerned about constipation after doing all of the above, talk with your doctor about fiber supplements such as psyllium seeds or husks, or the use of luke warm water enemas.
Beware Sudden Changes
Please keep in mind that the changes in diet and lifestyle works best for those with a normal gastrointestinal tract. If your bowel habits have suddenly changed, or if you are experiencing abdominal discomfort or rectal bleeding, see your doctor to establish a reason for your problem.
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