The colon (also called the large intestine) is the final stop for food waste before it is expelled through the rectum, making it a key player in digestion and overall health. While there are genetic factors that contribute to colon-related diseases, such as colon cancer and celiac disease, we can maker day-to-day choices that naturally improve intestinal health, especially when it comes to things like constipation and gut inflammation.
Stay Hydrated
One of the easiest and most effective ways to keep your bowels moving healthily is to drink plenty of water. It lubricates the intestines (including the colon) and softens undigested material, meaning stool passes through more quickly and comfortably. The best way to tell if you are getting enough water is by noticing the color of your urine—clear or pale yellow means you’re probably well-hydrated.
Eat Foods High in Fiber
Along with water, your intestines also need plenty of fiber to form healthy stools that won’t get trapped in your colon. Most doctors recommend getting fiber from whole foods rather than supplements. Legumes, nuts, seeds, and vegetables are some of the healthiest sources of fiber there are, so make a point of working them into your diet.
Supplement Your Gut Flora
Another great way to improve colon health is to ensure that a healthy and balanced colony of microorganisms is present in the gut. These microorganisms include billions of bacteria and fungi that help break down food and neutralize toxins that may form during digestion. Yogurt is the most well-known source, but you can also get your daily dose of probiotics from kefir, miso soup, kimchi, kombucha, sauerkraut, or with a supplement.
Incorporate Exercise Into Your Routine
Movement is a very natural way to stimulate the colon and keep stool moving at a steady pace. One risk factor for developing colon cancer is a sedentary lifestyle, so find an exercise routine that works for you. Simply stretching or walking can provide the stimulation needed to maintain healthy digestion.
Ditch Processed Foods
A recent study conducted on mice suggests that emulsifiers found in most processed foods may cause unhealthy changes in gut flora, increased inflammation, and a higher risk of developing colon cancer. So in addition to providing your body with the fiber it needs, a diet rooted in whole foods will help you avoid harmful additives that can wreak havoc on your colon.
Be Mindful of Possible Food Allergies
Many people suffer from mild food allergies and don’t even know it. Common food allergies include peanuts, milk, wheat, fish, and eggs, while common symptoms include skin rashes, congestion, abdominal pain, constipation, and diarrhea. If you experience any of these symptoms right after eating specific foods consistently, try eliminating those foods, and consider talking to a doctor about an allergy test.
Have Some Ginger Tea
Mildly spicy and perfect with honey, ginger tea is a gentle and natural way to soothe gut irritation. It can help with symptoms like gas, bloating, nausea, diarrhea, and inflammation. Sipping a cup may not get to the root of your colon health issues, but it can certainly provide some relief along the way.
Use Senna as a Laxative
While the best way to maintain colon health is through lifestyle changes, such as those listed above, sometimes a person just needs a laxative to get relief. If this is the case but you still want to avoid conventional medications, then the amazing senna plant has your back(side). Senna is often found in over-the-counter laxatives and is a safer herbal option than aloe vera, which is commonly recommended. Aloe vera can cause severe abdominal cramps that may lead to miscarriage in pregnant women. Still, senna can cause less severe abdominal cramping and diarrhea in some people and should only be taken when other options have been exhausted.
Remember that by attending to your colon health, you are also attending to your overall health and your quality of life. While it might feel embarrassing at first, it is important to address digestive issues with your doctor, especially if they are recurring.
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