Colon cancer as well as colon cleansing are popular topics these days. There are many frightening statistics out there but here are some positive ones which I think will be helpful. 95% of all colon cancers can be stopped if caught early enough. Also experts agree that colon cancer may be prevented entirely through a high-fiber, low-fat diet.
M. Sara Rosenthal, writing in her book 50 Ways to Prevent Colon Cancer explains that the colon essentially acts as a solid waste container, drying out the waste that doesn't get absorbed further up. The nervous system controls the muscular contractions of your colon, which slowly moves your waste downward, toward your rectum. You experience these stronger muscular contractions as the "urge."
The frequency of bowel movements varies from person to person. According to Rosenthal, "although many North American sources say it's normal to move your bowels anywhere from a few times per day to a few times per week, if you're not having one to three large, bulky, soft but firm bowel movements per day, you probably have a tendency to be constipated.
Most constipation is usually "functional" meaning it is a result of your lifestyle and not because you have a disease. Often we do not allow ourselves enough time to feel the urge or we just plain ignore it. Studies do show that Africans who have a lower incidence of colon cancer have more frequent bowel movements than North Americans who have a higher rate of colon cancer. Rosenthal says the lesson we should learn here is to modify our lifestyles.
Changing your lifestyle involves modifying your diet. Eating more fiber and drinking more water will help your digestive system work more efficiently. Soluble fiber helps lower bad cholesterol and insoluble fiber moves through the digestive tract and absorbs water like a sponge. This helps to form your waste quickly into a solid form, making the stools bigger, softer and easier to pass. Also getting more exercise can help alleviate constipation and keep your digestive system running smoothly. In addition Rosenthal recommends performing twice a day the following exercise which is called "The Squat."
Here is how to perform "The Squat" - Stand with your feet parallel to your hips and slowly squat down, making sure your weight is forward (rather than reeling backward or rolling your knees inward). You may need to practice a few times before you can do this comfortably. If you are having problems balancing you can hold onto to the seat of a chair with your hands or brace yourself against the wall.
When you are sitting down try to having a bowel movement, elevating your feet by resting them on a low stool can also help start the movement.
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