You may like your morning cup of coffee because it helps you mentally kickstart the day, but it can also help you get moving internally.
For about one-third of people, drinking coffee — even decaf — promotes a bowel movement. (Caffeinated coffee is 23% more effective than decaf.) And for those who respond to coffee's gastro-effects, it starts happening about four minutes after the first cup.
If you're one of the 16% of people who deal with constipation — or 33% of those ages 65 and older who contend with it — you might try using coffee to help move things along.
Overcoming constipation is important because it gets rid of harmful proteins your intestinal bacteria produce that can lead to chronic disease and dementia.
In addition to drinking coffee, other self-care remedies can help you avoid complications such as cramping, hemorrhoids, anal fissures, and increased risk of cardiovascular disorders and stroke.
Here’s how to to get things moving:
• Increase fiber intake with 100% whole grains, two prunes a day, vegetables, and fiber supplements. Aim for a minimum of 25 grams of fiber (mostly insoluble) daily for men and 35 grams for women.
• Stay well-hydrated.
• Get 150-300 minutes of exercise weekly. Physical therapy (Kegels for women and men) may help strengthen your pelvic floor muscles if constipation has damaged them.
In addition, check with your doctor to see if your medications may be the cause of constipation.
And improve your overall nutrition (your gut will thank you) with the information in my book "What to Eat When."