The Four Fs of Irregularity: Fluid, Fiber, Fitness, and Food

7 min read 2022 Apr 26
Written by Amelia Brown

Have you ever gotten a random whim of inspiration at midnight, where you’re suddenly committed to becoming a new person tomorrow? A fit, healthy, hydrated self with a six-pack waiting for you right around the corner? 

The truth is such strategies to conquer the world always seem to have a blind spot on our inspired minds. Something essential to consider is the consistency it takes to become the healthiest version of yourself. 

In this article, we will talk about the four things that need a regular check-up to maintain a healthy body. Let this be the wake-up call!

#1 Fluid

More than half of American adults don’t drink enough water – either they are too busy, forget to do so, or don’t track it while thinking they’ve consumed enough of it already. A study of 2,000 people from the U.S. found that only 22% drink 8 to 10 glasses of water a day. 

That’s some sad news. The body needs lots of water to carry out essential life functions. In fact, a human body can survive from 8 to 21 days without food but can only survive 3 days without any water. 

Several tips will help you drink enough water every day:

  • Set reminders. Download an app that pushes out a notification to remind you to drink a glass of water every once in a while.
  • Drink a glass of water before each meal. It will increase your satiety, too. If you want to make an extra step, drink a glass of water before bedtime and right after you wake up.
  • Get a reusable water bottle. We’ve noticed that a transparent water bottle works best – this way, you can see how much you’ve already had. Also, bottles with measurements work wonders for those who like tracking their water intake!

#2 Fiber

Besides not consuming enough water, 8 in 10 Americans don’t get enough fiber in their diet, making it harder to maintain a healthy gut microbiota. 

Fiber’s super-power is taking great care of your gut – it is a viscous water-loving substance that makes it easier to flush toxins out of your body by increasing the volume of stool. With enough fiber and water in your diet, you can ensure that the buildup in your gut is not secretly undermining your health.

Making sure you consume enough fiber provides a healthier foundation for your gut. By ridding yourself of bloating and constipation, you set the right environment for food to pass through your digestive system without lingering there.

How to introduce more fiber into your diet? Here are some reliable sources of it:

  • Fresh fruits (berries, apples) and dried fruits
  • Vegetables (avocados, potatoes, broccoli)
  • Nuts (chia seeds, almonds, pistachios) 
  • Whole grains (oat bran, quinoa) 

Or, if you’re not a fan of the foods listed above and want a reliable shortcut to enough fiber in your diet, try ColonBroom. It tastes like strawberries, makes you poop like a winner, and doesn’t consume your time finding good sources of fiber that also taste good.

#3 Fitness

Oh, if only the gym membership included the right motivation to work out consistently. We’ve all been there – the first month seems the most promising; however, the following eleven months often feel like a trap. 

Like all of the above, working out requires some mental tricks to become a habit. Here’s how you can include it into your routine: 

  • Start with smaller goals. Make sure you take mini-steps towards your goal body: don’t try to push yourself straight into a 3-hour workout. Instead, set smaller goals that progress to more extensive exercises later on. 
  • Even when you don’t feel like it, try to still make it to the gym or hop into your workout clothes. Taking the first small step toward working out makes it easier to start since, most of the time, it’s the mental barrier that tells us we’re too not in the mood for exercise at the given moment.

Forget the “all or nothing” mentality. If you don’t feel like doing anything intense today, try to switch it out to a stroll in the park, don’t just lay on the couch. You’ll feel much prouder of yourself this way!

#4 Food

Something that gets in the way of a healthy diet is, once again, the “all or nothing” mentality. Eating only “clean” foods, starting fresh on Mondays, and other strict rules are the first red flags in staying healthy. 

Try adopting a different outlook on food – there’s no “good” or “bad” food. Food is just a tool to get the proper nutrients and calories that we later use for energy. Whether it’s a chocolate bar or a poke bowl, it’s still… food. 

Here are some tips that will help you maintain a healthy figure without getting lost in the diet craze: 

  • Don’t categorize. Calling it a “bad” or “ruined” day once you’ve had a treat after a whole day of eating healthy will make it harder to keep up the consistency. 
  • If you crave something less nutritious yet tasty, just allow yourself to have it in moderation. Don’t let the thought of that craving consume you! It will cut back the chances of a food binge after a day of “clean” food. 
  • Never wait for Mondays to “start fresh.” Your chance to start taking care of your health is as close as your next meal.

Make your own meals. It’s easier to get confused about what’s healthy for you when you don’t know the content of your meals. Preparing food makes it easier to make more conscious choices.

The Bottom Line

Starting a healthy lifestyle can be super confusing at first. Don’t let it discourage you, though. Try following the tips in this article to understand what it takes to make healthy habits more regular. 

If you’re still looking for a way to hack your mind into practicing all of the things listed above, try diving into the topic of habit formation. This way, you will pave the way for many other beneficial changes to your lifestyle. 

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