1. Low residue foods: meat, milk, eggs, and cheese.
  2. White foods: sugar, starch, white bread, rice, and pasta such as macaroni, spaghetti, etc.
  3. Inadequate water.
  4. Too little exercise.
  5. Skipping breakfast.
  6. Eating hurriedly. Tense lifestyle.
  7. Ignoring the urge to eliminate.
  8. Overeating or
  9. Poor posture; shallow breathing.
  10. Constricting bands of clothing.


  1. Gardening for 1-3 hours daily is the best exercise. If gardening is not available, one should walk to tolerance daily (1/2 – 2 hours), head up, breathing deeply. Use a deep breathing exercise once daily: Take a deep breath through the nose and hold it for a slow count of 20; exhale fully through the nose and hold the breath out for the slow count of 10. Repeat 10 to 40 times. May be done while driving, walking, or other activity. Tension and stress are relieved through exercise.
  2. Correct poor posture through appropriate arm and shoulder and low back exercises.
  3. Drink water until urine is pale.
  4. Use 1-4 T. of bran daily in food. Eliminate entirely all constipating foods. Eat only whole-grain bread, cereals, and pasta. Use plenty of raw fruits and vegetables. Leave those sweet things alone.
  5. Reduce bodyweight at least down to average, and 5-10 per cent below average is probably ideal. Figure 100 pounds for your first 5 feet in height and add 5 pounds for each inch above 5 feet if you are a woman, and add 7 pounds for each inch over 5 feet if you are a man, to obtain your average weight.
  6. Maintain regularity in all things: mealtime, bedtime, arising time, etc. Have a set time for eliminations; probably best upon arising or within one hour after a good breakfast.
  7. Drink two cups of slightly hot water at the “set time.”
  8. Use a mild herb tea such as senna, if needed on occasion. Use ½ teaspoon of tea leaves to 1 cup of boiling water. Set aside to steep for 10-15 minutes.
  9. Try eating 4-6 olives with each meal to relieve constipation.
  10. No article of clothing should leave even a faint mark on the skin.
  11. Use one ear syringe of cold water as a small enema to initiate the urge.

For more information contact: 

Silvia Rojas Reyes, 
N.D., M.M.P., Health & Life Coach
 (Lifestyle Medicine, Harvard)

Phone: 44- 756 24 25 749


“Healthy Lifestyle Matters in Prevention of Diseases”  SRR

Amazing Natural Medicine