Five, six, seven... and move!

We hear a lot about exercise being important and it is. It helps the heart, brain and joints. We need to also

remember that exercising our internal system is equally important. If we don't exercise, the heart becomes sluggish and joints are affected, among other ill-effects. If the elimination system doesn't get exercise, internal sluggishness leads to constipation, hemorrhoids, diverticulitis and a host of other conditions.

How do you keep things moving on the inside? Hydration and fiber.

Fiber is like a push broom; it corrals waste and pushes it out of the body via peristalsis. Water helps with the pushing. Women ought to have approximately 25 grams of fiber, daily, while men should aim for 38 grams. How can you obtain this fiber? Eat vegetables, fruits, oatmeal and bran. Others sources include hemp, chia, and flax seeds, and psyllium husks.

• An apple (medium): 4.4 grams

• Hemp seed (1 tbsp.): 1.6 grams

• Chia seed (1 tbsp.) 5 grams

• Flax seed (1 tbsp.): 2 grams

• Psyllium husk (1 tbsp.): 4.3

Sprinkle chia, hemp and/or ground flaxseed over your salads or hot cereal or you can add them to smoothies. If you take psyllium husk, make sure to take it with at least one full glass of water and drink water throughout the day. Psyllium husk absorbs water quickly and swells. Insufficient water consumption will lead to constipation.

Regardless of the fiber you use, keep yourself hydrated and your elimination easy. You will begin to notice a difference in the way you feel. Happy moving!