The Healthy Table
Guide for healthy heart, healthy digestive system, avoiding lower back pain, and fighting constipation

what to do	fighting constipation	getting healthy heart	avoiding lower back pain	having healthy digestive system
don't sit for long periods of time, stand more, sitting for long periods cramps up your intestines	X	X	X	X
always sit and stand up straight, never slouch	X	X	X	X
get cardio / aerobic exercise every day at least 1/2 hour	X	X	X	X
do crunches and sit-ups	X	X	X	X
always suck in your stomach	X		X	X
do stretching exercises for lower back every day	X		X	X
kneel instead of sit	X		X	X
avoid artificial sweeteners	X	X		X
avoid medications if possible	X	X		X
don't drink caffeine	X	X		X
don't drink coffee, caffinated or decaf	X	X		X
eat a lot of fresh fruits and vegetables every day	X	X		X
eat organic foods	X	X		X
minimize the stress in your life	X	X		X
no high-fructose corn syrup	X	X		X
no hydrogenated oils	X	X		X
avoid alcohol		X		X
avoid excess salt		X		X
avoid fatty foods		X		X
avoid sugar		X		X
do not sit on the toilet, know when to say, "enough is enough, don't force yourself to poop, straining is very bad, let it come naturally, if you force, you can have hemmroids, constipation, bleeding, and if you keep straining these things can get worse	X			X
never read on the toilet, only come to poop, if there is no poop, don't stay on toilet	X			X
for men, always pee standing up	X			X
don't wear underwear or pants that are too tight	X			X