@petry Yes, Thank you. I do know about what we should avoid,.
I like the idea of the apple a few hours before bed.
I do eat apples a good few times a week in the morning. I cut up the peeled apples to the shape of half moons and put a nut butter on them and then pumpkin seeds, flaxseed meal, sunflower seeds, hemp hearts on the slices I also put peeled cut up apples in my cooked oatmeal or steel oats.
That was not a pleasant experience you went through after the colonoscopy. I do know things can happen with just about any test....it certainly is disturbing mentally and emotionally, also, when it happens.
Up until this year, for a good few years before, I could not sit a certain way due tail bone pain. I have been doing leg exercises in bed each morning, simple ones, and walking fifteen minutes in the house. The layout of my house on the hardwood floors enables me to do this walking in the house. I walk in the house to avoid cold/hot weather and inclement weather etc. etc. Since doing that for a couple of years I no longer experience that pain associated with the tail bone.
Barbara