All Stopped Up? Get Natural Relief from Constipation

​Today a friend asked me what to do about constipation. She had just read my recent blog post, The Scoop on Poop.  It happens to most of us sometimes, so let's talk about it...

(First off, let me say that I am tickled that sharing my personal stories has allowed you to feel free to share your stories also. That's a wonderful facet of holistic health: a supportive community, sharing our knowledge and friendship.)

​​The Symptoms of Constipation:
​

Up to 28% of Americans suffer from constipation, according to Elizabeth Lipski, PhD, in her book, Digestive Wellness.  

Constipation is really defined by the individual.

​For me, if I just skip one day, I don't like it.  That often happens if I'm travelling or at "that time of the month". Both are quite common.​

Some symptoms of constipation include: Lumpy or hard stools, having bowel movements 3 times per week or less, incomplete evacuation, sensation of obstruction, pain, and straining. 

Other than discomfort, constipation is harmful because: if fecal matter sits in your colon too long (over 30 hours), it may irritate the mucosal lining and increase the possibility of re‐absorption of toxins back into the bloodstream.  Gross!

​The Causes of Constipation:

What causes constipation?  Although some may blame aging, it's really due to results of lifestyle.
​

• eating excess dry foods like grains and meat
• dehydration
• certain medications
• gut dysbiosis (bad bugs)
• magnesium deficiency
• sedentary lifestyle
• hormone cycles
• pregnancy
• under-active thyroid
• lactose intolerance
• diseases like Parkinson's, lupus, diabetes
• overuse of laxatives

​Natural Constipation Relief

For most people, eating a whole-food diet, drinking more water, and getting regular exercise will help a lot.

Think about this...  the times when we eat and when we poop are both voluntary.  So, if you're too stressed, you're not listening to your body's needs.  Your bowel needs to relax to function.  You can actually sit on the toilet mindfully and train yourself to relax. (If you have taken laxatives, you will need to re-train your body to have bowel movements on its own.)

On the flip side, if you feel the urge to "go" but ignore it, that's unhealthy for the health of your colon and rectum, too.  Listen to nature's call!

Other things to try:

• Increase your fiber intake from food-  This includes eating plenty of green vegetables (asparagus, brussels sprouts, peas, kale, etc.) and seeds (like flax and chia).​
• Slow down and chew your food!  Try to take 30 chews per bite until the food is very liquid and already partially digested.  It's amazing what that simple solution can do for digestion and overall wellness!
• Try psyllium husk powder- it adds bulk and water to the stool, plus regulates bowel function.  Build up slowly to 1 tsp per meal (to avoid gas).  It's not good, however, to use it regularly.  Your bowels could become dependent on it and it can be harsh to the lining of the digestive system.
• Take probiotics.  Acidophilus works in the small intestine and bifidus/bifidio strains work in the large intestine (colon).  Look for a multi-strain product.
• Add magnesium- it helps with the rhythmic contractions in digestion.  I take 400mg per day at night.
• Evaluate your medications. Pain relievers, antacids with aluminum, antidepressants, iron supplements, blood pressure meds, plus many others.
• Take plenty of natural vitamin C- it softens the stool.
• If all else fails, find a medical professional who can evaluate you for food sensitivities, infections, a leaky gut, or parasites.

​(Disclaimer - this is NOT medical advice. Consult with your physician before trying new supplements.)
​
When I travel, I always bring along a bag of "smooth move" tea.  It contains a gentle laxative called senna.  (It's the main ingredient in those dieter's teas.  All it does is get things moving and make you poop.)  One cup in the evening before bed usually does the trick.  I only use it once in a blue moon, because it's not good to rely on it on a regular basis; but who wants to be on vacation and all-stopped-up?  Not me.

Are you eating low-fat?  I do NOT recommend that at all.  Fat keeps your digestive system nice and slick.  Enjoy the healthy fats like grass-fed butter, ghee, olive oil, coconut oil, avocado, and macadamia oil.  My husband puts a huge scoop of coconut oil in his coffee every morning.  Give it a try!  (Tropical Traditions brand is the best there is!)

As you may know, I don't eat any grains and rarely eat starchy legumes. As far as nutrition goes, they're worthless.  Yes, the whole grains and beans contain some fiber, but they can also cause a leaky gut and have very little nutritional value compared to the fibrous, vitamin & mineral-rich vegetables you should eat instead. (See my article: FIBER- It's NOT just for old people! )

Lastly, have you had your thyroid checked?  Constipation is a classic symptom of hypothyroidism.  Without proper thyroid hormone, everything slows down, including the muscles involved in the digestive process.

Here's wishing you Au Naturale Health & many happy flushes!!!!
---Jenny

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