because you care

Often not a popular topic of conversation, constipation is something that most of us know and have experienced at some point in our lives! It can be brought on by travel, stress, dehydration, pregnancy, hormonal and/or even seasonal changes. While a once-off occurrence is relatively normal, prolonged or even permanent constipation is something that urgently needs to be addressed.

Regular bowel movements are vital to our health. When digested food and waste products are not properly eliminated, toxins accumulate in the colon and are then recirculated into your bloodstream. Studies have shown that the toxic build up from chronic constipation can increase the risk of developing colon cancer. Also, the high pressure from constant straining can lead to hemorrhoids, diverticulitis and even rectal prolapse (when part of the inside of the rectum is pushed outwards and protrudes through the anus)

Fortunately however, constipation is usually easily remedied with a few simple diet and lifestyle changes together with certain key supplements.

What's Normal?
Most health practitioners agree that it important to have at least one bowel movement a day. Proper elimination, as we’ve discussed, is an important mechanism for removing toxins from the body. Each individual, however, is different. For one person three bowel movements a day may be normal, while another might have three bowel movements a week and still not be constipated. If your bowel movements fit somewhere in this range, then you're on a normal schedule.

Constipation
Since bowel movements vary so much from person to person, constipation applies not so much to the infrequency of bowel movements, as to the fact that they consist of hard, dry stools that require much straining and/or are painful to pass. Abdominal swelling or a bloated sensation is often an associated symptom as well as a continued sensation of fullness after a bowel movement.

Normal bowel movements should be soft and easy to pass. They shouldn't be dry, hard, or painful.

Relieving Constipation Naturally

Diet and Lifestyle

1. Eat plenty of fiber-rich foods such as fresh fruits, raw green leafy vegetables, legumes and wholegrains.
2. Include plenty of insoluble fibre to increase the bulk of stools. Good sources are seeds (especially ground flaxseeds), oatbran, apple pectin, psyllium husk, and the skins of many fruits and vegetables.
3. When increasing the fibre content of your diet be sure to drink plenty of water! This is so important as dehydration is one of the leading causes of constipation. Drink at least 8 glasses of water throughout the day, even if you are not thirsty. Add sliced lemon, cucumber and mint if you can’t handle the taste of plain water.
4. Eat prunes or figs. These are the best natural laxatives!
5. Eat smaller portions and eat regularly (3 main meals and 2 snacks). Large, heavy meals once or twice a day place a huge strain on your digestive system and can aggravate or cause constipation.
6. A cup of hot liquid first thing in the morning may stimulate the colon and induce a bowel movement. Try hot water or herbal tea with freshly squeezed lemon juice and raw honey to sweeten (use xylitol, eyrithritol or stevia if you are conscious of your blood sugar levels).
7. Avoid alcohol and caffeinated beverages. These increase fluid loss and worsen constipation.
8. Avoid dairy, soft drinks, meat, white flour, highly processed foods (cakes, pastries and pies), table salt and sugar as these foods are difficult to digest and have little or no fiber!
9. Exercise! A twenty to thirty minute walk can often relieve constipation. Physical activity boosts metabolism and speeds the movement of waste through the intestines.
10. Try reduce your stress levels (hard I know). But taking time out to relax and breathe properly is so important for our physical, emotional and mental well being.
11. Move your bowels whenever you feel the urge to do so. Never repress the urge to defecate. The body can ‘forget’ when it needs to eliminate.

Supplements
1. High-quality probiotic. Probiotics are extremely important for the proper digestion and absorption of your food. If food is digested more efficiently and more effectively, constipation is often reduced as a result.
2. Digestive enzymes. Taken with meals to aid digestion. Digestive enzymes break down food into smaller molecules called micronutrients. These are then either absorbed and utilised by the body or discarded in the faecal matter.
3. Magnesium. A deficiency of this mineral can lead to constipation. Magnesium promotes proper muscle contraction and relaxation.
4. Vitamin C with Bioflavonoids. Vitamin C serves as a gentle laxative. In fact, as doses of vitamin C are slowly increased through out the day, almost everyone will eventually develop loose stools. Vitamin C is both cleansing and healing. Remember to use a buffered form as large doses of Vitamin C can be quite acidic.
5. Garlic. Either eat a couple of cloves a day or take 2 to 4 garlic capsules (some garlic capsules have had the garlic odour removed). Garlic destroys harmful bacteria in the colon while encouraging the growth of our good bacteria (probiotics). It also stimulates peristalsis and promotes the secretion of digestive enzymes.
6. Omega 3 fatty acids from Fish oil (marine algae is a good vegetarian/vegan option) – Omega 3 restores proper fatty acid balance to our cellular membranes which in turn results in the healthy functioning of our entire digestive tract. They have an anti-inflammatory effect on the colon (excellent for those with IBS), are a natural laxative and also assist the movement of the stools through the intestines.

Herbal
1. Aloe Vera Juice - has a cleansing and healing effect on the digestive tract and aids in formation of soft stools. Drink ½ cup morning and night. Aloe Vera can be mixed with herbal teas such as peppermint or fennel, both of which improve digestion and reduce bloating and flatulence.
2. Ginger – stimulates the digestive system and eases passage of foods through the intestines. Ginger can be taken in capsule form, grated into food or even drunk as a tea with a bit of honey and lemon.
3. Yerba Maté Tea – 2 to 3 cups a day on an empty stomach. Maté softens the faecal mass, as well as stimulating normal peristalsis and encouraging elimination.

It is wonderful to treat a problem such as constipation using natural remedies. However, unlike laxatives, these small changes work with our natural body rhythms and thus may take a few days to take effect. Patience and perseverance are key. The results are definitely worth waiting for though, as one often experiences a clearer skin, increased energy, a happier and brighter mood and sometimes even a healthy reduction in body composition!

Please consult your local homeopath, clinical nutritionist or health shop owner for the recommended daily dosages of supplements.


Steph Martin is a wellness and nutrition fundi who practises what she preaches. She advises out of Lifestyle Health in Ballito(beautiful town on the North Coast of KZN, South Africa)