Tuesday, June 8, 2010
Constipated & too scared to talk - by Steph Martin
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)
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)
Wednesday, May 5, 2010
No whining about your dining
What about the impact on the environment? How much is nature whining from your dining? For me this is more of a subconscious decision than something I take into serious consideration, but I am hoping to change that.
So how exactly do we do this?
There are so many factors that affect the eco-friendliness of a restaurant. An NPO in the US called The Green Restaurant Association has done the work for us in establishing certification standards for restaurants. From their certification standards we can determine how green your local restaurant is.
Adapted from their site these are some questions you can ask
• What systems do you have in place to reduce water usage? And to reuse it?
• What do you do to reduce waste? Do you compost your organic waste?
• Do you recycle?
• Do you use local, organic and fair-trade produce?
• Did you source your furnishings locally and what are they made of?
• Do you supply serviettes or reusable napkins?
• Do you wash with bio-based products?
• What do you do to conserve energy? Do you use any sustainable energy sources?
• What do you do to reduce your pollution?
• Do you encourage/subsidize people to use more eco-friendly options?
By asking a few of these types of questions you can ascertain whether the manager/owner is concerned about the impact his restaurant is having on the environment and their customers. Your discussion will at least increase their awareness.
Restaurants can be high waste, pollution-producers and energy-users. The way they lead in terms of how they cook, the products they buy, the way they decorate has a huge effect on their clientele and their local environments.
Business is not just about making money it is about giving back to the community and saving the environment. Support the restaurants that do this and reduce nature’s whining from your dining.
If you have any questions please be sure to drop me an email via www.SOMAMA.co.za website or leave a comment below.
For more information and for places to eat green visit
RSA (not as elaborate as international databases but a good start)
Urban Sprout
Live Eco
US
The Green Restaurant Association
UK
Chic Vegetarian Cuisine
Times Online
Sugar Vine (London specific)
Wednesday, April 7, 2010
Unemployed and sentenced to crime
I often am concerned about the crime rate in South Africa and I wonder what is the government doing about it. And what can I do to make a difference?
A Devi Rajab article in the Mercury newspaper yesterday (local South African paper) reminded me of my concerns. In her article she tells of how she overheard youngsters planning a hijacking, her confrontation of them and their life issues. There is alot of truth in this article and learning for us all.
Please take some time to read it and let me know what you think.
Devi believes South Africa 's high crime rate is due to the high unemployment levels and the lust of the 1st world life - flashy cars, big house and lots of money.
I have always been of the opinion that poverty is one of the strongest factors that lead towards crime. As a single citizen I wonder how can I make a difference? I know that I can try consider the "criminals" differently, at least as humans. And I can realise that I am truly blessed for the life that I have been born into.
Please feel free to comment and share on your social media of choice.
A Devi Rajab article in the Mercury newspaper yesterday (local South African paper) reminded me of my concerns. In her article she tells of how she overheard youngsters planning a hijacking, her confrontation of them and their life issues. There is alot of truth in this article and learning for us all.
Please take some time to read it and let me know what you think.
Devi believes South Africa 's high crime rate is due to the high unemployment levels and the lust of the 1st world life - flashy cars, big house and lots of money.
I have always been of the opinion that poverty is one of the strongest factors that lead towards crime. As a single citizen I wonder how can I make a difference? I know that I can try consider the "criminals" differently, at least as humans. And I can realise that I am truly blessed for the life that I have been born into.
Please feel free to comment and share on your social media of choice.
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