Get A Move On: Tips for Clearing Constipation

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Get A Move On: Tips for Clearing Constipation

 

Constipation results when food moves too slowly through the

gastrointestinal (GI) tract. About 80 percent of people suffer from

constipation at some time during their lives. Brief periods of

constipation are normal. Constipation is usually diagnosed when bowel

movements occur fewer than three times per week on an ongoing basis.

Other signs of constipation occur when the stool is hard, dry or

there is excessive straining. The stool can often be described

as " rabbit pellets " or like " toothpaste squeezed from the tube " .

Sometimes it is painful to pass. Sometimes the patient does not feel

complete after a bowel movement.

 

There is widespread belief that everyone should have a bowel movement

at least once each day. There is no " right " number of bowel

movements. Each person's body finds its own normal number of bowel

movements. It depends on the food you eat, how much you exercise and

past history. This kind of thinking has led to the overuse and abuse

of laxatives.

 

Constipation can arise from lack of enough fiber and water,

inadequate exercise, advanced age, muscle disorders and poor diet.

Pre-menstrual and pregnant women can suffer from constipation also

but, the most common cause is usually dietary. However, constipation

can be a component of irritable bowel syndrome or can result from a

wide range of causes, such as a drug side effect or physical

immobility.

 

many medications, including pain killers, antidepressants,

tranquilizers, and other chiatric medications, blood pressure

medication, diuretics, iron supplements, calcium supplements, and

aluminum containing antacids can cause or worsen constipation.

 

Constipation can sometimes have an unknown or idiopathic cause. Some

people have a good diet, drink plenty of fluid or do not have a

disorder, which can cause constipation, yet become constipated. Their

bowels are said to be 'underactive'. This is rather common. Most

cases occur in women. This condition tends to start during childhood

or in early adulthood and persist throughout life.

 

Transit Time is the amount of time it takes for a meal to go from the

mouth to the rectum. A healthy transit time is less than 24 hours.

Constipation is the result of poor digestive and bowel habits, which

slow down the transit time, allowing waste materials to sit longer in

the intestines. Stool (waste products) builds up along the wall of

the colon preventing healthy absorption of nutrients. Our stool is

made up of our body's waste including undigested food, toxic waste

from the liver and billions of bacteria. As the stool sits longer in

the intestines a metabolic process continues. The intestines continue

to absorb water, making the stool harder and fermenting the bacteria.

This starts the waste to rot creating toxic by-products, which are

then absorbed into the bloodstream. This absorption of toxins is a

form of self-poisoning, called autointoxication.

 

Symptoms of autointoxication include: headaches, brain fog,

depression, obesity, diverticulosis, PMS, bad breath, foul smelling

gas, bloating body odor and include some autoimmune diseases.

 

Serious diseases, including colon cancer, can sometimes first appear

as bowel blockage leading to acute constipation. Therefore,

particularly constipation of recent onset should be diagnosed by a

physician. Dietary and other natural approaches should be used by

people with constipation only when there is reason to believe no

serious underlying condition exists.

 

 

Constipation Self Test

 

1. Do you feel fatigued, have low energy or muscles aches? (yes =

1/no = 0)

2. Do you have a bowel movement fewer than 3x/week on an ongoing

basis? (yes = 1/no = 0)

3. Do you strain to pass stool? (yes = 1/no = 0)

4. Do you pass dry hard pellets or stool that looks like toothpaste?

(yes = 1/no = 0)

5. Do you have an abundance of foul smelling gas? (yes = 1/no = 0)

6. Do you eat 25-30 grams of fiber per day? (yes = 1/no = 0)

7. Are you unable to loss weight even though you eat " healthy " ? (yes

= 1/no = 0)

8. Do you take anti-depressants or pain medication? (yes = 1/no = 0)

9. Do you drink 8 glasses of water per day? (yes = 1/no = 0)

10. Do you exercise at least 3x/week? (yes = 1/no = 0)

 

 

Total Score______

 

 

Tips for Good Colon Health

 

1. Peristalsis and Hydration: Peristalsis is the natural waves of

contractions produced by the digestive tract in order to move food

through the colon. There are many ways to stimulate peristalsis, but

the most important way is through hydration. Constipation is often

caused by dehydration. Hydration of the colon is key to making

peristalsis happen naturally. (see Traditional )

 

2. Bulk: The colon requires bulk for it to achieve healthy movement.

Optimal intake of fiber is about 25-30 grams per day. The ideal

combination of soluble fiber (psyllium husk) and insoluble fiber

(flax oil, fiber) helps to absorb water and toxins and adds roughage

to bulk up stool and sweep away built up debris in the intestinal

tract.

 

3. Lubrication: is essential for the smooth flow of stool out of the

intestines. Essential oils such as flaxseed oil, borage oil and fish

oil are ideal.

 

 

Nutritional Advise

 

Water and other liquids such as fruit and vegetable juices and clear

soups are essential in any healing process. Liquid helps keep the

stool soft and easy to pass, so it's important to drink enough

fluids. Distilled water is the best. 6-8 eight ounces glasses per

day. Try not to drink liquids that contain caffeine or alcohol.

Although a little caffeine works well as a diuretic, excess caffeine,

dependency on caffeine for a bowel movement, as well as alcohol tend

to dry out your digestive system.

 

Prunes are one of the best natural remedies for constipation! A

simple handful of prunes will make all the difference. Today, prunes

actually come in different flavors! You can find them infused with

natural cherry, grape and apple essence!

 

Apples contain naturally-occurring chemical compounds known as

phytochemicals, polyphenols, or flavonoids, some of which have been

proven to have antioxidant activity that inhibits, or scavenges, the

activity of free radicals in the body. Cell damage from free radicals

can be a factor in certain cancers, heart disease, strokes, and other

conditions such as diabetes and constipation.

 

A diet combined with both insoluble fiber (fiber that doesn't

dissolve in water) will keep most people regular. You get fiber from

eating lots of vegetables, wheat bran, whole-grain breads and cereals

and fruit.

 

Foods high in fiber are fruits such as apples peaches, raspberries

and tangerines. Vegetables such as acorn squash, raw broccoli,

brussels sprouts, cabbage, carrots, cauliflower, spinach, black-eyed

peas, cooked zucchini, kidney beans and lima beans. Also cooked whole-

grain cereal, cold (All-Bran, Total, Bran Flakes), whole-grain

cereal, hot (oatmeal, Wheatena) and whole-wheat or 7-grain bread.

 

Juice Therapy is a great way to take advantage of the eliminative and

cleansing capacity of the organs. This cleansing capacity is greatly

increased and accumulated metabolic waste and toxins are quickly

eliminated. It affords a physiological rest to the digestive and

assimilative organs. After the juice fasting or juice therapy, the

digestion of food and the utilization of nutrients is improved.

 

Powdered psyllium is a quality source of supplemental fiber. Be sure

to drink plenty of water, otherwise the fiber will form an

obstructing mass, adding to your condition. Start with one rounded

tablespoon of the powder stirred well into a glass of water or

diluted juice.

 

Acidophilus: The normal, healthy colon contains " friendly " bacteria

(85% lactobacillus and 15% coliform bacteria). It is the friendly

bacterial flora found in yogurt and is essential to the digestive

system. When these bacteria are not in balance, then the person may

experience bloating, flatulence, constipation, and malabsorption of

nutrients. Acidophilus taken as a dietary supplement may help to

detoxify and to rebuild a balanced intestinal flora. Acidophilus aids

the digestion and helps to replace the " friendly " intestinal flora.

 

The power of Green Whole Foods is essential for all day energy,

greater focus under stress, sense of well-being, strengthened immune

system, fewer food cravings and optimum synergistic balance of

essential nutrients for total health. Green Whole Foods is a powder

that contain antioxidants, vitamins, minerals, amino acids, active

enzymes, bioflavinoids, chlorophyll and other phytonutrients

necessary for optimial cellular metabolism, repair and protection!

These ingredients contain the most powerful combination of nutrients

ever known in any grain, herb or food. They contain almost all of the

vitamins, minerals, proteins and enzymes necessary for the human

diet, plus chlorophyll.

 

Spirulina Blue Green Algae: Spirulina possesses a complete protein

richer than steak, abundant organically complex minerals, a wide

variety of essential vitamins, and many beneficial enzymes. Spirulina

is more than just a food. As with Chlorella it has been shown to be

valuable with almost every aspect of health. These necessities are

bio-available which means that they are easily assimilated throughout

the digestive tract, giving instant access to vital nutrients.

Because of algae's high chlorophyll and high nutritional content it

is an excellent part of a cleansing program.

 

Chlorella Green Algae: Chlorella's tough cell wall protects the

valuable nucleus inside. When it is harvested it is instantly dried

and the cell walls are gently cracked open. The nutrients inside

retain full potency. Once in your body, the cracked open cells

release their valuable nutrients. Because it is so easy to digest,

your cells get the full benefit of this nutritional powerhouse. These

necessities are bio-available which means that they are easily

assimilated throughout the digestive tract, giving instant access to

vital nutrients. The algae provides intestinal nourishment and has a

soothing and healing effect on the mucous lining. It works to

detoxify and purify our system.

 

Barley Grass and Wheat Grass: Eating barley and wheat grass is like

eating a plate of green vegetables. These cereal grasses, are

harvested young and are ecologically grown in nutrient rich soil.

They are approximately 25% protein and contains all the essential

amino acids, concentrated vitamins, minerals and fiber. They have

been shown to increase our overall health by reducing intestinal

putrefaction and maintaining healthy blood another important

component of cleansing.

 

Klamath Lake Blue Green Algae: This remarkable plant grows 100%

organically in the Upper Klamath Lake of Oregon. Blue Green Algae has

more protein and chlorophyll by weight than any other plant or animal

on earth. Klamath Lake algae is considered to be the most nutrient

rich of the algaes.

 

Lecithin: Lecithin is produced naturally and is one of the main

substances that digests cholesterol in the human body. Lecithin

supports the liver and aids in the metabolism of fat. Lecithin is

used to strengthen the heart as it clears the blood vessels of

cholesterol. It also useful as part of a weight loss programs to help

dissolve fat.

 

Fiber (water-soluble), psyllium, seed husks, or oat bran are

suggested. Take 1 to 2 teaspoons of fiber supplement at night before

bed.

 

Magnesium: The supplement magnesium has been found to aid in the

management of symptoms. Taking 200-300 mg of magnesium 2 to 3 times

daily has been shown to help.

 

Omega-3 : This fish oil has been shown in many studies, to reduce

your bad cholesterol levels and reduce plaque buildup in your blood.

By reducing your bad cholesterol, you are helping your body to fight

off stress and relieve anxiety, tension and even prevent heart

disease! Fish that are high in Omega-3 are excellent ways to help

your blood stream.

 

Psyllium Husks: A natural plant source of dietary fiber essential for

the proper functioning of the digestive system. Fiber significantly

lowers total cholesterol and LDL cholesterol levels.

 

Add protein and carbohydrates to your diet: Incorporate protein into

your diet. Protein helps to keep sugar levels stable. You can find

protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.

 

What You Should Avoid:

 

Limit foods that have little or no fiber such as ice cream, cheese,

meat, snacks like chips and pizza, and processed foods such as

instant mashed potatoes or already-prepared frozen dinners. Too much

white flour and refined sugar, two major constipation causers, means

you need more fiber.

 

What you don't eat may be even more important than what you do eat.

Avoid alcohol, caffeine and sugar, because they tend to worsen

constipation. If you can't avoid them, then at least cut down.

 

Decrease Caffeine: Caffeine is something many people in America and

Europe are used to bringing in their daily lives. Though many studies

have shown that this addictive stimulant can help produce symptoms of

anxiety, insomnia and the like. Caffeine is found in coffee, tea,

chocolate, many sodas and even certain medications. Always ask your

doctor about a medication before using it. Also, ask the doctor if

there is an alternative medication if your medicine contains

caffeine. As coffee is a good diuretic, I often recommend up to 24

oz. But, many people will use it as a means to " move them " , as this

does not allow for proper peristalisis.

 

Reduce Processed and Refined Foods:

 

Processed food can rob your food of nutrients and vitamins that your

body needs to fight off stress and promote good health. Try to buy

whole foods, unprocessed foods and try and stay away from " instant "

foods, preservatives, artificial flavors, saturated fat and MSG.

 

Reduce Sugar Intake:

 

Too much sugar can rob our body of essential nutrients. Yet don't be

so fast as to replace the sugar with Stevia the natural sweetener

from the Stevia plant. Artificial sweetener can also cause anxiety as

well as other health concerns.

 

Reduce Alcohol Intake:

 

In small amounts, alcohol can be good for your heart but too much

alcohol is not a good thing for your body and too large of an intake

increases your body's need for extra vitamins. The body has a harder

time using oxygen. As a result, you can become more sensitive to

stress - which in turn can cause constipation.

 

 

Andrew Pacholyk, MS, L.Ac

http://www.peacefulmind.com/constipation.htm

Therapies for healing

mind, body, spirit