Constipation … Part 3
This week, we are at the finish line with our constipation series. After discussing symptoms and possible food solutions, we will now look at effective supplements. I always recommend to only use one supplement at a time. If it does not work, discontinue and try a different option.
Constipation Relief Supplements include:
- Sprouted chia seeds and flaxseeds: High in fiber and healthy fats, flaxseed oil helps to lubricate the colon. Consume about 2–3 tablespoons of water soaked seeds daily with water or liquid, and consider taking 1 tablespoon daily of flaxseed oil.
- Psyllium husk: High in fiber and helpful for forming stool. When combined with water or another liquid, psyllium husk swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. For adults and children over 12 years of age, mix one tablespoon with 8 ounces liquid once daily.
- Cod liver oil: A traditional remedy that is typically given as 1 tablespoon mixed with 8 ounces of fresh pressed carrot juice to stimulate bowel movements.
- Apple fiber: Apples (and pears) contain a special type of fiber called pectin. Pectin is an insoluble fiber that helps the stool become bulky, allowing it to pass through the digestive system easier. Consume about 1–2 teaspoons twice daily.
- Magnesium: Magnesium improves gut motility. Add this supplement in slowly. Adjust the dose based on symptoms. Consume about 250 milligrams 2–4x daily.
- Probiotics: Maintaining a healthy intestinal tract is critical for avoiding digestive problems. Take a daily probiotic containing at least 15 billion “live and active” organisms.
- Aloe vera juice: Helps reduce inflammation and improve the frequency of bowel movements. Take 1/4 cup twice daily while adjusting the amount based on symptoms.
Natural Constipation Prevention Practices:
- Exercise: Physical activity increases muscle activity in your intestines, so try to fit in more movement and formal exercise most days of the week. Exercise can especially be helpful in the morning for getting the digestive system “fired up,” soothing stress and putting you a positive mindset.
- Managing & reducing stress: Approximately 75 percent to 90 percent of all doctors office visits are related to conditions caused by stress? This includes constipation. Stress manifests in the body in multiple ways you can’t always feel: increasing muscle tension, increasing levels of “stress hormones”, causing blood sugar levels to rise, altering your appetite, altering normal digestion by changing the gut environment, and affecting the way your thyroid gland and hormones works. Stress relief practices include: yoga or stretching, meditation, prayer, spending time outdoors, reading or writing a journal, exercise, warm baths, and using relaxing essential oils.
- Biofeedback: This therapy involves working with a licensed therapist who uses devices to help you learn to relax and tighten certain parts of your body on demand, especially tight or constricted muscles that can become tense when you’re under stress. Learning to relax muscles in your pelvis can help you pass stool more easily when it comes time to go to the bathroom.
Although conventional laxative teas, solutions and tablets might temporarily help relieve constipation, they can also be overused and cause many side effects. You can also occasionally try tactics like a salt water flush or bone broth fast to help clear things out and get them moving again.
Conventional laxatives work by causing the muscles of the GI tract to contract, increasing water absorption or bulking stool so it can move quickly through the colon. The problem is that this often causes abnormal loss of fluid and ultimately weakens muscles needed for bowel movements. The body rebounds after taking laxatives by holding on to all of the available water it can get, which leads to water retention or bloating.
Conventional laxative misuse/abuse health problems:
- Dehydration
- Electrolyte imbalances
- Acid/alkaline base changes
- Digestive enzyme imbalances
- Water retention
- Light-headedness
- Damage to the colon and digestive organ damage
- Complications with the cardiovascular system
As always please leave comments, questions or other topics of interest.
