Get Moving: 6 Ways to Alleviate Constipation
Most of my clients who come to me are constipated and they don’t even know it. We should be moving 12 inches of poop to have a healthy colon and proper digestion. If you are not eliminating a good amount of waste daily you may want to investigate because constipation over time can be very toxic and a sign of looming health issues.
Gluten and Grains: Grains cause major problems in the digestive tract and block many minerals from being absorbed. When minerals are blocked then smooth muscles won’t function properly for elimination. Grains also neutralize digestive enzymes which cause gas and bloating which slows down peristalsis.
Soy: dramatically stifles thyroid hormone production which is a major player in proper elimination. Cut out all soy products pronto to get back to regularity!
Magnesium: is a vital mineral needed for over 300 bodily processes. Our soil is depleted of this super mineral and so is our food. A standard American diet is very low in colorful vegetables needed to help us get enough magnesium. Some people may need to cook vegetables well to break them down which does not affect the magnesium status. Bone broth is also a great source of magnesium many people overlook.
Two great magnesium products can be found here:
Magnesium Citrate such as this one
A combination mineral product like this one
Vegatables and fruit are good sources of fiber
Fiber: Some people take psyllium husk fiber supplements and these can cause more harm than help. Psyllium husks can be very irritating to an already inflamed gut lining in the constipated person because they are impossible to digest. Using psyllium regularly is not a good idea because it does not address the bigger picture of why a person has constipation in the first place. Getting fiber from vegetables is much better idea for improving motility.
Probiotics: Many courses of antibiotics over a lifetime kill off our good bacteria that help move wastes out of the body. It is important to repopulate the gut with beneficial bacteria like Sauerkraut and Kim-chee. Antibiotics also slow down our metabolism which additionally affects regularity. An abundance of sugar and carbs in the diet will also cause proliferation of poor flora causing dysbiosis, an imbalance of beneficial flora. Dysbiosis has been linked to colon cancer in many studies so it is very important to get the bowels moving by introducing good probiotic organisms. See my recipe to make your own sauerkraut at home.
Stress: When we have a lot of stress our body stays in the flight or flight mode and the last thing it will do is relax enough for a proper bowel movement. Eating in a hurry, overeating and multi-tasking during meals also negatively affects digestion because poorly chewed food increases putrefaction and stagnation. It is important reduce digestive stress by eating slowly, chewing well, and eating a blood sugar balancing diet. It is also critical to sleep 8 hours a night and participate in relaxing exercise like walking or slow yoga to achieve normal bowel rhythm.
Watch my video below about relieving constipation:
Sources:
and Digestive Wellness by Liz Lipski Ph.D.
About the Author: Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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