Constipation is your body's way of letting you know that something isn't right. Simple constipation is an incredibly common condition and almost always easy to treat. But it can be the cause of many other ailments, some of them potentially very serious.
For most people, "once a day" seems quite normal. For others, every few days might be their "regular" pattern. Even doctors can't agree on an ideal frequency. Naturopathic and nutrition specialists believe that twelve hours is a healthier transit time of food- in other words, twice a day. It's generally agreed that if your stools are soft and easy to pass, then you are unlikely to be constipated. If they're hard and difficult to pass- and you're going fewer than three times a week- then that constitutes constipation
There are many likely cause of constipation including lack of digestive enzymes, IBS, overuse of laxatives, lack of fibre, lack of exercise, not drinking enough water, poor muscle tone, certain drugs, nervous tension and poor liver or gall-bladder function to name a few.
Constipation left untreated may-literally- have grave consequences. Research confirms that those who suffer persistent constipation have a greater risk of contracting bowel cancer in later life than those who don't. Constipation is also a major factor in haemorrhoids and in diverticular disease as well as being a leading cause of bloating, digestive discomfort and headaches.
Things we can do to ease constipation: Drink more fluid: This is just as important as increasing your intake of fibre. Alcohol, coffee, sweet fizzy drinks don't count as they don't hydrate, in fact, they dehydrate the body. Tea is a better option than coffee. Better still are fresh juices, especially vegetable juices, herbal teas, soups and of course water.
Increase fibre: If you have already increased your fibre intake with no results, try different types of fibre. They are not all the same. Try soluble fibre like oats or oat bran. Avoid wheat bran. Try linseed or psyllium husks. Eat more fruit and vegetables.
Eat foods rich in magnesium and calcium: Magnesium and calcium are minerals that are excellent to ease muscle tension. So anyone with constipation which may be related to personality type will benefit from increased magnesium and calcium in their diets. Eat almonds, brazil nuts, brown rice, sunflower seeds or pumpkin seeds to get extra magnesium and calcium. You can also use a good supplement, like calcium and magnesium citrate to provide extra minerals to ease an over-tense bowel.
Take Vitamin C: Vitamin C taken between meals can help to improve regularity. Take 1 gram up to three times a day of a good timed released Vitamin C.
Avoid Potato starch or white flour: Both potato starch and refined wheat starch may cause or aggravate constipation in some sufferers. Cold cooked potatoes and jacket potatoes are, on the other hand, good gut foods.
More exercise: A common cause of constipation is lack of exercise. If you don't do any, your circulation slows down and muscle tone slackens.
Improve digestion: If your digestive is sluggish. Take a course of digestive enzymes, one with lunch and one with your evening meal. A month or two of good quality enzyme supplement can take the strain off an overworked digestion, improving the breakdown of starches, fats and proteins, and increasing absorption of vital nourishment and easing constipation.
A look at alternative medicines by David Foley, Medical Herbalist, member of the Institute of Medical Herbalists and owner of the Natural Way Health Food Shop, Letterkenny Shopping Centre.
