Constipation is one of the most common ailments and is usually characterized by a difficulty passing stools or an absence of the urge to eliminate. Whatever stool is passed may be hard, knotted and dark. Other symptoms that accompany constipation include bloating, appetite loss and mild nausea or indigestion. Repeated straining causes hemorrhoids. Chronic constipation is unhealthy because toxins are formed and absorbed when waste remains in the intestines for excessive periods. Headaches, bad breath and skin problems can result and increase the susceptibility for intestinal cancer. Waste should be eliminated through the bowels on a regular basis, usually once or more per day. If constipation is experienced along with other abnormalities, including blood in the stool, weight loss or pain, see a medical doctor for a proper diagnosis.
Constipation occurs when waste passes through the intestines too slowly. A healthy colon eliminates waste in 6-18 hours. The underlying cause is a low-fiber, high-sugar diet, which causes sluggish peristaltic muscles. Even where sugar is not added, refined flour, rice and pasta have been stripped of their fiber and nutrients. Raw foods provide necessary fiber as well as nutrients. The consumption of cow's milk is the most common cause of hard, dry stools, especially in children. High stress levels also contribute to constipation. In addition, many people experiencing constipation do not drink enough liquids especially water, necessary for waste movement.
Laxatives compound the problem because the constant stimulation of the bowels interferes with the body's natural functions. An imbalance of intestinal flora in the bowels is also a contributor. A magnesium deficiency also causes constipation. Magnesium is the central element of chlorophyll and is found in all greens. Another nutrient deficiency which may lead to chronic constipation involves folic acid. It too is found in green leafy vegetables. lack of physical activity also plays a role. Physical fitness optimizes circulation to the bowel as well as other vital organs. If possible, take regular exercise, preferably aerobic.
A number of medications cause constipation, including iron pills, antacids, diuretics, painkillers and antidepressants. Many pregnant women must combat constipation, which can be aggravated by iron supplements. Short-term bouts of constipation are particularly common among tourists, who change their eating habits and routines when visiting a foreign place. Other factors to consider are thyroid underactivity, which slows the metabolic rate, and liver problems that restrict bile needed for proper digestion.
One of the most frequently over looked causes of chronic constipation is parasites. In the U.S., it is estimated that about 50% of the water supplied to communities is contaminated with the parasite Giardia lambia. This parasite and several others (esp. Blastocystis hominus and Entamoeba histolytica) have been implicated in a large number of physical and emotional illnesses. People can easily pick these infestations up from salad bars, day care centers and household pets.
Increase fiber in the form of fresh fruits and vegetables and whole grains. The daily diet should include four cups of fresh, raw vegetables, one cup of fruit and one bowl of wholegrain cereal. Drink at least eight cups of water and fruit or vegetable juices daily. Certain fruits and vegetables are excellent mild, natural laxatives. A glass of hot water with a little lemon taken first thing in the morning helps promote normal bowel function. Sauerkraut contains choline, which activates peristaltic movements. Artichokes relieve constipation due to a sluggish liver by stimulating bile production. Foods rich in magnesium such as dark green, leafy vegetables and figs draw water into the stools, increasing their volume and softness. Papayas have a stimulating effect on the bowels and are mild enough to be fed to infants.
Prunes are a time-tested effective remedy. Soak five to ten prunes overnight and take in the morning with the soaking water. Even more effective is a mousse made from two-thirds prunes and one-third figs: press the soaked fruits through a sieve and take a teaspoon every half hour, or combine one-half cup prune juice with one tablespoon lemon juice and one cup of spring water and drink before bedtime for overnight relief of constipation.
Ripe gooseberries have a cleansing and laxative effect on the bowels because of their high cellulose and mucilage content. Sorrel, added to a green salad, stimulates intestinal activity. Chronic constipation can often be alleviated simply and naturally by eating a cucumber salad dressed with lemon, onion and unrefined, cold-pressed flax seed oil. Flax seeds are an excellent source of mucilaginous fiber. They absorb up to eight times their weight in water, thereby softening stools and making them easier to pass. The fiber of wheat bran, oat bran and psyllium husks also acts as a natural laxative.
A deficiency of B-complex vitamins can be the cause of constipation. Supplement with a high dose of B complex.
Lactobacillus acidophilus and other similar cultures found in yogurt help to replenish the natural bacteria in the intestines. Available in capsule form, they promote a natural intestinal balance which combats constipation naturally. Supplementing acidophilus and other friendly bacteria is non-irritating and can be used during inflammation as well.
Daily dosages:
Lactobacillus acidophilus, 3 capsules or 1 tsp.
Vitamin B complex, 3 capsules daily.
When taking herbs for laxative purposes, nutrition and lifestyle have to be addressed to heal and correct the causes of this condition. Take the herbs that stimulate the peristalsis of the intestines, speed the removal of hardened fecal matter through the intestinal tract, strengthen the connective tissue and heal inflamed mucous membranes so the intestines are able to function naturally on their own. Avoid herbal laxatives during pregnancy or nursing because of their abortive properties and the possibility of causing the nursing baby diarrhea. Psyllium seeds are safe to take during pregnancy.
Psyllium seed husks help soften stools and soothe bowel irritation. Take 1 tbsp. in a glass of water or juice before bedtime. Psyllium forms a soft, gelatinous substance which removes fecal waste and sometimes causes minor bleeding.
Fortunately, natural herbal remedies are available to treat the growing epidemic of these parasites in the North American population. These include wormwood, grapefruit seed extract, black walnut, pumpkin seeds, cloves, gentian, chinchona and garlic.
Aloe vera juice heals and aids in colon functioning. Take 1/2 cup daily for at least six months. After improvement, take 1 tbsp. daily for maintenance.
Buckthorn works as a laxative. Bring 2 tbsp. of the root and 1/2 cup of water to boil. Simmer until reduced to 1/4 cup. Add 1 tbsp. of honey to water mixture and drink 2-4 tbsp. in the evening.
Castor oil is a potent laxative and should be used for extreme cases only and not over a long-term period. Take 1 tbsp. in the evening before retiring.
Cascara sagrada increases peristaltic action of the colon. Take 1 capsule dissolved in 1 cup of water before bedtime.
Slippery elm helps to heal the lower intestinal tract. Take 1 tsp. of powder in 1 cup of water, three times daily.
Camomile or comfrey root enemas help remove bacterial toxins when other remedies are unsuccessful. Add 10-20 drops of echinacea tincture to enema water to fight bacteria.
Goldenseal is a natural antibiotic and will help stop bleeding. Take 1/2 tsp. of tincture three times a day for not more than two days during acute flare-ups.
Licorice tea soothes intestinal walls and is especially indicated for chronic constipation. Give your child 1 tbsp. of licorice tea, twice daily for four days. The nursing mother can also take licorice tea and pass it on to the baby through her milk.
Many homeopathic remedies exist for constipation that can be used in the short-term to stimulate the body's vital force. As homeopathy is specific to each person, below are a sample of the many other remedies that are prescribed. Take 6c every two hours for up to 10 doses.
Nux vomica is the remedy for frequent but ineffectual urge to pass stool, producing a little at a time; chronic use of laxatives. Feeling irritated and sensitive to noise, touch and pressure. Also used when constipation alternates with diarrhea.
Take Alumina for constipation with soft, clay-like and mucus-covered stools that are difficult to pass, often caused by sluggish bowels due to low-fiber diet. No urge to use the bowels.
Take Sulphur for hard and dry stool that is passed with difficulty and burning sensation. Alternates with diarrhea; stools are passed every two to four days when constipated.
Take 4 tablets under the tongue three times daily.
Nat mur is useful when the stools are hard, dark, dry and difficult to pass. There is often overabundance of water in other areas of the body.
Nat phos is most helpful for infants with constipation alternating with diarrhea.
If the stool is a light color from too little bile production or the tongue is white, use Kali mur.
Silicea in the tissue salt form is recommended when the stool is hard and slips back so that it cannot be expelled.
If the bowels seem paralyzed, take Kali phos.
Mag phos should be given to infants with spasmodic pain with each stool and much gas.
Regular exercise like walking, swimming or cycling improves bowel function. Walking is the best bowel regulator. When walking, the calf muscles, which are indirectly related to the digestive tract, are activated.
Diaphragm exercises are excellent to stimulate peristalsis, the wave of contraction in the digestive system that propels its contents.
Relax and take time to relieve the bowels whenever the urge is felt. The digestive tract is at its peak performance during the early morning hours between five and seven AM. Suppressing the urge to eliminate the bowels is a large cause of chronic constipation. Empty the bowels before work. Because the toxins are removed, you are able to think clearer.
Acupressure
Apply deep thumb pressure on points, as illustrated.
With the right thumb and index finger press firmly between your left finger and thumb for one minute. Repeat on other side.
Lie on your back and press the fingertips of both hands between the navel and the pubic bone, hold for thirty seconds, while breathing, then release.
Reflexology
Work the reflexes of the colon, liver, gall-bladder, adrenal glands, solar plexus and lower back, as illustrated.
Nutritional Supplements
Ascorbate/Non-acidic Vitamin C (Ester-C)
Flax Oil (Flora)
Flax-O-Mega 1000mg (Flora)
Udo's Choice Probiotics: Super Five Chewable Tablets (Flora)
Udo's Choice: Ultimate Oil Blend (Flora)
Udo's Choice: Ultimate Oil Blend Capsules (Flora)
DDS Acidophilus (Inno-Vite)
Magnesium Complex (Klaire Laboratories)
Vital Plex Acidophilus (Klaire Laboratories)
Healthy Trinity (Natren)
Acidophilus & Bifidus (Natural Factors)
Flax Seed Oil 1000mg (Natural Factors)
Flax Seed Oil Liquid (Natural Factors)
Mega Acidophilus Powder (Natural Factors)
FOS-A-Dophilus (Sisu)
Other Nutritional Supplements
Aloe Vera Gel (Nature's Herbs)
Aloe Vera Inner Leaf (Nature's Herbs)
Aloe Vera Gel (The Real Aloe Co.)
Herbal Remedies
Herbal Fibre (Albi)
Eucarbon (Flora)
Floralax II Fibre with Oat Bran (Flora)
Maria's Alcohol-Free Swedish Bitters (Flora)
Maria's Original Swedish Bitters (Flora)
Medicinal Tea: Laxative (Flora)
Green Magma (Green Foods)
Bio K (Greens+)
Stomach-Ease (HSC)
Holistic Horizons Colon Cleansing Program (Inno-Vite)
Magnesium Complex (Klaire Laboratories)
30 day Fabulax Cleansing Program (Knowledge Products)
Cascara Sagrada Extract (Natural Factors)
Laxative Formula (Natural Factors)
Swedish Bitters-Extra Strength (Natural Factors)
Cascara Sagrada (Nature's Herbs)
Garlic-Black Walnut Combination (Nature's Herbs)
Golden Seal Root (Nature's Herbs)
Green-Power (Nature's Herbs)
LB Formula (Nature's Herbs)
Licorice Phytosome (Nature's Herbs)
Psyllium Seed (Nature's Herbs)
Senna Extract (Nature's Herbs)
Slippery Elm Root (Nature's Herbs)
Nu Greens Promote (Nu-Life)
Herbal Laxative (Quest Vitamins)
LBT3 (Wild Rose)
Homeopathy
Nux Vomica (Nelsons Homeopathy)
External Therapies
Fennel Oil (Karooch Essential Oils)
Marjoram Oil (Karooch Essential Oils)
Palmarosa Oil (Karooch Essential Oils)
Pepper Oil, Black (Karooch Essential Oils)
Rosemary Oil (Karooch Essential Oils)