Constipation, the not so fun health issue.

Not the most comfortable of health concerns, constipation is irregular or infrequent bowel motions. This can cause pain and frequent wind, as well as bloating and a general feeling of fatigue. There are many reasons why constipation might occur, and they can include:

• As a side effect of prescribed medication
  
  
• Due to food intolerances
  
  
• Poor detoxification processes in your body
  
  
• A diet full of processed food and refined carbohydrates
  
  
• A diet high in saturated fat/excessive meat
  
  
• Dehydration
  
  
• Lack of body movement/exercise
  
  
• Due to an illness or mechanical issue

The list of reasons could go on for quite a long time, but you get the picture. Constipation is generally a symptom of something else, and once that is remedied then the constipation will usually turn into regular bowel motions too. Let us focus on some ways in which we can help our bodies eliminate more efficiently:


Water

Ensuring that we have 1.5 to 2 litres of water minimum per day means that our body can detoxify and release unnecessary waste particles. If the cells are dehydrated, this process can’t work effectively and we become tired and sluggish. Having sufficient water also means that our stools are lubricated and can move through our system instead of clogging it up.

Fibre

Eating fibre is a great way to get and keep regular bowel motions. This is because fibre has the ability to both clean the digestive tract, and bulk up your stool so that it moves through your system easier. Fibre is found in all fruits, vegetables, nuts and seeds. If you keep the skins on your fruit and vegies the fibre content is increased. If required you can also use fibre medicinally, such as psyllium husk and flaxseed meal. If doing this you must also drink extra water, so that the fibre doesn’t clog up your system further.

Fruits and Vegetables

It goes without saying that these are the cornerstone of health and wellness. When we include 2 serves of fruit, and 5 serves of vegetables in our daily diet this ensures we get adequate amounts of fibre, moisture, vitamins and minerals. If we provide our body with what it needs to function optimally, the issue of constipation generally falls away.

Exercise

Movement is an age old remedy for constipation. Physical movement of the body also helps to stimulate movement in our digestive tract. A daily walk for 20 minutes or some stretching and star jumps to break up your desk job can really help relieve constipation and belly bloating. 

Probiotics

Sometimes we can have constipation because the bacteria in our gut are out of balance. By offering our digestive system some good bacteria in the form of a quality probiotic, we can often remedy digestive issues such as constipation, bloating and gas. To get the right probiotic for your situation, speak to your naturopath or health care practitioner.

 

Some simple home remedies

Dried figs – Place 2 dried figs in a glass of water. When you go to bed at night, eat the figs and then drink the water. Alternatively you could eat them in the morning when you wake up.

Lemon in warm water on rising, this helps to wake up your liver and digestive system.

Prune juice, mixed with 30mls aloe vera juice and a tablespoon of flaxseed meal. Consume as a natural laxative.

 

Herbal, homeopathic and nutritional medicines are also wonderful at relieving constipation. You will be able to discuss this in consultation with your naturopath or health care provider.

For further information or help with easing your digestive issues, please call the Wholesome Chick Naturopathy Clinic on 0473 486 156.

Alysia Chick, BHSc Naturopath