14/11/2020
As you know, our physical and mental health is a reflection of the health of our gut. You are what you eat and what you eliminate (or don't). It is an unavoidable truth, and something we can't continue to ignore. Along with lifestyle and dietary changes, Reflexology is a wonderful tool to help you cope with the stresses of everyday life.
~This article is written by Sarah Otto, Goodness Lover~
Did you know that we should be emptying our bowels at least once every day?
So if you haven’t p**ped today (or yesterday or the day before that)... then you may be constipated. 💩🌞
Constipation is often defined as 3 or fewer bowel movements every week.
BUT many people don’t realize that you can p**p and still be constipated if the bowels are not emptying completely! 😲
The good news is that there are natural remedies to this condition.
The Dangers of Taking Constipation Lightly
Although constipation is one of the most common digestive problems affecting 1 out of every 6 people, it should not be taken lightly.
You see, our bowels are designed to eliminate toxins and waste.
So when things get backed up, toxins are reabsorbed into the bloodstream and waste putrefies in the colon, feeding pathogenic bacteria and fueling inflammation.
That means, being constipated is not only uncomfortable and disruptive. It can also lead to major health problems, like:
👎 Fatigue
👎 Hemorrhoids
👎 Leaky Gut
👎 Joint Pain & Arthritis
👎 Hormonal Imbalances
👎 Mood Disorders
👎 Premature Aging
👎 Autoimmune Conditions
👎 Hormonally-Related Cancers
👎 Colon and Pancreas Cancer
8 Ways to Relieve Constipation Naturally
Clearly, constipation is not something to be taken lightly.
That’s why we’ve compiled 8 ways to help you move your bowels regularly:
🏃♀️ 1. Regular Exercise
One of the top causes of constipation is inactivity.
A moderate amount of regular exercise, such as walking or gentle yoga, is sufficient to promote healthy bowel movements. Exercise speeds up the time it takes for waste to move through the large intestine and encourages contractions of the intestinal muscles that keep things moving through the body.
It’s best to exercise on an empty stomach, as exercise encourages our blood to flow to our limbs rather than our digestive organs. Relax a bit after you eat to ensure that your nutrients are well-absorbed and to avoid digestive problems.
💧 2. Hydration
When you are dehydrated, the body pulls water from the colons, making stools hard and difficult to pass.
Pay attention to how much water you drink and listen to your body to determine how much you need. 8 glasses daily is a general guideline, though some people need more or less.
You can also enjoy herbal teas, fruit and vegetable juices, and clear broths. Steer clear of alcoholic beverages and avoid caffeinated drinks in excess, as these can contribute to dehydration.
A glass of hot water soothes the intestines, softens stools, and encourages contractions, providing relief for constipation.
🥜 3. Fiber
Fiber is found in all fruits, vegetables, grains, nuts, seeds, and legumes. It is the part of plants that we are not able to digest.
There are two kinds of fiber: soluble fiber and insoluble fiber. Both are found in most plant foods, though in varying proportions, and both are important for digestive health.
Soluble fiber is defined as that which dissolves in water. It improves the digestion and absorption of nutrients, nourishes the beneficial bacteria in the gut, and improves the microbiome. Good sources of soluble fiber include beans, avocado, broccoli, sweet potatoes, apricot, apples, and pears.
Insoluble fiber (which does not dissolve in water) helps with bowel regularity. It adds bulk to stool and draws water into the colon, making stool easier to pass. You can get insoluble fiber from almonds, walnuts, spinach, okra, oat bran, berries, and flaxseeds.
💊 4. Magnesium
Many people (up to 75%, by some estimates) don’t get enough magnesium. If you suffer from muscle twitches, cramps, weakness, fatigue, or poor memory, you may be low in magnesium. Constipation can also be an indicator of a magnesium deficiency.
Magnesium draws water into the colon and encourages the intestinal muscles to relax, which improves contractions of the bowel.
Magnesium citrate is a good choice for the occasional relief of acute constipation, while magnesium glycinate is the preferred form for long-term use, as it is both gentle and well-absorbed.
You can also get magnesium from nuts, tofu, legumes, avocado, and leafy greens, especially collards, kale, spinach, and mustard greens.
🍵 5. Ginger
Ginger has a stimulating effect on the digestive tract which can prevent or relieve constipation. Ginger also soothes inflammation in the gut and improves digestion.
Fresh ginger can be added to savory dishes and ginger can be boiled with water to make a warming tea.
Ginger essential oil can also be used. To do so, mix 3-5 drops of ginger oil with an ounce of carrier oil, like coconut or jojoba oil. Massage the oils into the abdomen, making gentle circles in a clockwise direction.
🌿 6. Bitters
Bitters are infusions of a variety of bitter-tasting botanicals. Common ingredients include milk thistle, dandelion, cassia, gentian, and cinchona bark.
Bitters stimulate the production of digestive enzymes and bile to support healthy digestion. By improving digestion, regular consumption of bitters prevents constipation and regulates bowel movements.
Bitters can relieve nausea, gas, and bloating. It can also improve satiety signaling in the body so we know to stop eating when we’ve had enough.
🦠 7. Probiotics
Probiotics improve digestion by fortifying the microbiome.
Probiotic supplementation has been shown to improve bowel regularity and stool consistency, along with reducing symptoms that often co-occur with IBS, like pain and bloating.
Additionally, a study review that included over 1,100 participants found that probiotics reduce bowel transit time (the time it takes for f***l matter to pass through the bowels) by 12 ½ hours and increased frequency of bowel movements by 30%.
It seems that Bifidobacteria are the most effective for relieving constipation, though more research is needed to state so conclusively.
😔 8. Stress Relief
Stress can be a prime cause of constipation. Stress triggers changes in the body that diverts energy away from digestion. Additionally, when we’re stressed, we’re more likely to eat poorly and neglect exercise, further adding to the troubles.
Healthy stress management practices are vital for relieving constipation and restoring healthy digestion.
You can protect yourself from the impacts of stress and relieve constipation by practicing mind-body exercises like yoga, meditation, and nature study.
