The Runs

“Some people have constipation of the brain but their mouth has the runs.” (Dane Cook)

Constipation, as defined by conventional medicine, is fewer than three stools per week and severe constipation as less than one stool per week. It's thought to affect around 15 % of Americans, which results in 6 million visits to the doctor’s office, or emergency room visits of around 700,000. Both cost billions of dollars in direct and indirect health care costs. It can be caused by foods you eat or avoid lifestyle choices, medication, or disease.

This means that at least 63 million people struggle with passing hard, dry, lumpy stool, endure feelings of being bloated, experience abdominal pain or feel as if something in their rectum or intestines is stuck. Toxins need to be removed from the body in order for it to function at its best. Health conditions associated with chronic constipation include ischemic colitis, diverticulitis and other gastrointestinal cancers, Parkinson’s disease, kidney diseases, anal fissures, stool incontinence, hemorrhoids, urological disorders and even back pain. Below are some interesting facts about constipation:

·        Constipation is more common in women than in men, and this is probably due to the frequency of constipation that often accompanies pregnancy. It also seems to be more common in senior citizen women, probably as a result of less physical activity and certain medications that are commonly taken by geriatrics.

·        Having daily bowel movements that are easy to pass is very important for the health of the colon, getting rid of waste (the ultimate full-body detoxification), and reducing the risk for certain cancers. Everyone’s bowel pattern is different, but ideally you should be moving your bowels every day.

·        In cultures with 70g of daily fiber consumption there is no colon disease. Even the American Medical Association and National Cancer Institute recommend that a healthy diet includes 20-30g fiber daily.

·        Instructions for the use of an enema are found in the Edwin Smith Papyrus from around 1700 BCE and the Elbers Papyrus in the 14th century BCE.

·        The colon, also called the “large intestine,” is at the end of the digestive tract. It is a muscular tube about 5.5 feet in length and 2.5 inches in diameter.

There are many natural ways to help relieve constipation. You can do these in the comfort of your own home and most of them are even supported by science:

1.   Drink up- You’ve heard it before drink more water. Have you taken the time and effort to actually drink more non-caffeinated fluids? Not only is dehydration the most common cause of constipation, but it can make you feel terrible in many other ways.

 

2.   Exercise- Not only does regular exercise reduce the amount of time it takes for stool to pass through the large intestine, it also acts as a stress reliever. Remember, psychological stress is one major cause of constipation. A variety of exercises can help, but there are certain yoga poses that can be particularly effective at getting things moving.

 

3.   Fiber-Soluble fiber helps water remain in your stool so that it does not become hard. Insoluble fiber adds bulk to your stools, which speeds up the movement through your bowels. Getting a combination of both is important. Most whole, unprocessed fiber-rich foods contain a combination of both. Some of the best choices include seeds, especially ground flax seed (try getting two tablespoons daily), organic berries, green leafy vegetables, nuts, prunes, figs, and psyllium husk.

Be careful to avoid processed foods that have added fibers (such as cereals), which tend to be high in sugar, less nutritious, and the fiber may actually cause gas, bloating and discomfort. Remove dairy from your diet, which can be constipating for many people.

4.   Magnesium and vitamin C-Many people with constipation have a deficiency in magnesium. Supplementation with magnesium citrate can act as a natural and gentle laxative. As with any dietary supplement, I recommend you “start low and go slow” by taking a small amount and gradually increasing the amount until you are able to have a soft, easy to pass bowel movement. If this is not enough, also supplementing with vitamin C can be helpful.

 

5.   Position matters-Humans did not evolve using toilets. Our ancestors were forced to squat when having a bowel movement. This worked well because when your knees are above your hips, it creates the optimal angle to pass a stool with the least amount of strain. You can put a stool under your feet or even try an invention called the “Squatty Potty” (www.squattypotty.com).

“Unrelieved stress affects almost every function of the body causing insomnia, high blood pressure, constipation, depression, and an assortment of anxiety-driven aches and pains.” (Pamela Peeke)[i]

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[i] Sources used:

·        “Constipation Quotes and Facts from Experts” by Loretta Lanphier

·        “Thirteen home remedies for constipation” By Helen West

·    “Top Five Natural Remedies for Constipation” by Lisa Dreher