Constipation

Constipation is one of the top digestive complaints that people experience. It leads to an estimated 2.5 million doctor visits, annually.

The conventional medical system defines constipation as ‘less than 3 bowel movements a week, for several months’. Yikes! So, going three times a week isn’t constipation? How unpleasant that must be. We would argue from a preventive medicine, and well, just feeling better standpoint, that constipation would be defined as missing 1 day out of the week! On the other hand, many other sources say a BM should happen after each meal - this is certainly normal for some, but not everyone.

Regardless, being constipated is unpleasant and will leave a person feeling full, bloated, sluggish, irritable and even tired.

Types of Constipation

There are two main types of constipation - primary and secondary. Primary occurs without any specific reason. This is the most common type. Primary means it’s not related to some other health or medical issue. 

Secondary constipation is due to some other identifiable issue - examples include diabetes, hypothyroidism, irritable bowel syndrome (IBS), pregnancy, etc.

Laxatives Aren’t The Fix!

The market is full of products (laxatives) to help with constipation. Unfortunately, they only solve the immediate problem. In fact, continued use of laxatives will lead to a ‘lazy’ bowel that won’t work on its own anymore. This is known as ‘laxative dependency’ and is not easily fixed, so it’s important to only use certain laxatives very, very rarely.

And just because something is called a ‘natural’ laxative doesn’t make it any better. In fact, natural laxatives made of herbs like Senna, Cascara, Aloe, Rhubarb or Buckthorn may be create strong dependency.

Sure, in some instances one may need to use a laxative. It happens. But regular use isn’t a good idea. Rather, working on the digestive process so it doesn’t happen in the first place is the right idea.

How To Make it Flow Regularly

There are 3 main ways to improve digestive health (and constipation!) These are:

1. Hydrate
Most people run around dehydrated, that’s a fact. Constipation can be due to dehydration in the colon. More water also means the body will pull less water from the colon when dehydrated. Hydration allows the stool to remain soft and easy to pass. *Shoot for 1/2 your body weight (pounds) in ounces of water each day. So, a 160 lb person would want to drink 160/2 = 80 ounces each day, at a minimum.

2. Exercise
Exercise is important for everything in regard to health. Exercise will help keep the large intestine (where stools are made) toned and moving regularly. Try adding in some crunches or sit ups after drinking a bit of water in the AM - that can get things moving!

3. Diet
By now, most people understand that fiber is helpful for constipation. Fiber is the indigestible part of plants. While it has no nutritional value of its own, it helps to bulk up the stool, thereby helping to stimulate its passage from the colon. (Fiber is also great food for the healthy bacteria in the gut).

‘Back Up’ Help:

Sometimes, a person is doing all the right things and still isn’t going regularly.

This is where certain natural remedies can add a little extra help to keep things going. Here’s what we recommend in order of most to least important:

1. A good probiotic. Any given BM is made of about 50% bacteria. Beneficial bacteria is really what makes our GI systems healthy. Supplementing with a probiotic ensures that the GI tract has plenty of good bacteria to do its job, regularly.
   
2. Fiber. Sometimes more is better. Adding supplemental fiber in (with adequate water) can be a powerful stimulus to the bowels, keeping the BM's moving. Fiberbiotics contain multiple sources of the best types of soluble fiber - a great fuel for the healthy bacteria as well.
   
3. Digestive enzymes can be very helpful when the cause of constipation is poor/inefficient digestion. When food is rapidly consumed, without proper chewing, it’s tougher for the stomach to do its job - breaking down foods from solid to a liquid. Poorly digested food is slower and tougher to digest. Supplementing with digestive enzymes improves digestive efficiency, lessening the chances of constipation.
   
4. Magnesium. The human body has multiple demands for this mineral as it’s used throughout many systems. Magnesium is found mainly in nuts, seeds, legumes, whole grains, leafy greens, chocolate and coffee! When taken as a supplement, magnesium can pull water into the large intestine, helping to swell and hydrate the stool - allowing for an easy exit. Don’t over do it though, too much magnesium will give you the opposite from constipation!
   
5. Food sensitivities can lead to constipation as well. Certain foods, when regularly consumed, may cause constipation in susceptible people. Taking a home food sensitivity test can reveal food sensitivities; removing these foods can greatly improve digestion.

If constipation is an issue, start with the three main suggestions - regular exercise, increased fiber and regular hydration. If extra help is needed, add in the above mentioned supplements one at a time so the effect can be observed, until regular BM's occur.