Natural Constipation Relief Strategies You Should Know About

Natural Constipation Relief Strategies You Should Know About 

Constipation is a very common problem, but fortunately is one that can
usually be easily remedied with lifestyle changes. Ironically, one of
the biggest hindrances to your success may be not realizing you’re
constipated in the first place.

Conventional medicine typically defines constipation as fewer than two
or three bowel movements a week. But you should really be having one
bowel movement a day, and preferably two or three. So if you are
having anything less than one bowel movement a day, you should take
steps to relieve your constipation.

Regularity is so important for your health because without it, toxins
accumulate and are recirculated in your bloodstream. Constipation can
also increase your risk of hemorrhoids or fecal impaction, in which
your stool must be removed manually.

Fortunately, although constipation is very common, it is also usually
temporary and relatively easy to resolve.

What Causes Constipation?

One of the main causes of constipation is a poor diet -- one that
focuses on processed foods and sugar and lacks fresh vegetables that
are good sources of fiber. Fiber helps move bulk through your
intestines and promotes bowel movements.

Other common causes include:

• Laxative abuse: If you take laxatives over a long period of time,
you can become dependent on them. First you may require higher dosages
to have a bowel movement, and eventually your intestine can fail to
work properly.

• Hypothyroidism: An underactive thyroid gland is a common cause of
constipation

• Irritable bowel syndrome (IBS): This can cause spasms in your colon
that slow the speed at which the contents of your intestine move
through your digestive tract.

• Ignoring the urge to go: If you consistently ignore the urge to have
a bowel movement, for instance to avoid using a public toilet,
eventually you may stop feeling the urge.

Why Laxatives are NOT a Good Option

Americans spend three-quarters of a billion dollars every year on
laxatives, according to the American Gastroenterological Association,
which is not only a waste of money but a potentially harmful move.

One of the biggest risks of laxatives, especially stimulant laxatives,
is that your body can become dependent on them for normal bowel
function. When you stop using them, it takes a long time for the
activity of your bowel to be restored.

This is true even of senna or cassia laxatives, which are frequently
marketed as natural.

These laxatives, when used for a period of weeks or months, may even
decrease your colon's natural ability to contract, which will worsen
constipation. Further, overuse of laxatives can damage nerves, muscles
and tissues of your large intestine.

So if you absolutely must use a laxative, make sure it is only for a
very short-term period. And remember that laxatives do absolutely
nothing to address the underlying causes of your constipation. But
fortunately the natural tips in the next section do.

Relieving Constipation Naturally

If staying regular is a struggle for you, here are my top recommendations:

1. Get checked for hypothyroidism, especially if you’re a woman over
40. Constipation is one of the hidden symptoms of hyopothyroidism.

2. Try squatting. This is the best, natural position to help expel
stool from your colon and reduce your risk of hemorrhoids, and it’s
still the way many people around the world go to the bathroom. In your
home, you can get many of the same benefits by placing a stool near
your toilet to raise your knees, purchasing a special squatting device
to modify your toilet, or simply squatting on your own toilet.

3. Eat plenty of fiber-rich foods. Vegetables are phenomenal sources
of fiber, and I suggest eating those that correspond with your
nutritional type freely. For added fiber to help normalize your stool,
try whole organic flaxseeds. Grind the seeds in a coffee grinder, then
add a tablespoon or two to your food.

You can also try organic psyllium, which I personally use nearly every
day. Psyllium is unique because it's an adaptogenic fiber, which means
it will help soften your stool if you’re constipated, or reduce
frequency of your bowel movements if you have loose stools.

4. Exercise regularly. This helps stimulate circulation and intestinal
function, causing your bowels to move properly.

5. Take a high-quality probiotic. This helps to balance the good and
bad bacteria in your gut, which is essential for proper digestive
function. Probiotics are also useful in fighting IBS, which can
contribute to constipation.

6. Aloe vera and magnesium supplements can also be useful tools to
speed up your bowel movements.

If you integrate this advice into your lifestyle, you should be able
to virtually eliminate your risk of constipation and any reliance you
had on laxatives. For one final tip, make sure you heed nature’s call.
The longer you ignore the urge to have a bowel movement, the more
water is absorbed from the stool. This makes it harder and ultimately
can make it more difficult to stay regular.

10 Foods You Should Be Eating, But Aren't

10 Foods You Should Be Eating, But Aren't 

Source: The 150 Most Effective ways to boost your Energy by jonny Bowden

To put together our list of 10 foods folks should be eating, but aren't, we checked in with Jonny Bowden, a California-based nutritionist and author of seven books, including The 150 Most Effective Ways to Boost Your Energy. Bowden says Americans should avoid taking their cues from the USDA's food pyramid, which he dismisses as the product of interest-group politics. Instead he favors a Mediterranean-style diet rich with fruits, vegetables, fish, whole grains, and olive and nut oils, focusing on the following 10 foods in particular.

Cherries

Nutritionist Jonny Bowden notes that cherries are packed with anti-inflammatory properties. They contain antioxidants, thought to help the body protect against the damaging effects of free radicals and the chronic diseases associated with the aging process.

Blueberries

Like cherries, blueberries contain antioxidants found to promote heart health. A 2009 study showed that rats fed blueberries lost belly fat, the kind of fat linked to diabetes and heart disease.

Kiwifruit

This tart little green fruit, with its soft, hairy skin and seeds you can swallow, is chock full of vitamin C--a whopping 115% of what you need to eat in a day. It's also low in calories--just 45 per fruit sans skin.

Grass-Fed Beef

Unlike mass-produced cows raised in feedlots, free-range cows nibble grass and avoid the ravages of hormones, steroids and antibiotics. Grass-fed beef is full of omega-3 fatty acids. Bowden says beef's bad rap comes from highly processed varieties like McDonald's hamburgers and ballpark franks. "Grass-fed beef is a whole different animal," notes Bowden.

Wild Salmon

Even more so than grass-fed beef, wild salmon is packed with omega-3 fatty acids, associated with heart and brain health, and with bringing down blood pressure and triglycerides, a risk factor for heart disease. Omega-3s have also been found to improve mood and reduce inflammation.Even more so than grass-fed beef, wild salmon is packed with omega-3 fatty acids, associated with heart and brain health, and with bringing down blood pressure and triglycerides, a risk factor for heart disease. Omega-3s have also been found to improve mood and reduce inflammation.

Flax Seed

Also a tremendous source of omega-3 fatty acids, flax seed has been shown to contain powerful anti-cancer compounds called lignans. Flax is also a great source of fiber, which enhances digestion. Try throwing it into your next smoothie or sprinkling on a salad.

Also a tremendous source of omega-3 fatty acids, flax seed has been shown to contain powerful anti-cancer compounds called lignans. Flax is also a great source of fiber, which enhances digestion. Try throwing it into your next smoothie or sprinkling on a salad.

Whey Protein Powder

Little Miss Muffett knew what she was doing when she ate her curds and whey. A run-off of the cheese-making process, whey in powder form can be a great source of protein. It's also been shown to stimulate the immune system. So get off your tuffett and try sprinkling some in your next smoothie.

Kale

A member of the cabbage family, which Bowden dubs "vegetable royalty," kale contains indoles, a compound found to fight cancer. Kale is also full of sulforaphane, another cancer-prevention agent. Plus, Kale contains calcium, iron and vitamins A, C and K, and two nutrients that are great for the eyes, including zeaxanthin.

Coconut

One of the most misunderstood foods. The body uses the fat in coconut, called MCT, or Medium-Chain Triglycerides, as energy, like a carbohydrate. Coconuts are also high in lauric acid, a fatty acid that tends to kill pathogens.

Dark Chocolate

Rich with a phytochemical called flavanol, found by a 2005 study in the Journal of the American College of Cardiology to improve cardiovascular health. Look for chocolate with at least 60% cocoa content.This message (including any attachments) contains confidential information intended for a specific individual and purpose, and is protected by law. If you are not the intended recipient, you should delete this message and are hereby notified that any disclosure, copying, or distribution of this message, or the taking of any action based on it, is strictly prohibited.