Constipation
Comments(11) If you do not have a problem with constipation, then great. But anyone who has a problem knows how uncomfortable it is and dealing is ESSENTIAL - both for your sanity/comfort and for your health. I write this here because it has come to my attention that a number of people are having issues. I have to work very hard to be regular and happy too. I also think that Dr. Oz who has been on Oprah is awesome. Though I have not read his book(s) he was brilliant when doing the poop talks on her show and so I can only assume the books are fantastic!
The purpose here is to help people who are stuck. Happiness is the goal. Somethings might be worth a try and then some will say, life is not worth living without that X-food or beverage or whatever. We must enjoy and find the balance for our unique selves. Usually the smallest changes can help. Also, I come from a natural means of healing though in my life I am very much a middle ground thinker. I am not of the allopathic vs. homeopathic camp. There are good things to be taken from both schools. I clearly think we are the sailors of our ships and our health though.
What I know causes constipation for me and others things that can cause constipation:
-heavy meals - slows digestion
-lack of exercise
-inability to digest bread and dairy and prolonged consumption can even make it worse - good to have a varied diet. Plain active bacteria yogurt is better then milk. I kid you not and I am getting use to it, but instead of milks, more and more I am adding yogurt and a little water or some kind of milk to my cereals. I add different things to make it taste good like raisins, cut prunes, seeds, nuts, pineapple, ground flax or hemp seed, etc.). I am even starting to prefer it and the results, though I had to convince myself it was good for me at first. Actually I believe early on there was no milk of any kind in the house, so I tried it. It grew on me…. :)
-early intake of cow’s milk (I share with you now, I have been constipated for the majority of my life and this is one of the reasons I chose to study Natural Nutrition. Also intersting, babies who are breast fed ted to have less digestive issues.)
-Early inappropriate foods and continued abuse of our guts creates a system that may not be able to function well. Luckily our bodies are pretty forgiving. A book I recommend to anyone who has digestive issues is Eating Alive by Dr. Matsen. It is written in a fun way, but the information is serious and helpful. MORE IMPORTANT THEN FOOD COMBINING IS CHEWING WELL! 
-chocolate, especially when combined with nuts - my weakness…. *sigh*
-constinuous meals and snacks that do not adhere to the principles of food combining - especially large amounts of meat that because all meats have a significant amount of protein and most have a moderate-high fat content, it really slows digestion and when mixed with carbs slows it down even further and may create fermentation in some individuals. (yeast problems? Nutrition, nutrition, nutrition….)
-a lot of fluids with meats (diluting hydrochloric acid -HCl) or not enough fluids with high fiber foods. HCl in our stomach decreases with age.
-impropper digeston beginning with not enough chewing - food should be a paste BEFORE swallowing, mixing as much saliva as possible. (25-50 times, may seem tedious, but it is your health!) This begins carbohydrate-sugar digestion and this is very important in not welcoming fermentation.
-high fat diet - fats slow down digestion more then carbs (fast) or protein (about 4-6 hours to digest)
-tea and coffee as they act as diuretcs (Though caffeine can also stimulate some people’s digestion. ??? - Still it is more diuretic I think.)
-many medications (Tylenol, some heart and depression medications, … so many)
-calcium without magnesium, and iron supplements
-aluminum (yikes - get that out of the diet or certainly reduce! Aluminum foil that comes into contact with food, pots/pans, antipersperants/deodorants,baking powders, bleached flour, processed cheese, antacids, breathing in dust when sanding from aluminum oxide sandpaper, beverages from aluminum cans)
-starchy fruit like bananas and some sources say cherries (though some say the opposite for both). We are unique.
-avoid tea with meal or high protein meals. The tea acids can toughen the protein and slow digestion (I do like my tea….)
-avoid intense exercise, sleeping, bathing or walking around a lot after eat a meal. Right. *rolls eyes* Anyways, these all interfer with the bodies ability to digest propperly because blood is moved away from the middle of the body. Still I think if one is chewing well and not mixing huge amounts of fluid, one should be able to LIVE after eating….lol
-stopping smoking as nicotine can have a laxative effect.
-VARIOUS health problems
-prolonged sress
-change in hormones
-pregnancy
-traveling
WHAT HELPS….The goal is to speed up digestion. Not decrease the ability of the body to absorb, but to allow the body to DO IT’S JOB! -digest, absorb and elliminate!
-small meals are better
-limit sweets
-regular and small amounts of water over the course of the day. The standard 6-8 glasses is usually a good start. But water is individual and based on activity, climate, temperature, body weight etc. What is right for one, may not be right for another.
-not mixing continual high carb and big protein meals or at least keeping the portions smaller. -limit breads if you think you might have problem digesting. NOT forever, but just for a month or so. Add back slowly. I find open faced sandwiches to be easily digested. Though for awhile I am avoiding wheat.-limit cow’s milk/dairy except low fat quality yogurt (avoid thickeners) - get the real stuff. Ingredients should include milk and bacteria. NOTHING else. Fat free yogurts usually have thickeners. The last thing one needs is cornstarch and caragenum gum plugging you up - yuck!
-add a good acidophilous supplement to aid in digestion or eat that yogurt
-magnesium rich foods and some take a supplement
-allow at least 3 hours though many sites and sources say 4-6 hours to digest meats before eating sugary foods and fruits (this is why small meals are better - less time to digest)
-eat fruits usually alone or with foods that have good bacteria (yogurt, kefir). Watch portions. I semi adhere to this, but mostly I just listen to what is working with my body and what is not.
-pineapple and papaya have natural digestive enzymes so they can be eaten with anything. Chew well as with all food.
-low fat diet, but chose quality EFA foods (nuts, seeds, salmon, avocados, hemp seeds, nut butters) -some say grinding your own flaxseeds, though others find it can cause constipation. (Not enough water maybe?) I am not sure about this, but everyone is certainly different. Still I think other factors cause constipation, not likely flax. Most sources will say flax HELPS digestion.
-avoid eating fruit after a meal and also desserts. Save for another time? This is hard for me. For those who have slow digestion, excess sugar is just bad news when residing with the slow and perhaps poorly digesting protein. Irritable? Yeasty? Sorry, had to just put it out there.
-it is said that hard foods (require a lot of chewing) are better then huge amounts of liquids like shakes and soups. Again, I think variety and aiming for a less watered down day is ideal. But, individual.
-high scratchy fiber foods can cause irritation/inflammation in the intestines so best not to overdo it. Eat a variety of different kinds of fiber rich foods and psyllium once in awhile can be helpful. Just do not cook with it, YUCK. I ruined what would have been some good muffins cooking with psyllium… *rolls eyes*
-prunes, potatoes, carrot juice, apples, beets, vitamin C rich foods (tomatoes, potatoes, lemons, strawberries), lentils, chickpeas, portioned whole grains and start smaller (1/2 c)…. many other high fiber foods too. A varied diet, high in fruits and vegetables with plenty of fiber and one’s appropriate amount of fluid is important.
-de-stress, yoga, pilates, regular exercise (In particular Hatha yoga can help the digestive system.)
-massage stomach, circular and pressing downward as one lays down or stands
I do not agree with Wikepedia’s suggestion that prolonged use of laxatives is okay. In fact it IS NOT! Best to deal with what is the cause of the problem then to continue a life style that is likely the main culprit. Still if one has a healthy life style and is still having problems then it is best to look at ways to deal. For those who are really suffering and have looked at everything, some substances are better then others. But seek medical advice!!! There are physical reasons one could having problems but in our current society of changing nutrition and stress (environmental and mental), it is likely that we can help ourselves with even slight changes in lifestyle. THAT WITHOUT SAYING, I have had older clients (me as a caregiver) who have needed their laxatives. Certainly quality of life is vital. THESE are ideas and suggestions for those who struggle. There are not so many ‘for sures’. But good digestion is key in preventing many illnesses. What can we do today to improve our digestion even a little? Pick and choose from above and do your own research. There is no clear idea of what is the ‘right’ amount or frequency for bowel movements (so my doctor said recently), but comfort is essential. Sometimes the poofiness in the middle is a sign that digestion is a little or a lot poor. Happy and smart eating and pooping! 
If you know something that works in dealing with the problem, please share as you could be helping someone. Thanks.My comments on this: Chocolate, dairy and wheat I think has really done a number on me lately (yes, let’s blame the food, not!) and so I am doing a little tweaking of my diet. Back to nature a little more…whole foods,….75% of the time? Oh I think I can do that.
