Natural Constipation Cures That Work!
by Stephanie Rolfe CNC
If you've noticed how many laxatives there are on the drugstore shelves, you might conclude that we're in the middle of a major epidemic.
We all seem to know what constipation is. Besides the bloating, abdominal pain and headaches to suffer through, there are a lot of people who don't have regular bowel movements. Many people have only a few (or less) bowel movements per week. Usually small hard stools are a sign you have a problem.
While some may not consider this a serious problem, it usually means you are not giving yourself the basics; water, dietary fiber and magnesium, not to mention some exercise.
Some simple changes in your diet and lifestyle can have beneficial effects on your elimination and colon.
If see some blood in your stool or if you have cramping with your bowel movements, then please see your medical Doctor.
By far, the number one reason folks suffer from stubborn bowels is Magnesium deficiency. As a Nutritional Consultant, I have ended hundreds of complaints with this one simple mineral. Magnesium is a common mineral responsible for the relaxation of muscles. Years ago, when our food was grown in mineral-rich soil, and our cattle ate mineral-rich grass, we had plenty of magnesium in our diets. However, today we're sadly missing this vital mineral for our bowels AND our hearts; a magnesium dependent organ. Many people also suffer from a neurological condition called Restless Leg Syndrome, which is mostly a magnesium deficient side effect.
The simplest way to fulfill this deficiency is by supplementing it with Magnesium Citrate 250 milligrams capsules. Here's the trick to remember; the healing effect of magnesium is “dosage specific” and not everyone is the same. You need to take your dosage to what's called “Bowel Tolerance”. When you take TOO MUCH magnesium, you'll get too loose of a bowel. But you can't know what TOO MUCH is for your body until you take it to this point and then back off a little.
So start out with about 500 milligrams (mgs) of Magnesium Citrate in capsule or powder form. (Powder is cheaper but doesn't taste so hot). Take this in the evening with your evening meal or before bed with water. If you have a nice, smooth (no hard lumps) bowel movement, then just stay at 500 mgs a day. If not, then increase it the next day to 750 mgs. Then again to 1000 mgs if needed. Some need this amount, others will find the 500 mgs is too much and need to back off to 250 mgs. No problem, do what works for you and do it daily.
Please don't underestimate the power of this simple mineral. It works miracles and its not an expensive supplement. You can find Magnesium Citrate at your local health store or grocer.
You can try the above, Bowel Tolerance technique, with Vitamin C as well. Although I do find many people complain that high dosages of Vitamin is a little gassy. It does work though! Start with 1000-3000 mgs of Vitamin C (Ascorbic Acid) and work up to as a high a dosage as your bowel can tolerate without being TOO loose. Linus Pauling used to take 20,000 mgs of Vitamin C a day for its powerful antioxidant effect! So as well as keeping your bowels moving, its excellent for cellular integrity.
If you tend to be an acidic type (too much coffee, alcohol, fast food etc.), you'll find taking Buffered Vitamin C easier on the body, known as Ester C or Calcium Ascorbate. Straight Calcium Ascorbate powder is what I take as it's the most cost effective way to take high dosages of Vitamin C.
Much constipation in the world is simply caused from eating too much cheese and red meat. Pizza seems to have taken over in developing countries and so have laxatives on our shelves. Limit your intake of cheese and red meat to once a day or less and you'll immediately notice your bowels will loosen up.
You might try some acupressure points torelax your abdomen. This will reduce discomfort and support a regular bowel movement.
While lying down in a comfortable position, using all your fingers to apply pressure slowly, push into the area just below the navel.
About the width of three fingers. This is called the Sea of Energy Point. Closing your eyes breathe as deeply as you can while continuing to apply pressure for two to three minutes.
A secondary point you may use is located at the outer edge of the elbow crease. Let your arm dangle and look to see where the crease is. Once located, I recommend holding this point firmly for one minute before alternating to the other elbow. For best results do this three times each day.
Giving yourself a foot rub with some attention on the center middle of the foot activates some strong release points in the abdomen as well.
You can find the most effective form of the herb, cascara sagrada aromatic fluid extract, found in most health food stores. A tea is also available for constipational use. This is something brought forward from American Indian remedies.
This is one area that shines in natural herbal remedies. There are a great number of them to try here. Find the one that best suits your personal needs.
We all know the value of a small glass of prune juice later in the evening. Concord grape is another favorite as a laxative. Apple juice mixed with equal parts of pear juice contains sorbitol, a natural sugar with laxative properties. You can mildly dilute it with a little water if it's too sweet.
Take three teaspoons of psyllium husks in milk or warm water just before going to sleep. Do not let this sit or it will gel up.
Into a glass of warm milk add a teaspoon of Ghee, or clarified butter. Drink this at bedtime for best results. Ghee is made by melting butter and removing the dross or light curds on the top, leaving the clear clarified butter below. You have just removed the salt.
Senna leaf or senna pod tea is available at health food stores. They have been used widely throughout history for the relief of constipation. Like any tea, you will have to learn to regulate the amount you need. Start with a lower amount, like a small pinch.
Any of the Diet Herbal Teas are laxative teas, they work for dieting since the laxative speeds up the digestive process to such a point that the fats are not well assimilated, thus you lose weight. However, please be careful as all laxative and diet teas are addictive, you can become dependent on them for your bowel movements.
One or two teaspoons of aloe gel three times a day.
Please not that it is not recommended to eat any foods after ingesting any of the above teas.
If your belly is bloated, your stools are hard and dry, and you have developed hemorrhoids, try Nux Vomica. Your anus may also be painful after defecating while feeling depressed or run-down, try Natrum muriaticum. For each of these conditions the remedy is to take either a 6X dose three or four times a day or one 30C dose once a day.
A good lower back massage with some additional attention on the gluteals and sacrum. Abdominal massaging can offer great relief if done properly. Make a fist in both hands and place your hands on the side of the person's stomach. Then extend the fingers outward toward the center middle of the stomach in a combing motion, over the stomach area. Brushing the stomach over and over again. This technique has been practiced by Native Shamans for years. It is important to note, do not cross over the center middle of the stomach and the linea alba muscle. Always brush toward the center line, never over it. This is a very sensitive muscle that goes from the ribs to the pubic bone and can tear easily. There are very few do's and don’ts concerning massaging the body. This is one of them.
One suggestion is to try autogenics or meditation for fifteen to twenty minutes two or three times a day. This simply requires you to sit in a chair with your eyes closed. Begin by noticing only your breath. I am breathing in, I am breathing out. That's all. This is the Vipassna approach.
If you want try the standard North American accepted T.M. or Transcendental Meditation, I highly recommend it. Again, sit with your eye's closed and use your mantra or sound (like Om) when noticing that you are thinking thoughts. Each time you are noticing that you are thinking thoughts, gently, gently start repeating your mantra or whatever sound you like replacing whatever thoughts were there. Om, is good. Om mani padmi um, is a well known standard. Using a T.M. mantra does work better for some reason.
Meditation and relaxation techniques help relax the colon or bowel to help relieve constipation.
Spinal twists are a good start to affecting your bowel and abdominal area. Find yourself sitting cross legged on the floor. Now turn one leg in the same direction as the other, so that both knees are pointing the same way. Let's say right. Your right foot should be touching your left knee. Take your left hand and place it on your right shoulder and twist your body, head, and eyes as far as you can to the right without overdoing it. Your right arm is to sweep as far as it can to the right also. Fingertips just touching the ground for balance. Hold this position for a full half minute while taking full breaths.
Next, just reverse your twist to the left, again holding that position for the same length of time. You arm will now use your left knee as a balance point. And breathe! Then reverse the position so that your knees are pointing to the left and your right hand is on your left shoulder. Repeat the exercise. Notice that each time you turn back and forth you can see just a little further each time. Evidence that indeed you are gaining from the stretch.
Note on stretching;
Pain is just that, its pain. Pain is the body's way of saying we have gone a little too far, and would you please back off just a little. Our purpose is to get out of pain, not drive ourselves further into it. When doing any exercise it is very important at the full extension of every stretch to experience some discomfort, not pain. Engage the discomfort by breathing into that area of your body while holding the stretched position. Again, pain is your body's way of saying you have gone too far. Please pay attention to the signals. If you apply this to every stretch you do, you will notice immediate results in the overall flexibility in your body.
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