Constipation Remedies
What is Constipation?
Constipation is one of the most common digestive complaints in the United States. The normal frequency of bowel movements varies widely from person to person, from once or more a day to three times a week. In general, however, you are likely constipated if you pass a hard, dry stool less than three times a week.
Constipation can also make you feel bloated and uncomfortable and you may find yourself straining during bowel movements.
Although constipation can affect anyone, it is more common in women and in people over age 65. It also tends to occur during pregnancy, after childbirth or surgery, with certain medications such as opioid pain relievers, and in some conditions such as multiple sclerosis.
Natural Constipation Remedies:
A number of studies show that certain foods and remedies may offer some benefits. If you're experiencing symptoms of constipation or are considering using alternative medicine, talk to your doctor first. Keep in mind that remedies should not be used as a substitute for standard care in the treatment of any health condition.
1) Fiber
A diet low in fiber may play a role in constipation. Insoluble fiber, which passes through the body almost unchanged, gives stools bulk and a soft texture, making them easier to pass. Foods that are high in insoluble fiber include whole grains, fruits, and vegetables. Try wheat bran, brown rice, or whole grain bread.
Soluble fiber dissolves in water and forms a gel-like substance in the intestines.
Cut down a bit of stomach fat every day by never eating these 5 foods.
Get the truth about probiotics and improving your health & body.
Prunes and figs can be added to breakfast or eaten as a snack.
Another option is to sprinkle one teaspoon of ground flaxseeds over any meal. They can be found in packages at the health food store or some grocery stores. They have a mild, nutty taste. Learn about more eating to relieve constipation in Foods for Constipation.
Fiber supplements are also available, the most popular being psyllium supplements such as Metamucil. Guar gum and acacia fiber are also popular. Add fiber to your diet gradually to avoid bloating and gas. Also, be sure to drink enough water otherwise fiber can have the opposite effect and be constipating.
2) Fluids
Making sure you drink enough fluids such as water may help some people with constipation. Fluids make bowel movements softer and easier to pass.
Watch your consumption of alcoholic beverages and caffeinated beverages such as coffee and cola drinks, which can be dehydrating.
3) Stimulant Laxatives
Many herbal laxatives and "dieter's teas" are stimulant laxatives, or anthranoid laxatives. They include herbs such as:
Some of these herbs, such as senna, are approved as over-the-counter treatments for constipation. Although they are meant to be short-term treatments, in reality, people may become dependent on them and use them for weeks, months, or even years at a time in order to have a daily bowel movement.
It's important to talk with your primary care provider before taking them. They should not be used for longer than a week unless under medical supervision. Prolonged use may cause the bowels to lose the ability to move on their own, and has been linked to chronic diarrhea, potassium depletion leading to muscle weakness and irregular heart rhythms, and kidney or liver impairment.
4) Biofeedback
Biofeedback therapy may help people with constipation resulting from pelvic floor dysfunction, a condition in which the pelvic floor muscles do not function properly. It occur as a result of conditions such as obesity, an enlarged prostate, or after childbirth.
Biofeedback therapists teach how to better coordinate muscles used for defecation. Approximately 70% of people have improved symptoms after biofeedback training.
Although biofeedback has only been explored as a treatment for this type of constipation relatively recently, results are promising.
For example, one study compared biofeedback (one session a week for five weeks) to laxatives (polyethylene glycol 14.6 to 29.2 grams per day) plus education in people with chronic, severe pelvic floor dysfunction. All participants had previously tried fiber supplements plus enemas.or suppositories but hadn't responded.
After six months, biofeedback sessions were more effective than tha laxative, with 43 of 54 (80%) of the biofeedback patients versus 12 of 55 (22%) laxative-treated patients reporting major improvements. Benefits appeared to last at least two years.
MORE: Biofeedback.
5) Probiotics
Probiotics, such as lactobacillus acidophilus, are live microbial organisms that are naturally present in the digestive tract. Some of the ways they are thought to promote health include suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract, and helping to produce vitamin K.
There is some preliminary evidence that probiotic supplements may improve constipation. For example, one study looked at the effect of a probiotic beverage containing a strain of beneficial bacteria called Lactobacillus casei Shirota (65 milliliters a day) or a placebo in people with chronic constipation. The probiotic drink resulted in significant improvement in severity of constipation and stool consistency.
Another study examined the effectiveness of another strain of probiotics on constipation in children and found no effect. Eighty four children between two and 16 years of age with constipation took lactulose (a laxative) plus a probiotic supplement containing lactobacillus GG or lactulose alone. After 12 and 24 weeks, lactobacillus was not more effective than lactulose alone at treating constipation.
Find out more about using acidophilus and other probiotics.
6) Acupressure
Acupressure is a traditional healing practice that involves the application of finger pressure to specific acupuncture points on the body.
A point that is often recommended by acupuncturists for constipation is Large Intestine 4. Although it hasn't been studied for constipation, it is a simple home remedy that may work for some people. The point is at the highest spot of the muscle between the thumb and index finger when they are brought close together. Caution: this point is typically avoided during pregnancy.
With your thumb or middle finger at a 90 degree angle to the skin, apply gradually increasing pressure. Hold for three minutes. The pressure should not be painful or uncomfortable.
Learn more about Acupressure.
7) Magnesium
A deficiency of the mineral magnesium may contribute to constipation. Magnesium is found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains and in supplements.
Magnesium is needed for normal muscle function, including intestinal muscles. One recent study examined the intake of magnesium with constipation in 3835 women. Low magnesium intake was associated with constipation.
Other Natural Constipation Remedies
The herb triphala is used in Ayurveda (the traditional medicine of India) to promote digestive health and to ease constipation.
- Barberry
- Bladderwrack
- Basil
- Buckthorn
- Cayenne
- Dandelion
- Fenugreek
- Goldenseal
- He shou wu
- Honey
- Milk thistle
- Red raspberry
- Slippery elm
Other Tips
- Engage in regular physical activity. Not getting enough physical activity can lead to constipation.
- Don't put off the urge. The longer you delay when the urge to have a bowel movement strikes, the more water gets absorbed from stool and the harder it becomes to have a bowel movement.
Source: www.altmedicine.about.com
Herbs for a Better Bowel Movement
Nature has provided us with a lot of remedies for constipation. Most of these are herbs that are readily available in our herbal gardens.
Let us take a look on nature's provisions for our healthy living:
Let us take a look on nature's provisions for our healthy living:
Senna
Senna is usually the main ingredient of most laxatives. It is also known as cassia senna, locust plant, or wild senna. Its leaves and pods are the main sources of anthraquinones, which are identified as highly powerful and potent laxatives.
A word of caution though, in using laxatives that have senna as its main ingredient: these should not be used beyond seven consecutive days (except when advised by a physician).
Also, children, pregnant and nursing women are advised not to take senna. This is because the effects of this powerful laxative can cause abortion or may cause diarrhea in children. People with ailments such as diverticular disease, Crohn's disease, ulcerative colitis, anemia, heart diseases, congestive heart failure, any gastrointestinal cancer or people with any recent colon surgery are not advised to take senna. Side effects are also common. Some of these include melanosis coli, very disturbing abdominal pain, rash, nausea, and even dehydration. Any electrolyte imbalance due to senna should prompt discontinuation of the use of the laxative.
Senna is available in most slimming teas. Just let the dried leaves seep into warm water for a few minutes and you're ready!Aloe Vera
Typically used to enrich the hair, aloe vera is also a potent remedy against constipation. It is recorded to have anti-inflammatory effects, an immune system stimulant, and a laxative. In fact, traditional medicine are already utilizing this against constipation, aside from using it to treat Crohn's disease, diabetes, wounds as well as burns, frostbite, and other gastrointestinal diseases such as kidney stones and hemorrhoids.
Another interesting thing about aloe vera is that it is also rich in calcium, iron, folate, amino acids, potassium, phosphorus, zinc, and magnesium. Low levels of magnesium are correlated with instances of constipation. Aloe vera is also found to possess Vitamin A and C, which may partly account for its ability to stimulate the immune system, as well as Vitamin E.
The outer skin of the aloe is what is used for relieving constipation. This may taste very bitter, mind you! So be prepared.Milk Thistle
The milk thistle, as used in Western traditional medicine, is not commonly used to remedy constipation, but it is included here because it also has mild laxative effects. Thus, its potency is not as strong as that of senna or aloe vera. The milk thistle is typically used by people who have liver problems, because of the substance silymarin that it contains. Silymarin helps protect the liver and helps it maintain its function. Because it helps regulate fat digestion, this herb is very useful in preventing constipation.
However, you cannot simply make tea out of the milk thistle. This herb comes in readily available extracts which are conducted using alcohol. This is because the main ingredient in milk thistle is not readily soluble in water. You can avail of these extracts at your drugstores. After availing of the extract, prepare a cup of water and bring it almost to its boiling point. Then, add the extract. Walah! There goes your milk thistle tea!
If you find it a fuss to find the extract, you can try making your own kelp tincture. However, it takes longer than the typical. Allow the plant (may it be dried or fresh), to steep into ingestible alcohol like vodka or ethanol. If fresh, the proportion a handful of kelp to a pint of drinkable alcohol will work quite well. If dried, measure two ounces of kelp and steep it into one pint of drinkable alcohol. Allow steeping for a week. If you don't like an alcoholic drink to mix it with, you can substitute with vinegar or glycerin.Kelp
You may be very familiar with the kelp! But are you familiar with its functions, especially as a remedy for constipation?
Do you know that the kelp is considered bulking material? This is due to its high fiber content. This means that its main function is to add bulk to your stools, and thus, help speed up or ease the defecation process. The more bulk in the stool, the heavier it becomes, and therefore, the faster its transit across your digestive system. Aside from fiber, kelp is also a rich source of iodine, and it is also used as an anti-rheumatic.
Kelp is prepared through infusion. First, bring a cup of water to a boil. Remove from the heat and place in a covered container. Add in 5-10 grams of dried kelp, and let it seep for 10-15 minutes. Your infusion is then ready!
However, it is important to remember a few precautions: the intake of kelp should be avoided in individuals who have hyperthyroidism. Pregnant and nursing women are also advised not to take it.Rhubarb
The rhubarb is also known as rheum palmatum, or Chinese rhubarb. It is typically used in traditional Chinese medicine, and it is found to have laxative effects. Like the senna, it contains anthraquinones, which are the compounds responsible for its laxative effect. But what is nicer with rhubarb is that it also contains tannins, which have anti-inflammatory effects. Thus, though the anthraquinones may cause a great deal of irritation in the colon, the rhubarb can compensate due to the tannins it contains.
Rhubarbs can be taken through capsules ready available at drugstores, extracts and even through dried roots. You can make tea by allowing it to simply seep in through recently boiled water. Regardless of its preparation, expect to feel its laxative effects after 6-12 hours from ingestion. It is quite a powerful remedy against constipation.
It has similar side effects with that of the senna. It is also advised to be avoided by pregnant and nursing women, and also in children. Word of advice: careful with ingestion of large amounts of anthraquinones, since it is linked with colorectal cancer.Dandelion
The dandelion is a potent remedy for constipation, and its mechanism of action is different from most herbs linked with it. The dandelion's leaves are found to have diuretic effects, its roots are found to be effective in blood purification. It relieves constipation by increasing the production of bile in the gastrointestinal tract.
Do you know that you can make your dandelion preparation more interesting rather than just juicing dandelion leaves added with parsley plus an apple? Here are some instructions on how to prepare your dandelion tonic drink.
First, obtain dandelion flowers on a warm day. Macerate about 60 grams (approximately a cup) of flowers. Allow the macerated flowers to steep in four liters of white wine in an airtight container. Set aside for about a month. You can add taste through adding a bit of honey to your mixture.
NOTE: Herbs like Senna, Cascara sagrada/cascara buckthorn (crusin-cascara frangula), Aloe resin, Rhubarb root - should not be used for longer than a week unless under medical supervision. Prolonged use may cause the bowels to lose the ability to move on their own (and contain oximetilantrachinone). Better choices: dandelion leaves or Marigold flowers.
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