I wanted to stick with the theme of constipation since the last post by Jennifer Brown http://wordpress.com/read/blog/id/35413989/.
To be completely honest constipation was an issue for me and it is actually the reason I started to research and change our diets. I was 25 years old, active plus regular exercise, drank 3-4 liters a day, eating plenty of fiber but still I was constipated. I did not understand why and i knew if it as an issue for me now just wait until I aged and my metabolism and gut slowed down. I was looking at a world of trouble for the future. So I started researching, a friend introduced me to juice plus and my whole life changed. The most effective change we made was eliminating gluten from our diets and adding in fruits, vegetable and juice plus.
I was attending a Juice Plus Lecture given by a Ob Gyn Physician who was a proud supporter of juice plus. She actually said that we should have a bowel movement after every meal. After thinking abou tit it all started to make sense. Our gut is what removes the toxins out of our body so why would we want them to be sitting there just to reak havoc on our organs and cells? The faster we are able to get rid of our poop the less time our body is exposed to these toxins. Physicans now consider it to be normal for bowel movements to be spaced out as long as the stool is not hard or that it is not painful. I tend to lean the other direction.
I can’t say I am to that point but I am working towards a goal of keeping my toxin exposure to a minimum.
Another useful index in bowel transit time, or the time it takes for food to pass through the body. In diets composed of unrefined cereals, fruits, and plenty of raw vegetables, the transit time is usually 12 hours or so. On a refined diet this could extend to 24, 48, or 72 hours or longer. Another tidbit that many people are clueless about is that it takes about five to seven days for flesh to pass out of the body. Since the nature of a dead body is to rot, where do you think all those rotting poisons are proliferating in those five to seven days? Cancer, arthritis, and heart disease, anyone
So what else can we do to prevent or re-leave constipation?
Natural home remedies for constipation
- Start off the day with a high-fibre bran cereal. Some brands contain as much as 14 grams of insoluble fibre, the kind that adds bulk to stool.
- Fill up on dried beans, prunes, figs, pears and oatmeal (gluten free). These foods are also all high in soluble fibre.
- Mix one to two teaspoons of psyllium seeds into a cup of hot water. Let it sit for two hours, add lemon and honey, then drink.
- Flaxseeds are high in fibre and also contain heart-healthy omega-3 fats. Take one tablespoon of the ground seeds two or three times a day. You can also add it your morning cereal or smoothie.
- As you increase your intake of fibre be sure to drink lots of water—at least 8 glasses a day.
- Recommended fiber intake 20 grams a day childhood, 29 grams/day adolescent and adult women, 38 grams/day adolescent and men. (uptodate.com – high fiber diet guidelines)
Loosen up with a hot cup
- A morning cup of hot java will help. Caffeine has a bowel-loosening effect. Just don’t drink too much since it’s also a diuretic.
- Herbal or decaffeinated tea, or a simple cup of hot water with lemon juice will also help to get things moving.
- Dandelion tea has a mildly laxative effect. Steep one teaspoon of the dried root in one cup of boiling water. Drink one cup three times per day.
Wrinkled fruit to the rescue
- Prunes are one of the oldest home remedies for constipation. High in fibre, prunes also contain a compound called dihydroxyphenyl isatin, which kicks the colon into action.
- Raisins are also high in fibre as well as tartaric acid, which has a laxative effect.
Get up and go
- There’s a reason the evening walk used to be called the daily constitutional. Regular exercise helps your body move food quicker. Aim for a daily walk at the very least.
Relax and don’t wait
- Never force a bowel movement. You can give yourself hemorrhoids or anal fissures that eventually narrow the anal opening, causing constipation.
- Never ignore nature’s call. If you do, you’re asking for a case of constipation.
incorporating a fermented food with each meal- see the attached link.
Eat at least five servings of each fruits and vegetables. Select a variety, including sweet potatoes, apples, berries, apricots, peaches, pears, oranges, prunes, corn, peas, carrots, tomatoes, spinach, broccoli and cauliflower. And opt for the whole produce over juice as much as possible; a glass of orange juice, for instance, provides 0.1 grams of fiber, while eating an orange gives you 2.9 grams.
Apples. Eat an hour after a meal to prevent constipation.
Apple juice and apple cider. These are natural laxatives for many people. Drink up and enjoy! Caution with the sugar.
Bananas. These may relieve constipation. Try eating two ripe bananas between meals. Avoid green bananas, because they’ll actually make your problem worse.
Raisins. Eat a handful daily, an hour after a meal.
Rhubarb. This is a natural laxative. Cook it and eat it sweetened with honey, or bake it in a pie. Or, create a drink with cooked, pureed rhubarb, apple juice and honey.
Snack on Sesame Seeds
These seeds provide roughage and bulk, and they soften the contents of the intestines, which makes elimination easier. Eat no more than 1/2 ounce daily, and drink lots of water as you take the seeds. You may also sprinkle them on salads and other foods, but again, no more than 1/2 ounce. Sesame is also available in a butter or paste and in Middle Eastern dips, such as tahini.
A little water with unfiltered, non-pasteurized apple cider vinegar just before each meal is often recommended to boost stomach acids that begin the first major step of digestion, especially for older folks
The glass of warm lemon or lime water without any sweetener upon rising has been embraced by many of all ages to stimulate the liver and gall bladder’s bile production, which is a fluid that combines with food enzymes and enzymes from the pancreas.
Finally: aloe vera juice. There is not allot of research on this so you can check it out and make the decision for yourself.
By adding several of these recommendations to your diet daily you will hopefully be on the road to smooth sailing.