Cutting right to the chase (and not the cheese), it’s really important that our bowels move 1-3 times per day.  We eliminate toxins, metabolic waste products, microorganisms, hormones, cholesterol and heavy metals through our stool.  If you’re not moving your bowels regularly (every day) then toxins will build up in your body and make you sick (ranging from headaches, to skin diseases, to colon or rectal cancer).  It’s serious so I’ll say it again.  It’s really important that our bowels move 1-3 times per day.  It is the best way to naturally detoxify on a daily basis.

Use of over the counter and even herbal laxatives can cause dependence so it is best to avoid these.  I will discuss some easy, natural cures for constipation that not only relieve rectal rut but will also help to optimize our digestion so we get more food (nutrients) out of our food.

Natural Cures for constipation:

1.  Lemon water: Upon rising, drink a glass of room temperature water after adding one quarter to one half of a freshly squeezed lemon.  This acts to prime your digestive system so it is ready for the day’s food.

2.  Apple cider vinegar: Fifteen minutes before every meal, take 1 teaspoon of raw, unfiltered apple cider vinegar.  This sour mouthful will stimulate the enzymes in your gut to start them working.

3.  Castor oil massage: Purchase Castor oil from your local health food store or pharmacy.  Try to find an organic one as it will be absorbed into your skin.  Pour about a tablespoon onto your belly and do an abdominal massage.  Using a small, circular motion, with the pad of 1-2 fingers, start on the lower, right side of your belly and then move up towards your ribcage and across to the top left side then down to the lower left and then across again to the right.  This is the direction food travels in your colon, so in this way you will help the food to move through.  Do a couple of cycles rather lightly and then increase the depth of the massage to your comfort level for a few more cycles.  Finish with one or two lighter cycles (see image below).

4.  Water: Often people get constipated because they are dehydrated.  Part of the function of your large intestine is to absorb water out of the food as it is being broken down and passed through your colon.  If you are well hydrated then your colon knows to absorb less water.  Conversely, if you are dehydrated your colon sucks up as much water as possible out of your stool which dries it out, compacts it and makes it harder to pass.  Drink half your weight (measured in pounds) in ounces of water per day.  If you weigh 150 pounds drink 75 ounces of water a day.  And nope, coffee or juice do not count.  Drink pure water, filtered or spring water; ideally out of glass and not Bis Phenol-A-laden plastics.

5.  Deep breathing: Not only is it relaxing, mood-modifying, detoxifying and stress-reducing you will find deep, abdominal breathing helps your nervous system and digestive system function better.  In combination with the rest of the items on this list of natural cures for constipation this will help your digestive system function optimally.

6.  Exercise: Even just brisk walking for 30 minutes a day can be enough to help with constipation.  Without trying to sound like a nagging doctor, you really need to incorporate exercise into your daily routine.

7.  Fiber: I’m not talking about creepy, viscous powders or cereals.  I’m talking vegetables which should be the focus of everyone’s diet.  Vegetables are packed full of nutrients and different types of fibers that help optimize the consistency of your stool.  Eat a rainbow of vegetables every day and aim for 5-10 servings a day.

8.  Acupuncture: Acupuncture can be really effective to improve constipation.  Talk to your local, licensed health care professional to find out how it can help you specifically.

9.  Colonics hydrotherapy: Another helpful tool to move your stool is getting a series of colonics treatments.  Click here to find out more about colonics hydrotherapy.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.