It’s
easy to take things for granted when they are working well. A good poop is a
prime example of that.
There
have been 2 distinct occasions in my life when I have been especially
appreciative of having a functioning digestive tract.
The
first was after a surgery that required anesthesia. More recently, while in the
midst of some major transitions including potty training, my 3-year-old
daughter decided she no longer wants to have bowel movements. As an ND, much of
my emphasis is on digestive health so poop is not an uncommon or uncomfortable
daily topic – however, never have I been so “poop obsessed” as when my daughter
became anal-retentive.
Since
our troubles began, I’ve come to learn that holding is a very common pattern in
children, especially when potty training, after a painful bowel movement, and if
there are fissures or hemorrhoids. Fortunately for us, all of the potential
physical reasons for lack of bowel movements were quickly ruled out and so I
knew it was more emotional in origin.
What
surprised me the most, aside from how determined my daughter could be, is how sick
a person may become when their bowels do not move. Perhaps it’s more obvious in
a child, but my appreciation for daily bowel movements has definitely gained
momentum. In as little as 2 days, I saw my daughter become pale, lethargic, and
uncomfortable. She resisted play, as it tended to stimulate a sensation or urge,
and opted instead to stay still. Her appetite plummeted. She was cranky and had
a hard time sleeping. She developed dark circles under her eyes and one day,
even a fever.
Why
someone would choose to self-inflict that kind of discomfort is an interesting
topic in itself, but for others who suffer from chronic constipation for a long
list of reasons, it is very clear this is a major health concern and contributes
to poor health in a number of both obvious and obscure ways.
After
three weeks of working on healthy poops, we are almost there. However, it took
time, perseverance and, to be honest, an exhaustion of all of my naturopathic
resources before things finally started to move. If constipation has been a longstanding
problem, it may take some time before your bowels begin to respond to a
naturopathic plan. Thankfully, the suggestions listed in part 1 and part 2 of
this article are gentle enough to use for mild or occasional constipation in an
adult or child and, with the help of your naturopathic doctor, can be adjusted to
treat more stubborn, chronic cases.
I’d like to review and emphasize the basics:
The
basics: water, exercise, and fiber. Although these three may seem like no
brainers, many of us are just not getting enough. If you are having any concerns
with constipation and not already getting enough water, exercise, or fiber, you
may be shocked at what a little shift can do.
Water
Water
is essential for all bodily functions, including healthy bowel movements. If
the body is dehydrated, it will absorb more water from the bowel, leaving
behind very dry, hard stools that are difficult to pass. Staying hydrated will
keep the stool soft and easy to pass. Breastfed and formula fed infants
typically get enough water and do not need any extra.
Requirements:
Toddlers
and young children should have constant access to water and require approximately
1 liter daily.
Teens
and adults should aim for at least 2 liters daily.
** Higher
amounts are necessary with exercise, hot temperatures, and certain medications.
Naturopathic Suggestions:
-
Start your day with a large glass of water.
- Set
an alarm on your phone or computer to go off every hour as a reminder to have a
drink of water.
-
Keep track of your intake and check in often, that way it won’t be just before
bedtime that you realize you’ve only had 1 glass of water all day. Some people
like to pre-fill water containers, others track in a wellness journal.
- Make
water accessible and appealing. If you like cold water, have some chilled in
the fridge. If you prefer hot water, invest in a water cooler that has both hot
and cold water on tap.
-
Make water tasty. Flavor water by soaking fruit and vegetables overnight
(cucumber and mint, watermelon and basil, and lemon and ginger are a few of my
favorite combinations). Have a few of
your favorite herbal teas on hand and remember they can be served hot or cold.
For
more information on water, check out The Pear Tree’s July 2013 newsletter. (www.thepearttreeclinic.com)
Exercise
Exercise
is an essential part of any healthy lifestyle and getting enough movement on a
daily basis has been shown to reduce cancer rates, support heart health,
balance blood sugar, reduce the impact of stress, and promote healthy mood.
Exercise is also an important tool for addressing constipation as it promotes
movement of the digestive organs. Specific yoga sequences are especially
helpful to generate more blood and nerve flow to the abdominal organs. Ask your yoga instructor for suggestions.
Requirements:
1
hour daily
Naturopathic Suggestions:
-
Remember that exercise should be fun! Find something you like to do rather than
forcing yourself to _________ (fill in the blank).
- Involve friends and family OR exercise solo. Whatever
works best for you is what will work.
- Schedule time for exercise. Often the items that do not
make it into the agenda do not happen. Make exercise a priority by scheduling
it in to your day-to-day routine.
Fiber
Fiber
adds bulk to the stool, which helps it move thru the digestive tract and
stimulate the nerve endings that signal the need for a bowel movement. Fiber
also helps to regulate cholesterol and blood sugar levels. Due to these
benefits, a high fiber diet has been shown to reduce the risk of various
conditions including heart disease, diabetes, and diverticulitis.
It’s
easy to underestimate the amount of fiber needed on a daily basis and most
Canadians are getting less than 15 grams per day.
Requirements:
Children
1-8 years old require an average of 20 grams daily.
Teens
and adults should be consuming 30+ grams daily.
Naturopathic Suggestions:
-
Eat your fruits and veggies. Period.
- Make fruits and vegetables convenient. A good habit is to
prepare fruit and vegetables so they are ready to eat. Once home from the
grocery store, wash and package fruit and vegetables in easy to grab baggies on
the shelves in your fridge (rather than hidden in the produce drawer) or
directly on the counter.
- Add beans whenever you can. Soups, chili, dips, salads,
and desserts can all be fiber dense with added beans.
- Increase your fiber intake gradually and aim to increase water
intake at the same time.
- Avoid refined, processed foods. Many have as much as 60%
of their fiber removed.
- Find a good fiber chart (such as the one found at http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf).
Calculate your average fiber intake over 1 week period, and then adjust
accordingly.
However, if you already have a handle on the basics, occasionally our bowels need a little more support. Below are 5 suggestions I’ve found helpful when regular bowel movements aren’t happening:
Aloe Vera Juice
Most of us have used aloe vera gel on sunburn, but the juice (which is not green, but clear) can be taken internally to reduce inflammation along the digestive tract and promote healthy bowel movements.
Naturopathic Suggestions:
1-2 oz. in water or juice before bed.
Probiotics
Probiotics, aka “the good guys”, are helpful bugs that live in our digestive tracts. A number of factors can throw off the balance and they do require a little TLC to keep them happy.
Daily Requirements:
Probiotics are supported by a high fiber, low sugar diet and can often be maintained with dietary sources. If you have digestive symptoms or have recently been prescribed antibiotics, you may want to take a supplement to help restore your levels.
Naturopathic Suggestions:
- Fermented foods promote healthy bacteria levels. These foods include kefir, sauerkraut, kombucha, miso, and kimchi. There are many resources on ways to include fermented foods in your daily diet. Some of my favorites:
o Cultured Food for Life by Donna Schwenk
o www.culturesforhealth.com/water-kefir-grains.html
o www.upayanaturals.com
o http://www.nourishingmeals.com/2012/02/how-to-make-lacto-fermented-vegetables.html
o http://www.nourishingmeals.com/2014/01/homemade-dairy-free-sour-cream-nut-free.html
- Supplementation: talk to your ND about probiotics before taking one off the shelf. The specific strain and dose of a probiotic is essential to its effectiveness.
Magnesium oxide
Laxatives act by irritating the bowel wall or by flooding the bowel with water (to soften stool and add bulk). Magnesium is an essential mineral that plays a role in the function of every cell in the body. It is especially important for muscle function. There are various forms of magnesium, each with a slightly different effect. Magnesium oxide is especially helpful to keep the bowels moving and the stool soft. It works by relaxing the wall of the bowel and directs water to stay in the bowel.
Naturopathic Suggestions:
- For constipation, begin with 200mg once daily and work up to your bowel tolerance. This is when your bowels notice the effect – a very loose, urgent bowel movement means you’ve gone passed your bowel tolerance and need to reduce your dose.
- Magnesium is generally a very tolerable, safe supplement, however it is important to discuss the use of any nutraceutical with your ND, especially if you are currently taking prescription medications.
Mind/Body Medicine
Relaxation techniques can be especially helpful when there does not seem to be an apparent physical reason for irregular bowel habits. These techniques were particularly helpful in my daughter’s case.
• Reflexology – A technique using reflexes on the feet to promote healing by stimulating the nerves in the body and encouraging the flow of blood.
• Reiki - Working as a support mechanism to the body, Reiki re-establishes a normal energy flow throughout the system, which in turn can enhance and accelerate the body’s innate healing ability. Through a series of hand positions either directly on or just above the body, the energy worker allows for the flow of energy through their body.
• Essential Oils and Tummy Rubs – The massage aspect helps to stimulate the bowel and increase blood flow while essential oils can have various effects. Peppermint and rosemary oils help relieve gas and discomfort, while lavender has a calming effect. Always be sure to dilute the essential oil in carrier oil, such as avocado or coconut oil, and to test the essential oil for any potential allergic reaction with a spot test. The massage itself should be done in a clockwise direction, with the belly button acting as the center of the clock.
Homeopathy
Homeopathy is a distinct form of medicine that uses small doses of diluted substances to help shift the body into a more balanced state. The aspects of homeopathy that I appreciate are its safety as well as its ability to address emotional root causes that otherwise may be very difficult to treat. It is important to choose the remedy based on very specific symptoms. Speak to your ND for the best results.
Having reviewed a few naturopathic options to promote healthy bowel habits, I think it’s important to discuss what normal is. You should expect a daily movement (if not 2-3 times daily). The stool should be formed, easy to pass, and some shade of brown. Abnormal signs include undigested food (other than the occasional kernel of corn), blood, mucous, or pain. Monitor your bowel habits and bring up any concerns to your ND for optimal digestive health.
**Update - Audrey has had daily bowel movements for the last week. Oh happy days!!
