Constipation

When it comes to going to the toilet, definitions of ‘normal’ differ widely, and having a bowel movement anywhere from several times a day to several times a week is considered within the normal range. From the point of view of natural therapists, passing a bowel motion at least once every day is considered ideal. Equally important is the ease with which you go to the toilet. If you experience any pain, straining or have to sit on the toilet for a long time, you’re suffering from constipation, and it’s time to review your dietary and lifestyle habits.

The most common causes of constipation include not eating enough fibre, not drinking enough fluid, inadequate exercise, and ignoring the urge to go. Travel and dietary changes can also influence bowel habits from time to time. Some medical conditions can also contribute to delayed bowel emptying. Examples include depression, nerve problems affecting the bowel, certain genetic tendencies, and the use of iron supplements and some other medications. If these issues affect you, take steps to restore your bowel regularity, because the longer the faeces are held in the bowel, the more water is absorbed from them, making the stool dryer and more difficult to pass. At the same time, toxic compounds from the faeces can be reabsorbed back into the blood stream.

Restoring regularity is often achieved using a five-pronged approach:

1. Fibre: is essential for bulking and softening the stools. It’s found in all fruits, vegetables, whole grains, legumes and nuts. When additional fibre is required, taking a fibre supplement may be beneficial. Psyllium hulls are among the best options, as the water-absorbing type of fibre they contain swells to 8-14 times its original size in the body, creating a bulky, soft stool that’s easy to pass. Psyllium hulls may be particularly beneficial for those who suffer from constipation-induced haemorrhoids, and can also aid cholesterol management. 
 
2. Water: without adequate water, stools will be hard, dry and difficult to excrete. Note that inadequate water may exacerbate constipation problems if you’re taking a fibre supplement such as Psyllium, as sufficient fluids are required in order for the fibre to work appropriately.
 
3. Exercise: promotes bowel movements, as it stimulates the muscles in the bowel, which in turn helps your intestinal contents move through the bowel with ease. Certain yoga positions (asanas) can be particularly helpful for encouraging bowel movements – ask a qualified yoga instructor for advice.

4. Bowel habits: Never ignore the urge to go to the toilet. It’s likely to be strongest in the morning, but also often occurs after meals when the stomach expands, promoting peristalsis (the wave-like contraction of the intestinal tract) and triggering defecation. In the elderly, this reflex (gastro-colic reflex) is weak so getting into a routine will help.

5. Herbs: can be helpful when bowel habits need an extra push. Plants that have traditionally been used as laxatives include Cascara, Buckthorn and Rhubarb, help trigger peristalsis and tone the muscles of the digestive tract. As these herbs occasionally cause griping pain, Nature’s Sunshine has a formula called Lower Bowel Stimulant that also contains ingredients with antispasmodic and calming effects on the bowel, including Ginger and Capsicum (Cayenne). Note that it is important that all laxatives including herbs are taken with plenty of water.