Last Updated on Monday, 22 March 2010 12:09

Focussing on a natural approach to dealing with constipation.

When someones is constipated bowel movements are small, hard and dry. Generally, fewer than three bowel movements a week indicate constipation. Constipation makes bowel movements difficult or painful, and can cause sluggishness and bloating.

Causes of Constipation

Constipation can be caused by inadequate fibre or water in the diet, lack of exercise, irritable bowel syndrome, pregnancy, ageing, travel, overuse of laxatives and suppressing the urge to move the bowels. Some pain relief, antacids, iron supplements, blood pressure medicines, antidepressants, anticonvulsants and drugs used to treat Parkinson’s disease can cause constipation. As can a stroke, or problems with the colon, rectum or intestines.

Ruling out other problems

If constipation is severe or long-lasting, or a rectal exam reveals soreness, blood or an obstruction, further tests may be required. These may include blood tests or a colorectal transit study, which uses x-rays to reveal a special capsule as it moves through the colon. To rule our colectoral cancer tests may include a barium enema, which involves drinking a liquid that is visible on x-rays. A flexible, lighted tube can be used to view the rectum and lower colon (signmoidoscopy) or the entire colon (colonoscopy).

Remedies and Treatments for Constipation

The first step to finding relief from constipation is to ensure that you are following a healthy diet (plenty of fresh fruit and vegetables and whole grains), combined with regular daily exercise (which stimulates the bowels). Often this is all that is required. As a second line a doctor may advise a short term laxative, but care is needed as laxatives can be habit forming and may damage the colon or exacerbate constipation through prolonged or long terms use.

Nutritional Remedies:

• Fibre: The best way of adding fibre to the diet is increasing the quantity of fruits and vegetables that are eaten. Try to consume 20-35 g of fibre every day, especially from beans, whole grains, bran, fresh and dried fruits and vegetables. Limit the amount of low fibre foods such as dairy and meat. Drink eight daily glasses of water, fruit and vegetable juice or clear soups.

• Certain sources of fibre may result in increased gas in certain people. Finding the best source for  you will often be a process of trial and error.

• There are numerous foods with laxative properties. Try including the following in your diet; almonds, avocadoes, dates, figs, flaxseed, grapes, prunes, pineapple, papaya, soybeans and walnuts.

• Aloe Vera Juice: Aloe Vera juice has a gentle, soothing effect on the bowel and is particularly good for people who have chronic constipation associated with IBS. Take a tablespoon of commercially extracted juice twice a day.

• Honey: Honey is a very mild laxative. Mix 1 tablespoon with warm water and drink three times per day. You can also mix half a tablespoon of honey with half a tablespoon of blackstrap molasses. Remember that honey is high in calories so use it as an occasional treatment for relief rather than as a preventative.

Herbal Remedies

• Psyllium Seeds: Psyllium seeds can be consumed with water or protein drinks to stimulate bowel action. Psyllium contains mucilage, a soluble fibre, similar to that in oat bran. Take 7.5 grams of psyllium seeds or 5 grams of psyllium husks mixed with water or juice, one to two times per day.

• Pysllium has been researched for over 20 years in the treatment of IBS and many people with constipation find it provides relief. Dark psyllium seeds often work best stirred in with a little water.

• Basil: Basil seed has been found to relieve constipation by acting as a bulk-forming laxative in one preliminary study.  A similar study showed the seeds to be useful following major surgery for elderly people with constipation.

• Senna:  Senna contains glycosides known as sennosides which stimulate the colon and have a laxative effect. Glycosides increase fluid secretion by the bowel which softens and bulks up the stool. Numerous trials have confirmed senna can provide relief from constipation.

• Flaxseed: Linseed or flaxseed, is rich in fibre and essential fatty acids and can be used instead of psyllium husks. Again for the seeds to work effectively it is important for you to drink at least 1/4 pint (150 ml) of water per desert spoon of seeds.

Mineral Remedies

• Magnesium:  A recent study linked low magnesium intake with constipation. Magnesium can be found in green leafy vegetables, nuts, seeds and wholegrains. It can also be taken as a supplement.

Laxatives

A doctor may advise the short term use of laxatives; these include stimulants, stool softeners, lubricants or saline solutions. Laxatives can interact with some medications and prolonged use can make constipation worse. There are several different types and each one has a different effect on your digestive system.

Other Remedies for Constipation:

• Acupuncture: Has shown to be helpful in relieving chronic constipation.

• Tibetan Medicine: Padma lax, a Tibetan herbal formula can provide relief from constipation associated with irritable bowel syndrome.

• Abdominal Massage: Can be an effective alternative or supplement to medication.