Constipation … sorry!

Okay, I understand that this is not every woman’s favorite subject, but I also know that it is something that many women know about all too well. For some reason, it is a condition that plagues women far more frequently than men.

When I do intakes on my patients and clients, one of the things I ask about is bowel regularity, and I can’t count the number of times the response I get is something like this: “Oh, it’s normal– I have  a bowel movement every 3 or 4 days”. 3 or 4 days??!! That is anything BUT normal! Healthy women with healthy GI tracts have bowel movements at least once a day, and preferably more! So what is it that keeps us so irregular?

There are a few things that keep us from having more regular bowel habits. The simplest is not allowing the time to establish regular bathroom time. You need to take time for regularity! Mornings are the best, as we are most apt to have time during our morning routines to “be in the bathroom”. Next on the list is more fiber in the diet. The Standard American Diet does not have much fiber in it, and fiber makes poop happen. Exercise also  stimulates peristalsis, the action by which the intestines move its contents along. So if you are not emptying your bowels at least on a daily basis, read on for some healthful and helpful hints.

• Rule our hypothyroidism. Many women often have low thyroid function particularly as they enter their 40’s and beyond. A common symptom of this is constipation. Rule this out with a simple bloodtest.
• Add fiber to your diet in the form of ground flax seed and psyllium. Flax seed is not only high in fiber, but also in lignans and Omega 3 fatty acids. Add 1-3 tablespoons of ground seeds to your oatmeal, smoothie or yogurt. Start with 1 T a day and then increase to 3T so your body has a chance to get used to the added fiber. Always store your flaxseed in the refrigerator or freezer to keep it fresh. Psyllium is also a wonderful addition to the diet, also 1-3 tablespoons daily. Do not waste your money on Metamucil, as it  is an expensive, additive-laden form of fiber. Ther very best psyllium is found at a company called Organic India. With both fibers, it is important to take in lots of water daily, roughly 1/2 your weight in ounces daily. IN other words, if you weigh 120 pounds, you would need to drink 60 oz of water daily.
• Exercise helps to move our bowels! Of course it does, and it helps us in so many other ways. I don’t need to tell you that!
• Probiotics are another addition to your diet which will help you in many ways. The beneficial bacteria such as acidophilus and bifidus will keep your intestines running like a fine-tuned machine and also assist you in absorbing nutrients from the foods you eat. Check out Culturelle or Good Belly at your local health food store.
• Eat more vegetables! Again, it’s the fiber thing and so much more. Phytonutrients rule, and vegetables are the most nutrient-dense foods that you can find on the planet! Eat more kale!!!
• Drink green smoothies daily. Green smoothies, smoothies made with greens and fruits, are an instant cure for constipation. I promise! You need a Vitamix to make them, as regular blenders don’t really pulverize the stuff enough for you to really absorb them quickly and easily. If you don’t have a Vitamix, you need to get one! Check out my resource page to order yours today!

I hope I have given you useful tips to get your plumbing running smoothly! You will feel better, your skin will be clearer, and your tummy will be flatter! Whatever you do, stay away from the laxatives– they make the problem much worse and laxative-dependent constipation is harder to cure than cancer. Take the time to make some healthy changes in your diet and lifestyle, and reap the benefits!

To your good health, Diane