How to Let that SHIT Go! Tips for constipation.
Constipation seems to have become a norm for too many people lately, and it doesn’t have to be! There are over 2 million doctors visits a year due to constipation and other stomach discomfort. The most common population affected. – Adult Women! Having bathroom trouble should not and does not have to be a part of daily life! Remember that just because something is common, does not make it normal! Constipation is NOT normal! Just like diarrhea is not normal!
Walk into any pharmacy store, and you will see a whole isle devoted to constipation, gas, bloating, and other digestive issues. The pharmaceutical companies have capitalized on this common ailment, people spend over $800 million a year spent on over the counter laxatives and digestive aids trying to relieve their symptoms. However, there in lies the problem – only the symptoms are being treated! Constipation is only a symptom of a much larger issue, or issues.
Common Causes of Constipation:
- Lack of fiber in diet
- Not getting in enough fluids
- Digestion issues (food sensitivities, lack of good bacteria in gut to aid in digestion)
- Gut hyperpermeability – aka Leaky Gut
- Stress (slows down/shuts down digestive system)
- Magnesium deficiency
So, if you are struggling with constipation, or another digestive issue, you have to treat the CAUSE if you want to get lasting relief. Over the counter laxatives and pills are not going to heal the real problem.
**You want your #2 to look like a #4!!**
Plan of Action:
1. Add high quality fiber – aim for at least 35g of fiber a day. Raw fruits and vegetables (skin on!), beans, nuts, and seeds.
2. Increase fluid intake. When increasing fiber, it is vital to increase fluid as well. In addition, the digestive track needs fluid to help move things along.
3. Take a daily probiotic. Gives the gut all the good bacteria it needs to help with the digestive process.
4. Avoids foods that are not nutrient dense. Try to avoid dairy, gluten, fried foods, and any food sensitivity foods (ask me how to find these out!) Also, try to eliminate alcohol and caffeine for 60-90 days to see how that affects bowel movements.
5. Move your body. Exercise, even walking, helps with the digestive system and helps to keep things moving. Try to move around a little after every meal, especially dinner.
6. Decrease stress. Stress stops the digestive system from working properly can be the root of why things are backed up. Therefore, take time for self-care, unplug got a bit, and leave the to-do list for later. It might even be time to purge your friends list (or get out of a toxic relationship.) Sounds a little odd I know. But emotional stress has a profound impact on our bodies. I’ve known people that weren’t able to poop for months, then they break up with someone or stop being friends with someone and suddenly they are pooping with regularity!
When in doubt remember the 3 F’s
Fiber – binds
Fluid – moves
Fat – lubricates
Fiber helps to bind excess food, toxins, and even hormones, while the fluid (water) helps to move things through the digestive system, and fat keeps the bolus lubricated so that nothing gets stuck. Now it’s that a sexy visual?! Might not be sexy but you will remember it!
There are some natural, holistic supplements that can help with increasing regularity while also supporting the body’s natural digestion pathway. There are supplements that can help with bowel motility and strengthen the muscles in the colon. Magnesium Citrate can help to relax the bowels and aid in motility. The reason that supplemental magnesium can help with motility is because most people with constipation issues suffer from a magnesium deficiency. This is why uncovering the root cause of constipation is so important! Please reach out to me if you are struggling, there are a number of factors that can contribute to constipation, and we want to make sure we are getting to the root of yours!
Here’s to letting that shit go! Happy pooping!