Cure Your Constipation Naturally

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There is an herbal called “bowel cleansers” are touted as a healthy and effective treatment for chronic constipation. Bowel-cleansing formulas typically contain strong laxative herbs, such as aloe resin (sometimes listed as “aloe leaf”), buckthorn, cascara, rhubarb and senna. These herbs increase peristalsis, the wave-like movement of the bowel that facilitates elimination of stool, but they also irritate the gut wall. Like any good laxative, these herbs will promote a bowel movement, but repeated or large doses cramping, diarrhea and blood in the stool.


I define constipation as having less than one bowel movement per day. Common causes of constipation include irregular bowel habits (ignoring the urge to go or not allowing enough time) … inadequate fiber and/or water…lack of exercise…. and poor digestive function (due to low secretion of digestive enzymes). Such medications as antihypertensive, tricyclic antidepressants, antacids and opiate pain relievers (such as codeine) can cause constipation. Unless your constipation is temporary (caused, for example, by the use of opiate medication following surgery), avoid strong laxatives-even if they are natural or herbal products. The bowel becomes reliant on laxatives, which can worsen your constipation and create inflammation and irritation in your intestinal tract.

Rather than seeking a temporary solution, people who are constipated should slowly retrain their bowels to work correctly. This process usually takes about weeks or more.

HERE’S HOW….

1. EXERCISE. Physical activity improves peristalsis. Get at least 20 minutes each day. My favourite exercises are yoga and aerobic activity, such as brisk walking, cycling or swimming.

2. EAT FIBER. Fiber helps retain water in the colon, which promotes softer and larger stool. While a healthy, toned bowel will respond to a moderate amount of fiber, a bowel that has become slack and weak (due to the effects of insufficient fiber) will need much more fiber. Start with five half-cup servings of vegetables and four half-cup serving of fruit per day. Have at least one cup daily of a whole grain, such as brown rice, oatmeal, quinoa or millet.

3. DRINK LEMON WATER. To expand stool size and encourage elimination, drink 64 ounces of water daily. Twice a day, before meals, drink 16 ounces of water that contains the juice from half a fresh lemon (bottled lemon juice also can be used, but it is not as healthful). Lemon water encourages the secretion of bile, a digestive fluid that acts as a laxative.

4. USE SMALL DOSES OF HERBS. A tea made with equal parts dandelion, yellow dock, burdock and licorice root has a mild laxative effect.

WHAT TO DO: Mix one-half ounce of each dried herb. Use two teaspoons of the mix per eight ounces of water, simmer for eight minutes, strain and drink. Start with one cup four times daily during the first week of bowel retraining. Reduce by one cup per week until you are able to eliminate regularly without the tea.

References:
Jamison Starbucks, ND, naturophatic physician in family practice and a lecture at the University of Montana, both in Missoula. She is a past president of the American Association of Naturophatic Physicians and a contributing editor to the Alternative Advisor, The complete Guide to Natural Therapist and Alternative Treatments (time-life).