Constipation is the right up there with guilt when it comes to worst feelings in the whole world.
There are number of reasons why you might be feeling constipated but let’s be clear:
If you’re not having a bowel movement every day, you’re some type of constipated.
The body needs to eliminate your waste every day, daily bowel movements are essential.
Bloating, distention, tender lower abdomen, nausea, pain or discomfort –> these are all signs of constipation and symptoms you’ve experienced, even for a few days, if you’re bowel movements have been off (like when traveling for example).
Let’s talk about some things you can try to support the movement of food and waste through the GI system to keep things healthy:
Stimulate the Migrating Motor Complex:
The MMC, as it’s known, is the mechanism in the gut that is responsible for *literally* pushing food through the GI system as it’s being digested. We love the MMC. We want to support the MMC
- Gut Rest: this is 3-4 hours between meals where you don’t consume food. This is necessary because the MMC turns off the moment we start eating.
Gut rest = time for MMC to work = food travels through the system well.
- Ginger in between meals: ginger stimulates the MMC! Enjoy any version (tea, chews, candy, raw) between meals to help stimulate motility.
Gut rest + stimulation = ultimate movement through the system.
If motility is the issue causing constipation, these tips will help.
Balance the nervous system:
- Gargling, humming, singing – these are simple, there are no negative side effects, and any one of these things will stimulate the vagus nerve which connects the brain with the gut. This stimulation will help with digestion starting from the brain down.
- Physiological Sigh: this is a breathing technique to help physically move your nervous system from “fight or flight” to its opposite: “rest and digest”. As you can imagine, that’s where we want to be. Look up how to do this simple breathing and how it works to reset the nervous system. It’s an ideal tool for any situation that has you feeling a little elevated but putting it right before meals is a great way to stack things.
Support with Supplements:
- Digestive Enzyme with meals: can be supportive if you have low stomach acid and/or are not stimulating enzymes production
- Magnesium Citrate: this version of magnesium is excellent for constipation!
- Aloe: add some to your smoothies or other beverage concoctions we’re all making nowadays! A soothing herb, very helpful for both constipation and inflammation (think of how it works for sunburns on your skin).
Support with Food:
- 2 Kiwi/day: interestingly, there is actual research that shows 2 kiwi a day (with the skin) was more effective than nothing and more effective than psyllium fiber. Give it a shot!
- Fiber check: we want about 25-30 g of fiber each day. Are you way under or way over? Take a week and really track it so you know where you’re at, this is low hanging fruit and easy to adjust, a great starting point.
- Water: if you have slow motility, more water will be absorbed in the large intestine and will make it harder to have a bowel movement. Add some electrolytes and drink up!
Testing:
Sometimes there isn’t anything you can do with food and supplements because the real issue is that something is in the gut that isn’t supposed to be. There’s an infection or an imbalance and the body can’t correct itself. That’s where stool testing plays a vital role. It allows you and I to objectively see where we can take more precise action and get you some relief.
Cheers to your health (and your bowel movements!)
Kylie & Bryan
There’s room for you here! If gut testing is the next step for you, let me know and we’ll connect to talk about the details:
Unsubscribe
|
