Constipation has become a norm for too many people lately, and it doesn’t have to be! We all poop, so let’s talk about it! There are over 2 million doctors visits a year due to constipation and other stomach discomfort, and that doesn’t even count the individuals who aren’t talking to their doctors about it. And the most common population affected? – Adult women! We need to rid the shame and embarrassment around constipation and get the conversation going…having bathroom trouble should not and does not have to be a part of daily life! Something must give!
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, with people spending over $800 million a year on over the counter laxatives and digestive aids to relieve their symptoms. However, the problem is only the symptoms are being treated, not the underlying issue! Constipation is only a symptom of a much larger issue.
Common Causes of Constipation:
- Lack of dietary fiber
- 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 digestive system)
- Magnesium deficiency
So, if you are struggling with constipation, or another digestive issue, you have to treat the underlying CAUSE if you want to get lasting relief. Over the counter laxatives and pills are not going to heal the real problem long term. Did you know stool is mostly water? Plus fiber, bacteria (alive and dead), old cells and mucus. So yes, it’s waste, but just because we flush it right down the tubes doesn’t mean it doesn’t deserve our attention.
So what can you do about it?
- Add high quality fiber – aim for at least 35g of fiber a day
- Raw fruits and vegetables (skin on!), beans, high fiber grains like brown rice, nuts, and seeds
- Increase fluid intake
- When increasing fiber, it is vital to increase fluid as well. The digestive track needs fluid to help move things along.
- Take a daily probiotic
- A probiotic supplement will give the gut all the good bacteria it needs to help with the digestive process
- Avoid foods that are not nutrient dense
- Sugar, processed foods, excessive alcohol and caffeine
- Move your body
- Exercise, even walking, helps with the digestive system and helps to keep things moving
- Decrease stress
- Take time for self-care
- Leave the to-do list for later
When in doubt remember the 3 F’s!
- Fiber – binds
- Fluid – moves
- Fat – lubricates
There are some natural, high quality supplements sold at Cambiati Wellness that can help increase regularity while also supporting the body’s natural digestion pathway. If you struggle to get enough fiber each day, taking a fiber supplement can be very beneficial. At Cambiati Wellness we love to add Pure Digestion Plus in our shakes! Colon Rx™ helps with bowel motility and strengthens the muscles in the colon. It combines magnesium hydroxide which is a common gentle laxative, and triphala which is a traditional Ayurvedic formula that combines 3 fruits. Also, MagCitrate Powder helps to relax the bowels and aid in motility. Since people who suffer from constipation sometimes have a magnesium deficiency, these supplements can help.
Here’s to letting that $hit go! Happy pooping!