Colon Health and Constipation

Constipation results when food moves too slowly through the
> gastrointestinal (GI) tract. About 80 percent of people suffer
from
> constipation at some time during their lives. Brief periods of
> constipation are normal. Constipation is usually diagnosed when
bowel
> movements occur fewer than three times per week on an ongoing
basis.
> Other signs of constipation occur when the stool is hard, dry or
> there is excessive straining. The stool can often be described
> as "rabbit pellets" or like "toothpaste squeezed from the tube".
> Sometimes it is painful to pass. Sometimes the patient does not
feel
> complete after a bowel movement.
>
> There is widespread belief that everyone should have a bowel
movement
> at least once each day. There is no "right" number of bowel
> movements. Each person's body finds its own normal number of bowel
> movements. It depends on the food you eat, how much you exercise
and
> past history. This kind of thinking has led to the overuse and
abuse
> of laxatives.
>
> Constipation can arise from lack of enough fiber and water,
> inadequate exercise, advanced age, muscle disorders and poor diet.
> Pre-menstrual and pregnant women can suffer from constipation also
> but, the most common cause is usually dietary. However,
constipation
> can be a component of irritable bowel syndrome or can result from
a
> wide range of causes, such as a drug side effect or physical
> immobility.
>
> many medications, including pain killers, antidepressants,
> tranquilizers, and other chiatric medications, blood pressure
> medication, diuretics, iron supplements, calcium supplements, and
> aluminum containing antacids can cause or worsen constipation.
>
> Constipation can sometimes have an unknown or idiopathic cause.
Some
> people have a good diet, drink plenty of fluid or do not have a
> disorder, which can cause constipation, yet become constipated.
Their
> bowels are said to be 'underactive' . This is rather common. Most
> cases occur in women. This condition tends to start during
childhood
> or in early adulthood and persist throughout life.
>
> Transit Time is the amount of time it takes for a meal to go from
the
> mouth to the rectum. A healthy transit time is less than 24 hours.
> Constipation is the result of poor digestive and bowel habits,
which
> slow down the transit time, allowing waste materials to sit longer
in
> the intestines. Stool (waste products) builds up along the wall of
> the colon preventing healthy absorption of nutrients. Our stool is
> made up of our body's waste including undigested food, toxic waste
> from the liver and billions of bacteria. As the stool sits longer
in
> the intestines a metabolic process continues. The intestines
continue
> to absorb water, making the stool harder and fermenting the
bacteria.
> This starts the waste to rot creating toxic by-products, which are
> then absorbed into the bloodstream. This absorption of toxins is a
> form of self-poisoning, called autointoxication.
>
> Symptoms of autointoxication include: headaches, brain fog,
> depression, obesity, diverticulosis, PMS, bad breath, foul
smelling
> gas, bloating body odor and include some autoimmune diseases.
>
> Serious diseases, including colon cancer, can sometimes first
appear
> as bowel blockage leading to acute constipation. Therefore,
> particularly constipation of recent onset should be diagnosed by a
> physician. Dietary and other natural approaches should be used by
> people with constipation only when there is reason to believe no
> serious underlying condition exists.
>
>
> Constipation Self Test
>
> 1. Do you feel fatigued, have low energy or muscles aches? (yes =
> 1/no = 0)
> 2. Do you have a bowel movement fewer than 3x/week on an ongoing
> basis? (yes = 1/no = 0)
> 3. Do you strain to pass stool? (yes = 1/no = 0)
> 4. Do you pass dry hard pellets or stool that looks like
toothpaste?
> (yes = 1/no = 0)
> 5. Do you have an abundance of foul smelling gas? (yes = 1/no = 0)
> 6. Do you eat 25-30 grams of fiber per day? (yes = 1/no = 0)
> 7. Are you unable to loss weight even though you eat "healthy"?
(yes
> = 1/no = 0)
> 8. Do you take anti-depressants or pain medication? (yes = 1/no =
0)
> 9. Do you drink 8 glasses of water per day? (yes = 1/no = 0)
> 10. Do you exercise at least 3x/week? (yes = 1/no = 0)
>
>
> Total Score______
>
> A score of 4 or higher may indicate that you are suffering from
poor
> colon health.
>
>
> Signs of Good Elimination
>
> 1. Color: Stool color should be a walnut brown. Given temporary
> variations with dark green leafy vegetable or beets.
>
> 2. Consistency: Stool should be smooth with the consistency of
paste.
> This shows the bowels are well hydrated. The length of stool
should
> be the length of a banana or longer.
>
> 3. Frequency: As discussed above, this depends on the individual,
but
> in the natural health community, one movement per day is good, but
> two-three per day is healthiest!
>
> 4. Gas and Odor: A normal amount of gas is the by-product of
> digestion. An abundance of foul smelling gas indicates poor colon
> health.
>
> 5. Sink or Float: Healthy stool tends to leave the body easily, is
> well formed, floats in the water then gently submerges. In some
> natural medicine beliefs, if the stool floats, this may indicate
> undigested fat in the colon.
>
>
> Tips for Good Colon Health
>
> 1. Peristalsis and Hydration: Peristalsis is the natural waves of
> contractions produced by the digestive tract in order to move food
> through the colon. There are many ways to stimulate peristalsis,
but
> the most important way is through hydration. Constipation is often
> caused by dehydration. Hydration of the colon is key to making
> peristalsis happen naturally. (see Traditional Chinese Medicine)
>
> 2. Bulk: The colon requires bulk for it to achieve healthy
movement.
> Optimal intake of fiber is about 25-30 grams per day. The ideal
> combination of soluble fiber (psyllium husk) and insoluble fiber
> (flax oil, fiber) helps to absorb water and toxins and adds
roughage
> to bulk up stool and sweep away built up debris in the intestinal
> tract.
>
> 3. Lubrication: is essential for the smooth flow of stool out of
the
> intestines. Essential oils such as flaxseed oil, borage oil and
fish
> oil are ideal.
>
>
> Nutritional Advise
>
> Water and other liquids such as fruit and vegetable juices and
clear
> soups are essential in any healing process. Liquid helps keep the
> stool soft and easy to pass, so it's important to drink enough
> fluids. Distilled water is the best. 6-8 eight ounces glasses per
> day. Try not to drink liquids that contain caffeine or alcohol.
> Although a little caffeine works well as a diuretic, excess
caffeine,
> dependency on caffeine for a bowel movement, as well as alcohol
tend
> to dry out your digestive system.
>
> Prunes are one of the best natural remedies for constipation! A
> simple handful of prunes will make all the difference. Today,
prunes
> actually come in different flavors! You can find them infused with
> natural cherry, grape and apple essence!
>
> Apples contain naturally-occurring chemical compounds known as
> phytochemicals, polyphenols, or flavonoids, some of which have
been
> proven to have antioxidant activity that inhibits, or scavenges,
the
> activity of free radicals in the body. Cell damage from free
radicals
> can be a factor in certain cancers, heart disease, strokes, and
other
> conditions such as diabetes and constipation.
>
> A diet combined with both insoluble fiber (fiber that doesn't
> dissolve in water) will keep most people regular. You get fiber
from
> eating lots of vegetables, wheat bran, whole-grain breads and
cereals
> and fruit.
>
> Foods high in fiber are fruits such as apples peaches, raspberries
> and tangerines. Vegetables such as acorn squash, raw broccoli,
> brussels sprouts, cabbage, carrots, cauliflower, spinach, black-
eyed
> peas, cooked zucchini, kidney beans and lima beans. Also cooked
whole-
> grain cereal, cold (All-Bran, Total, Bran Flakes), whole-grain
> cereal, hot (oatmeal, Wheatena) and whole-wheat or 7-grain bread.
>
> Juice Therapy is a great way to take advantage of the eliminative
and
> cleansing capacity of the organs. This cleansing capacity is
greatly
> increased and accumulated metabolic waste and toxins are quickly
> eliminated. It affords a physiological rest to the digestive and
> assimilative organs. After the juice fasting or juice therapy, the
> digestion of food and the utilization of nutrients is improved.
>
> Powdered psyllium is a quality source of supplemental fiber. Be
sure
> to drink plenty of water, otherwise the fiber will form an
> obstructing mass, adding to your condition. Start with one rounded
> tablespoon of the powder stirred well into a glass of water or
> diluted juice.
>
> Acidophilus: The normal, healthy colon contains "friendly"
bacteria
> (85% lactobacillus and 15% coliform bacteria). It is the friendly
> bacterial flora found in yogurt and is essential to the digestive
> system. When these bacteria are not in balance, then the person
may
> experience bloating, flatulence, constipation, and malabsorption
of
> nutrients. Acidophilus taken as a dietary supplement may help to
> detoxify and to rebuild a balanced intestinal flora. Acidophilus
aids
> the digestion and helps to replace the "friendly" intestinal
flora.
>
> The power of Green Whole Foods is essential for all day energy,
> greater focus under stress, sense of well-being, strengthened
immune
> system, fewer food cravings and optimum synergistic balance of
> essential nutrients for total health. Green Whole Foods is a
powder
> that contain antioxidants, vitamins, minerals, amino acids, active
> enzymes, bioflavinoids, chlorophyll and other phytonutrients
> necessary for optimial cellular metabolism, repair and protection!
> These ingredients contain the most powerful combination of
nutrients
> ever known in any grain, herb or food. They contain almost all of
the
> vitamins, minerals, proteins and enzymes necessary for the human
> diet, plus chlorophyll.
>
> Spirulina Blue Green Algae: Spirulina possesses a complete protein
> richer than steak, abundant organically complex minerals, a wide
> variety of essential vitamins, and many beneficial enzymes.
Spirulina
> is more than just a food. As with Chlorella it has been shown to
be
> valuable with almost every aspect of health. These necessities are
> bio-available which means that they are easily assimilated
throughout
> the digestive tract, giving instant access to vital nutrients.
> Because of algae's high chlorophyll and high nutritional content
it
> is an excellent part of a cleansing program.
>
> Chlorella Green Algae: Chlorella's tough cell wall protects the
> valuable nucleus inside. When it is harvested it is instantly
dried
> and the cell walls are gently cracked open. The nutrients inside
> retain full potency. Once in your body, the cracked open cells
> release their valuable nutrients. Because it is so easy to digest,
> your cells get the full benefit of this nutritional powerhouse.
These
> necessities are bio-available which means that they are easily
> assimilated throughout the digestive tract, giving instant access
to
> vital nutrients. The algae provides intestinal nourishment and has
a
> soothing and healing effect on the mucous lining. It works to
> detoxify and purify our system.
>
> Barley Grass and Wheat Grass: Eating barley and wheat grass is
like
> eating a plate of green vegetables. These cereal grasses, are
> harvested young and are ecologically grown in nutrient rich soil.
> They are approximately 25% protein and contains all the essential
> amino acids, concentrated vitamins, minerals and fiber. They have
> been shown to increase our overall health by reducing intestinal
> putrefaction and maintaining healthy blood another important
> component of cleansing.
>
>
> Klamath Lake Blue Green Algae: This remarkable plant grows 100%
> organically in the Upper Klamath Lake of Oregon. Blue Green Algae
has
> more protein and chlorophyll by weight than any other plant or
animal
> on earth. Klamath Lake algae is considered to be the most nutrient
> rich of the algaes.
>
> Lecithin: Lecithin is produced naturally and is one of the main
> substances that digests cholesterol in the human body. Lecithin
> supports the liver and aids in the metabolism of fat. Lecithin is
> used to strengthen the heart as it clears the blood vessels of
> cholesterol. It also useful as part of a weight loss programs to
help
> dissolve fat.
>
> Fiber (water-soluble) , psyllium, seed husks, or oat bran are
> suggested. Take 1 to 2 teaspoons of fiber supplement at night
before
> bed.
>
> Magnesium: The supplement magnesium has been found to aid in the
> management of symptoms. Taking 200-300 mg of magnesium 2 to 3
times
> daily has been shown to help.
>
> Omega-3 : This fish oil has been shown in many studies, to reduce
> your bad cholesterol levels and reduce plaque buildup in your
blood.
> By reducing your bad cholesterol, you are helping your body to
fight
> off stress and relieve anxiety, tension and even prevent heart
> disease! Fish that are high in Omega-3 are excellent ways to help
> your blood stream.
>
> Psyllium Husks: A natural plant source of dietary fiber essential
for
> the proper functioning of the digestive system. Fiber
significantly
> lowers total cholesterol and LDL cholesterol levels.
>
> Add protein and carbohydrates to your diet: Incorporate protein
into
> your diet. Protein helps to keep sugar levels stable. You can find
> protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.
>
> What You Should Avoid:
>
> Limit foods that have little or no fiber such as ice cream,
cheese,
> meat, snacks like chips and pizza, and processed foods such as
> instant mashed potatoes or already-prepared frozen dinners. Too
much
> white flour and refined sugar, two major constipation causers,
means
> you need more fiber.
>
> What you don't eat may be even more important than what you do
eat.
> Avoid alcohol, caffeine and sugar, because they tend to worsen
> constipation. If you can't avoid them, then at least cut down.
>
>
> Reduce Processed and Refined Foods:
>
> Processed food can rob your food of nutrients and vitamins that
your
> body needs to fight off stress and promote good health. Try to buy
> whole foods, unprocessed foods and try and stay away
from "instant"
> foods, preservatives, artificial flavors, saturated fat and MSG.
>
> Reduce Sugar Intake:
>
> Too much sugar can rob our body of essential nutrients. Yet don't
be
> so fast as to replace the sugar with Stevia the natural sweetener
> from the Stevia plant. Artificial sweetener can also cause anxiety
as
> well as other health concerns.
>
> Reduce Alcohol Intake:
>
> In small amounts, alcohol can be good for your heart but too much
> alcohol is not a good thing for your body and too large of an
intake
> increases your body's need for extra vitamins. The body has a
harder
> time using oxygen. As a result, you can become more sensitive to
> stress - which in turn can cause constipation.
>
>
> Managing Your Constipation
>
> 1. Eating a diet that focuses on fresh vegetables and fruits.
>
> 2. Eat whole grains, legumes, nuts and seeds.
>
> 3. Adopt a healthy lifestyle including regular exercise.
>
> 4. Avoiding drugs, excessive coffee and alcohol.
>
> 5. Taking a high potency multiple vitamin and also consider flax,
> fish or borage oil and mineral supplements.
>
> 6. Take nutritional/ herbal supplements to promote and enhance
colon
> function.
>
> 7. Fasting is one of the best ways to increase elimination of
wastes
> and enhance the healing process of the body.
>
> 8. Allow yourself enough time to have a bowel movement. Sometimes
we
> feel so hurried that we don't pay attention to our body's needs.
Make
> sure you don't ignore the urge to have a bowel movement.
>
> 9. Drink plenty of liquids and stay hydrated.
>
> 10. Consider clearing your mind and "let go of what you are
holding
> on to".
>
>
>
> Herbal Remedies
>
> Burdock is a tonic herbs and have been used in the treatment of
skin
> conditions. Burdock is an herb that boosts immunity and purifies
the
> blood. It's a traditional liver tonic and a mild, natural
diuretic.
> Burdock's laxative and diuretic properties help remove toxins from
> the system. The Chinese utilize it against tumors, inflammation,
> fungal and bacterial infections. It is often recommended for dry,
> scaly skin. You can take burdock in capsule form (follow the
> directions) or make a acne fighting tea. Burdock root tincture may
be
> taken in 2?4 ml amounts per day. Dried root preparations in a
capsule
> or tablet can be used at 1?2 grams three times per day.
>
> Cascara Sagrada: Supports the colon, stomach, liver gallbladder
and
> pancreas and is considered one of the very best and safest
laxatives
> in the plant kingdom. Has an antibiotic effect on harmful bacteria
in
> the intestine. Promotes peristalsis and tones relaxed digestive
> system muscles.
>
> Dandelion is a leading remedy for detoxing the liver. It
stimulates
> the flow of bile, a fluid that aids fat digestion, which is why
it's
> used for liver and gallbladder disorders. Dandelion has
> scientifically documented potent diuretic properties. It relieves
> constipation and eases bloating and swelling. Dandelion should be
> used for 4 to 6 weeks at a time. For it's liver benefits,
dandelion
> is helpful for detoxing.
>
> Hawthorne Berry may help strengthen the heart, help increase blood
> flow, encourage healthy blood pressure levels and maintain healthy
> arteries. Useful for anemia, and circulatory disorders, high
> cholesterol and lowered immunity. High in Vitamins B &C, it is
also
> used as a kidney tonic. Often used as a digestive aid.
>
> Milk Thistle is the great liver detoxer! The importance of milk
> thistle in cleansing your liver, may decrease your chances of
> developing cirrhosis, chronic fatigue, PMS, and cancer. The
fruits,
> leaves, and seeds in any form, contain some of the most potent
liver
> protecting substances known. Protects the kidneys and is good for
> adrenal disorders, bowel disorders, and weakened immune systems.
>
> Plantain Herb: Psyllium is a soluble fiber used primarily as a
gentle
> bulk-forming laxative. It comes from a shrub-like herb called
> plantain that grows worldwide. There are many species of plantain
> that can each produce up to 15,000 tiny, gel-coated seeds. The
> plantain herb that produces psyllium seed is not the same plant as
> edible plantains, which is a staple in Caribbean and South
American
> diets. Psyllium husk is derived from these odorless, tasteless
seeds.
>
> Senna Pods are milder than the leaves since the do not contain the
> resin. It is the resin in the senna leaves that causes griping in
> your colon. It is the chemicals anthraquinones that provide its
> strong action on your colon walls. Senna is the second best herb
to
> use for chronic constipation because it creates strong peristaltic
> action. It is not healthy to use it for a long time, since its
action
> moves fecal matter through your colon quickly. This quick action
> prevents absorption of nutrients by your colon depriving you of
> necessary minerals and vitamins. Use senna only in amounts that
> produce the required bowel movement and stool softness to relieve
> your constipation. Start with small amounts and increase your
amount
> slowly. Caution: Only use senna for a short time, 1- 1? weeks.
Senna
> leaves may cause some cramping. Do not drink senna if you have any
> type of colon disease, stomach pain, diarrhea, or are pregnant.
>
> Tamarind is the only important spice of African origin. Today, it
is
> a much-valued food ingredient in many Asian or Latin American
> recipes. The sour and fruity taste of tamarind merges well with
the
> heat of chillies and gives many South Indian dishes their hot and
> sour character as well as their dark color. The fruit pulp is
> digestive, antiflatulent, cooling, laxative and antiseptic. It's
> seeds are also astringent. Pulp of the ripe fruit is beneficial in
> the treatment of bilious vomiting, flatulence and indigestion. It
is
> also useful in curing constipation.
>
> Triphala is a traditional Ayurvedic Indian herbal compound used
for
> constipation and poor bowel tone and is designed to support the
> body's natural cleansing process. It is one of Ayurveda's most
> important herbal formulas for thousands of years. Triphala is a
> balanced blend of three Indian Herbal Fruits: Harada, Amla,
Behada.
> This combination of fruits is unique because the astringent
qualities
> of the fruits serve to tonify the colon therefore promoting
internal
> cleansing naturally. This is highly recommended for anyone doing a
> detox program.
>
>
> Andrew Pacholyk, MS,L.Ac
> Peacefulmind. com
> Therapies for healing
> mind, body, spirit