How To Relieve Constipation
By Curtis Alexander, Pharm.D.
America’s Natural Pharmacist
Summary: Learning how to relieve constipation is not always easy or straightforward as everyone is different and what works for someone may not work for you. If you want to avoid using a laxative, there are some natural methods that I’ve learned over the years that are safe and you might want to try. These methods may not work for severe constipation or to relieve constipation quickly.
Dear Curtis: I am a 38 year old woman who eats fairly well but lately it seems like I’ve been getting constipated. I’m trying to get back on the wagon to eating better, but is there anything you can recommend that might relieve the constipation fast without taking a pill?
A: For some odd reason our society knows that when you drink fluids you’re suppose to pee some of them out. But, when it comes to solid foods people think it’s OK that they only go once every three or four days.
That would make me miserable. And understandably so.
When you eat, just like when you drink, your body evacuates the unused material. Ideally, your body should evacuate every 12 to 24 hours after a meal. Sound too frequent? That’s only because our society doesn’t know how to eat.
So, you’re right about one thing: the best way to stay constipation-free is by how you eat. Lot’s of natural foods that are naturally high in fiber – that means fruits and vegetables and ample amounts of water. I know popular society likes to tout fiber-lax and whole wheat breads but vegetables and fruits are what you need to stay regular.
But, as you’ve mentioned, you’ve kind of fallen off the wagon on your eating style. As long as you are getting back to eating the right way I won’t make you feel guilty. And I don’t blame you for not wanting to take a pill – especially a stimulant laxative. They work, but they should only be used very, very occasionally as your bowels can come dependent on them.
I do have some natural and safe recommendations that might relieve your constipation though.
Ice Cold/Hot Water
I actually start my morning off with a glass of ice cold water followed by a nice, hot cup of dark coffee. I discovered this by accident years ago that it made me want to go to the bathroom. So, frankly I do it more out of habit than anything and, because of how I eat, I don’t really need it. But, it did work for me.
I have no hard science behind it. But my theory is that the cold water may constrict the blood vessels around the digestive system which is immediately followed by the hot water which dilates them sending more blood there and getting things moving. When I have told others about my little ritual they say there is something in the coffee. But, based on my experience, caffeine doesn’t appear to have any sort of laxative-like effects and I can get similar results with just hot water if need be.
Light Abdominal Massage
I may have mentioned before that my wife Jodi is a Licensed Massage Therapist (LMT). Years ago when she was a student she would practice giving me massages (I know, tough life). Once, when I was constipated she said her instructor had recommended a light abdominal massage. She tried it and it worked within 10 minutes.
Here’s what she did (and it will be just as easy to do it on yourself).
Lie on your back with your abdomen exposed. Get some baby oil or some sort of lubricant on your hands (the lubricant is not a must, but it will likely make it more pleasant). Personally, I would warm the lubricant a bit and the warming sensation may also help get things moving in itself. Once you’ve done that simply start with your right hand just below your right rib cage and slowly follow the colon and small intestine in a clockwise fashion towards your left side, down, back again to your right side and up your right side until you reached where you started. One rotation should take 4-5 seconds. Once you get the hang of that add in your left hand following the right hand.
You don’t have to use heavy pressure at all. Just light pressure with both hands and continuing in a circular motion. This light pressure eventually will draw blood to that area both at the skin and near the digestive system.
Also, as you are lightly moving your hands along you may notice what feel like masses in the colon. This is likely the stool that hasn’t worked it’s way through your bowels yet.
Running
This is actually my wife’s method and I don’t find that it works for me – but she swears by it. If you can’t run then maybe try walking.
Personally, I’m not sure why it works because when you run your body generally diverts blood flow away from these types of organs and instead supplies blood to your more essential organs like your heart. But, like I said, it seems to work for her.
I have found that most of my readers and patients who complain of constipation are females. Frankly, and I do not think she would mind me saying this, but when Jodi gets off our eating style she reverts back to having trouble with constipation. So I just wanted to touch upon the subject of diet once more because it really is THAT important. Lean meats, fruits, nuts, vegetables should be your mainstay. And heavy on the fruits and vegetables when you are constipated.