Constipation
How Vitamins & Nutritional Supplements May Help
 

Many naturopaths think that we should ideally have 2-3 bowel movements each day.  Most of us think that if we go once per day, we are regular, and that is certainly a lot better than many people, but may not be enough to get the waste out of there fast enough.  Taking care of our colon is important, because decaying waste that is not properly eliminated can cause toxins to be released into the bloodstream, and can also become a breeding ground for yeasts, parasites, bacteria and viruses to develop.  Many holistic health care practitioners think that  having a healthy colon is paramount to having a healthy body!
 

Common Symptoms of Constipation
 

In addition to not having a bowel movement 2-3 times per day, hard feces that are difficult to get out and gas, many people who are constipated are also fatigued, nauseated and depressed.
 

Common Causes of Constipation
 

Poor diet including too many refined foods, especially white flour products and not enough fiber.  Not enough exercise, overuse of laxatives, too much iron or dehydration.  Lack of enough serotonin, one of the "feel good" neurotransmitters, which is also found in the gut, can also cause constipation, as well as pregnancy hormones and some pharmaceutical drugs.  Having a stopped up colon with old, hard fecal matter that needs cleaning out can also cause constipation.
 

Vitamins, Minerals and Other Nutritional Supplements
 

Probiotics and magnesium are two key nutrients that you want to increase if you are constipated*.  Probiotics are the good bacteria that are normally found in your gut in great abundance.  Use of antibiotics, even once, can kill many of these good bacteria, along with the bad, and cause you problems with your gut.  You can increase your good bacteria with a good probiotic supplement much faster than with foods*.  Magnesium helps with intestinal motility and helps move things along, and many of us today are deficient in magnesium*.

As far as vitamins, vitamin B5 and vitamin C can both help constipation, vitamin B5 by establishing a more consistent action of the intestinal walls, and vitamin C by moving things along more quickly*.  Goji Juice is a very rich, whole food source of vitamin C.  Noni Juice is good overall for the digestive system*.Vitamin D is very important for intestinal health as well*.

Recommended Vitamins & Nutritional Supplements*

• Probiotics
• Coral Calcium (with calcium and magnesium in a 2:1 ratio, and trace minerals)
• Vitamin C complex
• Goji 100 Juice
• Noni 100 Juice
• Vitamin B complex
• High vitamin cod liver oil (for vitamin D) or get some summer sun!
• Cleanse Blend intestinal cleanser
• Chlorella and/or Greens
   

Food Choices
 

Many people can fix their constipation problems simply by changing their diets, although as we mentioned above, taking probiotic nutritional supplements can be very helpful to get you off to a good start, especially if you have had some antibiotics lately.  Try to eat lots of fruits and vegetables, whole grains that are rich in the B vitamins, and foods high in vitamin D, like butter and shrimp.  High vitamin C foods can also be helpful, like citrus, peppers and parsley.  Fermented foods, including cultured vegetables, miso, naturally fermented unpasteurized soy sauce and yogurt can also be helpful. Bitter vegetables and herbs, such as bitter salad greens, will stimulate the bile and help in the digestion of fats, which can speed things along in your intestines.  Prunes and flax seeds may also be helpful, as well as adding more leafy greens to your diet.  Nuts are a good source of both magnesium and fiber.

One more important note, high fiber grains that have not been properly prepared can actually irritate the small intestine and even cause damage to the villi, according to Dr. Thomas Cowan.  Most grains need to be soaked in an acidic medium before they can be used.  Sourdough bread and sourdough pancakes are examples of traditional, properly prepared grain products.  For more on this, see the Weston Price Foundation.
 

Other Ideas
 

Daily exercise, even if it is housework, gardening or a 20 minute walk will be indispensable, in addition to cleaning your colon and adding some needed vitamins, minerals and other nutritional supplements to your diet.

* This statement has not been evaluated by the FDA.  This product is not intended to diagnose, treat, cure or prevent any disease.

Healthy Vitamins & Nutritional Supplements