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Constipation

Como evitar estreñimiento. How to avoid Constipation.

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Xian-li
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24 views7 pages

Constipation

Como evitar estreñimiento. How to avoid Constipation.

Uploaded by

Xian-li
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CONSTIPATION

BASICS

Nettles Nutrition 2021


Getting the bowels moving!

Ideally we are pooping 1 x daily without


straining.

If we are constipated we reabsorb the


materials that our body is trying to
eliminate such as endotoxins, bacterial
metabolites and excess hormones.

Another issue with constipation is that


when we aren’t activating our bowels
daily they lose their ability and efficiency
of motility. It is like when you haven’t
exercised in awhile it takes a little training
to get back into it!

Nettles Nutrition 2021


TRY THESE… don't feel like you have
to try all of them at once!!

Digestion basics
● Eat in a calm state, relax, breathe into belly and diaphragm
● Chew your food
● Drink most water away from meals
● Try some digestive support = HCl & Enzymes

Drink ½ your body weight (in pounds) in oz.


● Sip it rather than chugging it, We can only absorb so much
at once.
● If you always have to pee and you are adding minerals to
your water… there may be an underlying reason for this such
as adrenal imbalance.

Add in trace minerals (Concentrace is a good brand)


● First thing in the morning, fill up a 16oz of water and put
10-15 drops in. Slowly sip this as you start your day.

Manage stress
● The digestive process functions in a parasympathetic state,
we need to relax to allow the bowels to release.
● Daily meditation, yoga, stretching, baths, reading, walks
○ What can you commit to?
○ Check in with exercise… is it too much? Are you drained
from it? If yes, it may be helpful to try a more restorative
practice.

Nettles Nutrition 2021


Eat lots of fiber and veggies (¾ plate)
● Add in fibers like psyllium husk, chia and flax
○ increase water or it can make it worse
○ Starchy veggies, especially the insides can help bulk
up stool
○ Keep skins on your veggies, unless fiber is causing
issues, then peel
○ 2 x kiwis a day, organic with skin
○ Cooked veggies are easier on a sensitive GI tract
● Sunfiber (PHGG) is a well tolerated fiber that is good for
the gut and supports motility
○ Useful for those dealing with symptoms like
bloating, gas, constipation and diarrhea
● Regular Girl is a blend of Sunfiber and Bifidobacterium
probiotics

Probiotics
● BioGaia
Lacto. Reuteri has been shown to positively support motility
of the GI system

Squatty Potty
● Elevate your knees and change your position while
pooping

Move your body by walking, breathing, biking, stretching,


dancing, biking, etc
● Breath into your belly - feel it expanding!

Nettles Nutrition 2021


Magnesium citrate or oxide, the dose varies with
each individual
● For loosening stools take away from meals
● Take at night before bedtime
● Powder or capsule - both fine!
● Slowly increase dose
● It can take 2 to 3 days to get things moving
● Can take a high dose 1,000mg - 1,200mg

Vitamin C, dose varies with each individual


● Can take high dose for mild laxative effect (start
3,000 and increase)

Herbs
● Triphala blend
● Coffee (make sure you are hydrating too)
● Mucilaginous herbs
○ slippery elm, marshmallow, licorice, aloe vera,
psyllium, fenugreek

Colonics or Enemas can be helpful.


● If you cannot get things moving with any of the
strategies above. Colonics or home Enemas can be
a great tool.
● If this is a route you want to go… let's talk about it!

Nettles Nutrition 2021


TRANSIT TIME
What is your transit time? Let's see how
long it takes food to move through your
body.

TRANSIT TIME AT HOME TEST


● Mix 1-2 tablespoons of unhulled
sesame seeds with a little water
and swallow. Do not chew them!!
● Write down the time you ate them
and note the time that you see
them come out the other end. This
is your transit time.
Ideal transit time is 24-48 hours.

*Note that you can also use beets or


charcoal for the test if you are sensitive
to sesame seeds.

Nettles Nutrition 2021


Causes of constipation
Lack of movement, stagnation
Lack of fiber
Lack of water
Lack on minerals, electrolyte imbalance
Poor diet
Shallow breathing
Poor vagal tone, communication from brain
Stress and sympathetic dominance
Food sensitivities
Low carbohydrate diet
- Root veggies have quality fiber!
Digestive insufficiency
● Low stomach acid
● Pancreatic insufficiency and not making
enough enzymes
● Bile issues
Dysbiosis, SIBO
Underactive Thyroid
Low serotonin and melatonin

Nettles Nutrition 2021

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