The Fitness Blog

Constipation is a problem suffered by both adults and children. Thankfully though, there are many safe and natural constipation remedies that work well regardless of how old someone is.

For children with constipation, dietary changes are commonly recommended, including the following suggestions from keep kids healthy dot com.

Increasing fluids: Increase the amount of water and fruit juices (minimum of 2-3 glasses) that your child drinks each day.

Increasing fiber: Increase the amounts of fruits and vegetables that your child eats. Raw, unpeeled fruits and vegetables (especially beans, sweet potatoes, peas, turnip greens, raw tomatoes and corn) have the most fiber. Popcorn also has lots of fiber in it. Give enough grams of fiber to equal their age in years plus 5 each day (check the nutritional label for high fiber foods and snacks with at least 3-4g of fiber per serving). Vegetable soups are especially high in fiber and also add more fluid to your child’s diet. Increase bran in your child’s diet by offering bran cereals, bran muffins, shredded wheat, graham crackers, or whole wheat bread.

Decreasing constipating foods: The foods most notorious in causing constipation include cow’s milk, yogurt, cheese, cooked carrots, and bananas. Drinking too much milk (your child may only be drinking 2-3 cups a day, but it may be too much for his system to handle) is heavily associated with having constipation. Switching to soy milk has been shown to soften stools. If your child is unable to drink milk, then give them a multivitamin or another sources of calcium (such as calcium fortified orange juice).

Adults are most often recommended to eat more fruits, vegetables, and grains, drink plenty of water and other, non-caffeinated, non-alcoholic fluids, exercise, listen to their bodies (i.e., go when you need to go), and only use laxatives if their doctor recommends it. As for exercise, you don’t have to “work out. A nice, leisurely half-hour stroll every day might do the trick. Of course, my grandpa always swore by good, old-fashioned prune juice.

The following foods contain high levels of fiber (as outlined by the National Institute of Mental Health – NIMH):

Fruit:
– Apples
– Peaches
– Raspberries
– Tangerines

Vegetables:
– Acorn squash, raw
– Broccoli, raw
– Brussels sprouts, raw
– Cabbage, raw
– Carrots, raw
– Cauliflower, raw
– Spinach, cooked
– Zucchini, raw

Breads, Cereals, and Beans:
– Black-eyed peas, cooked
– Kidney beans, cooked
– Lima beans, cooked
– Whole-grain cereal, cold (All-Bran, Total, Bran Flakes)
– Whole-grain cereal, hot (oatmeal, Wheatena)
– Whole-wheat or 7-grain bread

Lifestyle Changes
Some people claim that chiropractic spine realignment can alleviate constipation, while others suggest practicing yoga. Others swear that “colon cleansing, known variously as “colon hydrotherapy, “colonics, and “colon irrigation will permanently relieve constipation. Biofeedback has proven to be effective on women with chronic constipation, while tests of acupuncture treatments have been inconclusive.

Regular exercise is recommended to encourage regular bowel movements, which should be no surprise since exercise is essential for proper body functioning. The normal recommendation of 30 minutes of exercise at least 3 days a week will help produce proper contractions of the colon muscles to reduce constipation. Simple exercise such as a brisk walk can help tremendously, while more intense exercise will help even more.

In addition to changing your diet and increasing exercise, hemorrhoids can be prevented by practicing better posture and wearing looser clothing (including underwear). Tight clothing can contribute to irritation and poor muscle tone, which promotes the development of hemorrhoids. Reducing the time spent “on the throne can assist as well, as prolonged periods of standing or sitting can also spell out a recipe for hemorrhoids.

Hemorrhoid sufferers should avoid using laxatives and limit the time spent straining during bowel movements. Though not as “comfortable, if you stand over the toilet, knees slightly bent, straining can be reduced by using the muscles of the abdomen to expel feces.

Note: Statements in this article may not be approved by the FDA, and should not be considered as professional medical advice.

Herbs are wonderful constipation remedies, because they’re usually quite gentle, safe, and as natural as high fiber food.

One herb that acts as a natural laxative is cascara sagrada, “the Sacred Bark, used by Native Americans for centuries. Also known as the “Californian Buckthorn, it has been known to help increase bile production in the liver, as well as stomach, pancreas, and lower bowel secretions. Peristaltic action (bowel contractions, or the urge to have a bowel movement) is stimulated by this herb.

Senna, which is often taken in the form of an herbal tea, is a strong purgative, but this herb can cause you to feel quite sick and unable to stray very far from the bathroom for a couple of hours.

Slippery elm, taken with plenty of water to help move it through your system, normalizes stools, working well for both constipation and diarrhea by coating and soothing the lining of the colon.

If time is of the essence, you should take an herbal supplement high in chlorophyll, which acts like a “broom inside the intestinal tract. Parsley and alfalfa are both high in chlorophyll.

Other herbs can soften the stool and stimulate contractions in the colon, including yellow dock, dong quai, licorice, burdock, and dandelion.

The University of Maryland Medical Center’s website describes some of the herbal treatments available for hemorrhoids as summarized below.

Flavonoids – a group of antioxidants found mostly in dark berries. These little fellas can help you maintain or regain the integrity of your veins, which will help you avoid hemorrhoids. Bioflavanoids that can be used in dried extract form include: Catechin, quercetin, hesperidin, and rutin. Rose hips (Rosa canina) and green tea (Camelia sinensis) are also high in bioflavanoids and can be taken as a tea. Rose hips are also easy on the liver. Stone root (Collinsonia canadensis) and horse chestnut (Aesculus hippocastanum) can be used to strengthen blood vessel walls.

Herbs – contain active substances that can trigger side effects and interact with other herbs, supplements, or medications, and should be taken with care, under the supervision of an herbal medicine practitioner. Some remedies include:

– Goldenrod (Solidago virgaurea) – used topically in traditional herbal medicine to reduce inflammation of hemorrhoids.

– Gotu kola (Centella asiatica) – used for venous insufficiency, pooling of blood in different locations such as the legs.

– Grape seed (Vitis vinifera) – used by European folk healers to stop bleeding, inflammation, and pain, such as the kind brought on by hemorrhoids.

– Roman Chamomile (Chamaemelum nobile) – This herb may reduce inflammation associated with hemorrhoids.

– St. John’s Wort (Hypericum perforatum) – applied topically, may prove to be beneficial for reducing pain and inflammation from hemorrhoids.

– Yarrow (Achillea millefolium) – popular in European folk medicine, this herb has traditionally been used to treat wounds and bleeding hemorrhoids.

Homeopathy – Each individual’s constitutional type (i.e., physical, emotional, and psychological makeup) should be considered by the homeopath prior to prescribing any treatment. However, the following remedies are possible treatments for hemorrhoids:

– Aesculus – burning hemorrhoids; feels like a lump in the anus that feels worse when walking.

– Aloe – pulsation in the rectum; large, external hemorrhoids.

– Collinsonia – chronic, itchy hemorrhoids with constipation.

– Hamamelis – large, bleeding hemorrhoids.

So, while constipation and hemorrhoids may be a real pain in the. . .neck, many treatment and preventative options are available to bring relief.

Note: Statements in this article may not be approved by the FDA, and should not be considered as professional medical advice.