If it goes in, it must come out. Should be easy, sometimes it isn’t, here are some helpful hints for both ends of the problem!
Are you really constipated? Advertisements over the years would have us believe that if we don’t have a bowel movement every day we are constipated. But we all vary greatly in what's normal for our bodies. Some move 3 times a day, some move 3 times a week. So don’t go by what someone else says, go by what is normal for you. If you experience significant changes in movements, pay attention
Are you getting enough fluids? Lots of fluids and dietary fiber are the 2 most significant things for a healthy colon. A minimum of six glasses of liquid per day, but preferable 8. Any fluid will do the trick but water is always best.
Fiber – 20-35 grams of dietary fiber for all adults and at least 30 grams for those who suffer from constipation. Where do you get it? From complex carbohydrates such as whole grains, fruit, vegetables, cooked dried beans, prunes, figs, raisins, popcorn, oatmeal, pears, and nuts. Increase your fiber intake slowly to avoid gas attacks
Exercise – There’s that word again! Exercise seems to be good for a lot of things. In general we feel that regular exercise tends to combat constipation by moving food through the bowel faster. Walking is the perfect exercise especially for pregnant women who are suffering constipation. 20-30 minutes a day should do it.
Get to the bathroom when you need to! Sounds simple but most of us tend to go to the bathroom when we want to not when we need to. Listen to your body and allow it to dictate the cycle.
Relax – When you’re frightened or tense your mouth dries up and your heart beats faster. Your bowels stop up as well. If you suspect tension is at the bottom of your constipation, learn to relax
Laugh! – A good belly laugh can help with constipation in 2 ways. It massages the intestines which helps to foster digestion and its a great reliever of stress.
Careful with the laxatives – commercial laxatives do what they are intended to do, but they are terribly addicting. If your bowels get used to them your constipation will get worse, you could be training your body to move only when you have taken the pill. So take them……almost never
Psyllium seeds – Mix 1-2 teaspoons of the seeds into a cup of hot water. Let sit for 2 hours, add lemon and honey to taste, then drink. Or grind 3 parts psyllium with one part flax and one part oat bran (all available in a health food store) for a super high fiber concoction. Mix the ingredients up with water and have it as a little mash every night around 9pm.
Review your meds – some medications can bring on or exacerbate constipation. So check with your doctor or pharmacist to see if your medications are to blame
Beware of certain foods – This too depends on your own body. Milk can be very constipating so some people but cause diarrhea in other. Foods that tend to produce gas, such as beans, cauliflower and cabbage should be avoided by those whose constipation is the result of a spastic colon. You should suspect a spastic colon if your constipation is sharply painful
Eat small meals – Those with spastic colons should also avoid large meals that distend the digestive tract
Don’t strain – This is not wise, you risk giving yourself hemorrhoids and anal fissures which not only are painful, but can also aggravate your constipation by narrowing the anal opening. Straining can also raise your blood pressure and lower your heartbeat.
Hot water with lemon – hot water loosens the bowels and lemon juice is a natural laxative. Grandma had a cup of hot water first thing every morning of her life and swore by it! It’s easy, easy on your body and inexpensive.
Diarrhea is your bodies way of getting something nasty out of your system. That may not make you feel better but helps explain why a doctor will often tell you to tough it out instead of trying to stem the tide of this annoying but hopefully short lived illness. So the following are more comfort measures than simply trying to clear up the problem.
A leading cause of diarrhea is lactose intolerance. If diarrhea is your constant companion stay away from dairy products for a few weeks and see if the problem clears
Check your medications – just as with constipation, your medications can also be a cause of diarrhea, read labels, check with your doctor
Start with a clear liquid diet – this will allow your body to begin healing. Try chicken broth, jell-o, then move on to other foods such as bananas, rice, applesauce or yogurt.
Dehydration is a big problem with diarrhea – keep up the fluids. Fluids that contain salt and small amounts of sugar are particularly beneficial as they replace the glucose and minerals lost. You can make your own mix of good juice by mixing 1/2 teaspoon honey or corn syrup and a pinch of table salt to 8 ounces of fruit juice. Stir well and drink often. Gatorade is highly recommended as it contains all those things too.
Avoid these foods – beans, cabbage, brussel sprouts. Careful with bread, pasta and other wheat products, also apples, pears, peaches and prunes, corn, oats, potatoes and processed bran, avoid dairy during a bout of diarrhea. Whether or not you have a problem with dairy it will aggravate the problem.
Avoid carbonation – the gas the bubbles cause could aggravate the situation
Garlic and Brown Sugar – old Chinese remedy for diarrhea, peel and crush 2 garlic cloves, add 2 teaspoons brown sugar, boil in 3/4 cup water and drink 2-3 times a day. Because garlic has potent antibacterial properties, it may kill the bacteria responsible for many cases of diarrhea.
Yogurt – containing live cultures as specified on the label, helps restore healthy levels of beneficial bacteria to your intestine and may speed recovery
Stay out of the kitchen – while you’re having a bout you should not be preparing food. Diarrhea can be very contagious depending on the cause and if you’re not sure what caused yours, better safe than sorry. Also hand washing is very important
If you absolutely have to have relief so you can do that very important thing – take an over the counter med called Imodium. It’s very effective. However there are other meds too, pepto bismol, and kaopectate can be useful in mild cases.
Food remedies not to rely on – pectin, acidophilus tablets, carob powder, barley, bananas, swiss cheese and a host of other remedies work to bind the bowels which is not what you want to do. That will only prolong the issue, let it run its course if you can