How To Deal With Constipation With The Use Of Diet And Nutraceuticals

Dear Dr. Mitch:

Well, I got through the first half of the holidays (Thanksgiving) but now over Christmas and New Year’s, I am feeling really bloated and worse, constipated.  It is not unusual for me to not have a bowel movement for several days.  I’ve gained weight too and am now afraid I will keep doing so. 

Stuffed Up

Dear Stuffed Up:

A good part of the reason people have difficulty having good bowel movements is that our food is lifeless and has no fiber.   The bowel has muscle and it takes the bulk of good raw plant life, fruits/veggies/seeds/nuts to allow it to perform properly.   It also requires generous amounts of fluid, particularly fresh, pure water, to keep the bowel movements soft enough.  Lots of carbohydrates, sugars, like cookies, candies and cakes…the things we tend to freak out on during the holidays…which also help us put on weight, tie the water up in the bowel and dry up the stool making it next to impossible to get rid of.  Don’t worry, you can change that by following simple rules…drinking a minimum of 5 glasses of water a day, AND I mean water…not soda, nor teas/coffees or sweetened waters, and it would be nice if it is clean and healthy water ONLY (we can talk about that on another day). 

Make sure you have at least 5-6 servings of fresh vegetables daily and it is best to eat them RAW (non-cooked) so that all the benefits, of not only the enzymes but the bulking fiber, are intact to help you ‘move’.  Most people are lacking in magnesium and this mineral, in the magnesium citrate form, helps give healthy movement of the bowel.  If OK with your PCP, take 600-1200 mg per day which should be very helpful.   It is imperative to exercise your bowel.  Sit-ups are terrific and crunches while laying on your back, even holding your abdominals to your back during the day (scooping in your belly button to touch your spine), holding for 10 seconds and doing 10 repetitions can help create this ‘crunch’ even while seated or standing in line at the supermarket to buy more healthy veggies and fruits.  Even eating more foods, as such, can help:  prunes, (alright I know you probably don’t like prunes) but here is a tasty one most do like, dark chocolate 75-80% cacao, has high magnesium content.  If you like sweet, grab raw organic honey and make a mixture of ½ tbs with warm water ½ hour before eating a meal.  A good mixture of herbs you can find at www.drmitchshow.com under the name ‘Dr. Mitch’s Colon Cleanse’. 

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Tags: bloating, constipation, Dr. Mitch's Colon Flush, gas, magnesium, Raw Plant Diet