Natural Ways to Help Constipation

Do you have a hard time going number 2? 

According to the National Institute of Diabetes, Digestive and Kidney Diseases, constipation is one of the most common digestive problems and affects up to 13% of people in the US. It is defined as having hard, dry bowel movements or only going fewer than three times a week. I know I am typically constipated according to this definition as I don’t go every day. However, when I do go it is a easy and all is fairly normal, but that was not always the case. This is in part due to my constitution and partly because of some of the factors listed below.

Common factors that contribute to increased constipation:

• A diet low in fibres and/or reduced liquid intake
• Having a sedentary lifestyle, sitting most of the day with not much physical activity
• Women, and especially pregnant women, are more prone
• Being elderly and/or a decreasing vitality
• Taking calcium/iron supplements and general overuse of medications
• Medical conditions such as diabetes mellitus, spinal cord lesions, hypothyroidism and irritable bowel syndrome (IBS)
• Improper position of bowel sphincters when seated on the toilet

 

For general constipation that is not linked to specific health problems, lifestyle, diet and excess medication use, improper position on the toilet is the easiest and fastest way to improve constipation. Changing how you sit on the toilet can make going number 2 easier in all ways!

The natural position to fully and properly eliminate the bowels is in fact the squatting position. We are not physically designed to sit at a 90 degree angle on a chair while we go to the bathroom! In the image below you can compare the 90 degree angle and the ideal 35 degree angle of the legs to the torso that allows for the sphincters of the rectum to become fully open and the angle of the rectum to be best aligned for complete elimination.

Image from the Squatty Potty website. http://squattypotty.ph

Using a modern toilet compresses our colon, and fecal matter can get stuck in the ridges of the colon due to this unnatural compression. However squatting prevents straining and reduces prolapse, hemorrhoids and risk of heart attack and stroke. It also allows the bowels to fully empty, which prevents constipation, bloating, and gas. This all can help keep your intestines clear and healthy and in turn, keep your tummy flatter.

“In the squatting posture, the bend [the anorectal angle] straightens out and defecation becomes easier. Squatting is the natural way to achieve easier and more complete elimination. Research shows that squatting relieves the kinked effect. Also, the pressure of the thigh muscles against the lower abdomen helps with exertion and elimination.” Squatty Potty

How to start squatting for relief of constipation?

Use a safe stool for squatting. Never squat directly on the seat of the toilet as this can lead to injury or an accident. There are several official squatting stools online, however I find anything can do the trick as long as it is the right height and is stable enough that you can be comfortable and well balanced while you go.

 

Finally I found the ideal squatting stool!

Some of the benefits of squatting?

• A squatting position allows fecal matter to come out much easier.
• Colon cancer is much less likely to occur in people who squat during elimination.
• Hemorrhoids can be eliminated since we have fully eliminated the fecal matter in the colon. Any postponed bowel movement can end up being painful and unpleasant and will cause some tension of the rectum.
• Improved urination for women since squatting tends to ease the tension on a woman’s bladder.
• It is also good for going #1. Squatting will result in more urine being eliminated from the body.

 

Squatting is a must for anyone who wants to improve their health! It is easy and free to do.

In the case that squatting does not ameliorate problems with constipation, homeopathy can be helpful. For a chronic or constitutional condition, it is best to consult a professional homeopath. If it is an acute case, as in it came on suddenly due to an external factor, you may find some relief with squatting and one of the following remedies.

Nux Vomica
If there is insufficient stool with ineffectual urging and stool is unsatisfactory and seems incomplete. There may be abdomen pain and a sedentary lifestyle. This remedy can also effectively treats piles from constipation.

Bryonia
Constipation with dry, hard, stools in lump form. The stool is actually very dry, as if burnt, and is passed with much difficulty. There may be headaches associated with the constipation.

Alumina
When there is no urge to pass stool for days at a time. The intestines feel extremely sluggish and there is excessive straining to pass stool even when the stool is soft. The stool only passes when there is a large accumulation of fecal matter in the intestine. This is an important remedy for children, infants, bottle-fed babies and elderly persons that suffer from constipation.

Lycopodium
With the constipation there is also flatulence and a bloated abdomen. This remedy is common for constipation in elderly people and for those with irritable bowel syndrome.

Silicea
Here there can be an odd situation where the stool is soft and there is straining, but it recedes back into the rectum after being partially expelled. The anus feels constricted and it can seem exhausting to pass the stool. It may also be associate with a burning, smarting pain. Also for constipation that arises before and during menses.

Antimonium Crudum
Constipation along with a soreness of rectum, anal itching and mucus piles. When there is alternating constipation and diarrhea in the elderly.

Podophyllum
There is alternating constipation and diarrhea, gurgling in bowels, prolapse of rectum. The stool is clay coloured or greenish and has a highly offensive smell.

Natrum Mur
When the stool is passed on alternative days, and there is constriction in the rectum with a smarting, burning or tearing pain at the anus.