<<Disclaimer: Verify this information before applying it to your situation.>>

I am hoping this list will help many of you.  I compiled this for my prenatal clients and made some changes to make it gluten friendly!  Jasmine in Chicago, IL

Helpful Hints for Constipation

It is a fact that most people will experience a bout or two of constipation in their lifetime. For some people, it is probably more common than that. It can happen at any time: childhood, teenage years, adulthood and later in life. Many women may suffer constipation during their pregnancies and as a result of labor and delivery. Here are some helpful hints to help relieve the symptoms of constipation.

	1.	Drink plenty of fluids. The more you have, the better things will move through your body. A good tip: Start each morning by drinking 2 cups of water upon awakening.  Try to aim 2-3L of water per day

	2.	Eat fruits and veggies for fiber. Try to puree blueberries and prunes together and mix it in with some applesauce (great for kids).  Adding approx 2T of prune or POM juice to 6oz of orange juice will also help move things along.  (If you are really backed up, add 1T of grounded flax seed or 1tsp of pysillum husks to this mixture, shake and drink fast)

	3.	Ground up flax seeds can be added to muffins, jams, yoghurt, smoothies, GF cereals, etc. You can purchase grounded flax seeds in a specialty food store, like Whole Foods. Or you can grind up flax seeds in a coffee grinder.  Remember that when taking insoluble fiber like flax seeds, you need to drink about 12 ounces of water per few tablespoons of the fiber. If the fluid is not ingested at the time of consumption, the fiber will turn rock hard in the colon, and will actually reverse the good affects of the fiber. The timing aspect of the fluid intake is key.

	4.	Exercise daily. Even for a brisk 20-min walk. This will help keep the blood flowing in order to help in the facilitation of the food moving through the intestines. And it is good for the heart!!

	5.	Positional activity can instigate a full bowel movement and a complete evacuation of the stool. Lie on the back with the knees bent and the feet on the floor about three feet apart. First drop the right knee onto the floor between the legs. Then, drop the left knee onto the floor between the legs. Repeat 6 times per side, especially after drinking a large glass of slightly cool water. The famous Psoas - hip flexor -muscles along with the pelvic muscles are the structures that the large intestine sits upon, and any wavelike action, like this exercise, help with stimulation of peristalsis! The normal "oral-anal" reflex is stimulated after something - food or water - hits the stomach. (That is why water is an assistant to stimulating the reflex)

	6.	If you see a chiropractor:  A locked lumbar spine will cause constipation. The nerves of the 4th and 5th lumbar spine are responsible for normal neurological reflex reaching the large intestine. (That is why people with disc problems at that level have so many complaints about constipation.) Get the motion back in the 4th or 5th with a chiropractic adjustment.  Acupuncture will also help move the stagnant chi and move things along.

	7.	Abdominal massage starting at the right hip bone and moving counterclockwise around the abdomen (up toward the right shoulder, over to the left side and then down toward the left hip bone) can stimulate peristalsis and encourage a full bowel movement or enhance evacuation.

	8.	Try to establish a routine for bowel elimination. The more consistent you are, the better off your digestive system will be.

	9.	Respond to the urge for a bowel movement. If you hold it back, you increase the risk for hemorrhoids.

	10.	Allow yourself plenty of time for evacuation. Do not force it out. Forcing it out causes pressure on the pelvic floor and also increases the risk for incontinence and hemorrhoids.  Place your feet on a foot stool and lean back.  Gravity will help with elimination.

	11.	Avoid the use of laxatives, it only makes the problem worse.

	12.	See a healthcare provider who is experienced in bowel training programs. Not every healthcare provide is experienced with proper bowel training techniques (and nutrition) so you must ask.  



	High Fiber Jam

	Here is a high fiber jam that one can make and keep in the fridge and eat with GF toast or GF crackers. Eaten daily, this can help provide the fiber one needs to reduce constipation.

	½ c applesauce
	½ c of cooked dates/prunes/apricots (either/or, but not all)
	½ c grounded flax seeds (was changed from all bran)
	½ tsp., or less, of cinnamon to taste (which also helps with incontinence and maintaining blood sugar levels)

	Use 1 tsp. at a time, it will be a jam consistency.  Drink plenty of water!!!


	Recipe Source: Bladder Control is No Accident, Dorothy B. Smith RN, MS, CWOCN, FAAN


 

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