10 Natural Remedies To Reduce Constipation

10 Natural Remedies To Reduce Constipation

Have you ever wondered how constipation affects your pelvic floor?

Check out this image on the right.  The more pressure you have pushing downward increases the pressure on the muscles below which are your pelvic floor!

Furthermore, if you’ve had surgery, like a C-section, hysterectomy, or even episiotomy from pregnancy, the weaker the whole structure will be due to scar tissue. Then constipation exacerbates the weakness and may cause leaking and pain down below.

Are you experiencing pain with digestion or leaking? It could be due to constipation.

10 Tips To Reduce Constipation Naturally:

#1 Go Gluten and Dairy Free

Yes, it is difficult! Is it worth it? Yes!
Gluten-containing foods and dairy products can cause constipation due to their inflammatory effects.

Try an elimination diet for three weeks and notice if you feel better.

If so, eliminate these foods from your diet. Keep in mind; Gluten-free doesn’t mean buying more boxed foods! Whole grains like quinoa or rice may ease your digestion.

#2 Eat warm, cooked, foods

Ayurvedic medicine believes, as we get older we need to add warm, cooked foods to our diet because our body becomes dryer.  Consider drinking hot water with lemon in the morning and adding soups to your diet.

#3 Drink 8-9 cups of water a day.

When constipated, drink 2-3 cups of water immediately.  Go for a walk, stretch and wait. Notice what you are drinking during the day, can you add plain, filtered water to your diet.

#4 Try a daily probiotic

Choose a probiotic with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months.

With sever constipation, you can also add a powdered form of probiotic to 1/4 cup of water and have at each meal.

#5 Add supplements.

Magnesium Citrate assists with constipation aids relaxation and supports sugar cravings.  Start with 200mg at bedtime.  Reduce amount if you have diarrhea.

Natural Calm- Filled with magnesium citrate, it works similar to Miralax by pulling water into the intestines. Take before bed to induce relaxation and will lead to a soft BM in the morning.

#6 Take a digestive enzyme

Enzymes assist the chemical breakdown of food into smaller absorbable components. Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids, and lipases break down fat into its parts. I love Enzymedica!

#7 Take Betaine HCL

Stomach acid is essential for digestion and nutrient assimilation. Having too little stomach acid can cause just as many problems (if not more) than having too much.  Read this article on how to supplement with Betaine HCL and consult your doctor if you have acid reflux or ulcers.

#8 Reduce stress

Often we are eating while we are working or driving or doing something.  Pause, and take a deep breath before each meal to enhance the digestive enzymes in your body.

End your meal with chamomile or peppermint tea to aid the digestive process.

#9 Add Flaxseeds

One tablespoon of ground flaxseed contains 2 grams of dietary fiber. You can grind 1 cup for the week and store in the refrigerator.

Take 1-2 Tbs. of ground flaxseed per day to keep bowels regular. Stir the ground flaxseed it into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.

#10 Add Triphala

Triphala is a traditional Ayurvedic herbal formulation made from  Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica) and Haritaki (Terminalia chebula). Taken at night, Triphala is a gentle supports regular bowel movements and relaxes the nervous system.

Conclusion

When you reduce constipation, you can reduce leaking and heal your abdominal separation.

Do you have pain with digestion? Send me your 3-day diet to receive feedback and suggestions.

xoxoxo
Tara

5 Steps To Reduce A Urinary Tract Infection

5 Steps To Reduce A Urinary Tract Infection

Do you wish you had a natural remedy for your urinary tract infection?

Are you sick of using antibiotics?

Botanical medicine can help reduce the duration of your symptoms, prevent progression to upper UTI, and prevent recurrence.

So, what is a urinary tract infection and when do you need antibiotics?

UTI’s refers to the presence of microbes anywhere in the urinary tract, ranging from the distal urethra to the kidney. The infection is usually caused by bacteria, particularly E. coli, but may be caused by other bacteria as well.

Over 56% of women will experience a UTI in their lifetimes, and among those experiencing uncomplicated acute UTI, as many as 20% will have a recurrence within 6 months.  As the use of antibiotics may become less effective because of antibiotic resistance, herbal remedies can heal our gut and reduce re-infection.²

Urinary Tract Infections (or UTI’s) are so common it’s estimated that several hundred million women will suffer from it annually.¹   

Herbal remedies can be an effective treatment for non-pregnant women with conditions like cystitis (bladder), urethritis (urethra) and even pyelonephritis (kidney) and may even help stop recurrent infections providing relief for clients who have suffered their whole lives.

Causes of Urinary Tract Infection

  • Use of oral contraceptives (doubles the risk of UTI compared with no birth control)
  • History of antibiotic use {disruption of the vaginal flora}
  • Pregnancy {the mechanical pressure of the growing uterus}
  • Age {declining estrogen levels}
  • Constipation
  • Incontinence
  • Inadequate nutrition
  • The occurrence of other disease and excessive catheter use

Symptoms of Urethritis & Cystitis {lower UTI}

  • Sudden onset is typical
  • Dysuria or painful urination
  • Urge to urinate
  • No fever, chills, or nausea
  • WBC is normal
  • Pregnancy women may present with contractions and pelvic pain
  • Achy, crampy or just not feeling well
  • 40% of the woman present with blood in their urine

Symptoms of Pyelonephritis {upper UTI}- Requires antibiotics

  • Gradual onset of typical
  • Symptoms associated with urination may or may not be present
  • Fever, chills, nausea
  • Lower to middle back discomfort- Flank pain
  • WBC count elevated
  • Requires antibiotics; please see your doctor.

 

Lifestyle Changes to avoid urinary tract infections:

  • void at the first urge to urinate
  • urinate after sex (to reduce introducing bacteria)
  • drink adequate fluids
  • avoid contraceptives associated with high UTI’s
  • dehydration can increase bacterial growth and lead to a UTI
  • use full underwear instead of thongs
  • tampons show a decreased risk (compared to menstrual pads)
  • wipe back to front after a bowel movement
  • avoid bubble baths {irritating soaps}
  • avoid non-absorbent underpants
  • increase Vitamin C intake
  • Drink unsweetened cranberry juice

5 Steps To Reduce Urinary Tract Infection Naturally

#1 Take Garden of LIfe Urinary Tract+

#2 Drink low sugar cranberry juice

#3 Increase your Vitamin C to 500 mg/daily intake

#4 Take Vibrant Health, U.T. Vibrance with D-Mannosse

#5 Avoid all sugar for a few days {including wine!}

Lower UTI in non-pregnancy women is often easily treated with this simple protocol.


5 Day Natural Remedies Protocol For Healing Cystitis

Days 1-2

  • Drink 6-8 oz. of water or diluted, unsweetened cranberry juice alternating every hour throughout the day.
  • Take 3 ml of Echinacea tincture every 2-4 hours.
  • Drink 1/4 cup of uva ursi, dandelion leaf, and marshmallow root infusion four times daily.
  • Take 500 mg vitamin C every 4 hours.
  • If necessary for a spasmodic bladder, take 3 ml of antispasmodic tincture including equal parts of wild yam, cramp bark and yarrow.  
  • Take a daily probiotic with  L. Rhamnous and L. fermentum like Garden of life
  • Avoid all sugar, including honey, maple syrup, and other natural sugars.  
  • Avoid sexual activity during treatment

Days 3-5

  • Repeat above but reduce all doses by 50% if feeling better.

Conclusion

You don’t have to suffer anymore.  Most UTI’s can be stopped by addressing your diet, gut health and incorporating antimicrobials like Echinacea to support your immune system. Oral contraceptives, antibiotics, and improper wiping can increase your risk of gettings UTI’s more frequently.

Have questions? Comment below and Pin the image for later.


References

¹Romm, A. Botanical Medicine for Women’s Health. Churchill Livingstone, 2010; 290-298.

² Bone, K. & Mills, S. Principles, and Practice of Phytotherapy.  Churchill Livingstone, 2013;264-266

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