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Constipation
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The Problem
It's no wonder so many Americans suffer with constipation (4 million of us, to
be exact). Our diet of meat and processed food contains little
fiber. In fact, most of us eat only half of the recommended 30
g of fiber daily. As a result, stools are often a chore to pass.
Natural Protocol for Constipation
Drink at least eight to twelve 8-oz. glasses of clean water per day.
One of the first questions I ask my patients who complain of constipation
is how much water they are drinking. Consistently, I find out
that they are simply not meeting their bodies' requirements for
water. Hard, dry stools are a classic sign of dehydration. Drink
a glass of water upon arising and then every hour thereafter.
Increase your intake of fiber-rich plant foods
The human digestive tract was designed for unprocessed plant
foods that are loaded with dietary fiber: beans, leafy greens,
fresh and dried fruits, vegetables and whole grains. High
levels of dietary fiber increase both the frequency and
quantity of bowel movements, decreasing the transit time
of stools, as well as the absorption of toxins from the
stool.
For further details on a fiber-rich addition with great benifits for your entire body,
click here.
Fiber up with a "green drink"
Have two servings of a "green drink" every day. Mix two to three
teaspoons of a nutrient-rich blend of dehydrated wheat and/or
barley grass in water, and have another serving later in the day.
These drinks have a restorative action on the intestinal tract
and are especially good for constipation.
For further details on nourishing your body with energizing superfoods,
click here.
Exercise regularly
Inactivity is another factor in constipation. Make it a point
to get at least 30 minutes of exercise four times a week. Brisk
walking is my favorite, as it is an activity most everyone can
do.
Eat bran, or drink prune or aloe vera juice daily
As a supplement to a healthy, high-fiber diet, bran and prunes
are particularly effective in relieving constipation. The typical
recommendation is 1/2 cup of bran cereal, increasing to 1-1/2
cups over several weeks. For best results, you must consume adequate
amounts of fluids, preferably eight to twelve 8-oz. glasses of
water per day. Whole prunes and prune juice possess good laxative
effects. Eight ounces is usually an effective dose. A similar
amount of aloe vera juice is also helpful.
Boost your vitamin C intake to 5,000 mg to 10,000 mg per day
In Germany, vitamin C is an approved laxative. If you are not
accustomed to this dose of vitamin C, gradually build up to 5,000
mg a day. If you are already taking 5,000 mg, increase that amount
to 10,000 mg over time.
If necessary, consider using an over-the-counter fiber laxative formula
If you've tried the foregoing measures without full relief, consider
using an over-the-counter fiber laxative formula such as Metamucil
before bed. If you have been using a stimulant laxative for some
time, you will need to "retrain" your bowels.
Here's how
to do it: For one week, take a stimulant laxative containing either
cascara or senna every night before bed. Take the lowest amount
necessary to reliably ensure a bowel movement every morning. Sit
on the toilet at the same time every day, preferably immediately
after breakfast or exercise.
Each week thereafter, decrease your laxative dosage by half. If constipation
recurs, go back to the previous week's dosage. Decrease dosage
if diarrhea occurs.
Make sure you're covered
In addition to the supplements discussed above, take a high-potency
multivitamin and mineral regimen. It provides needed nutrients
that make a positive difference in the health and lives of my
patients.
For more information on a high-potency multivitamin, click here.
Targeted Nutrients
Dr. Whitaker's Natural Solution
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