Dealing With Chronic Constipation

Dealing with Chronic Constipation Constipation affects 4 million Americans each year.  Physicians write more than a million prescriptions for constipation annually, and we spend $725 million a year on laxatives. Constipation is a disorder that inhibits a person from moving their bowels.  Not everyone needs to go every day but if you have chronic difficulty, constipation can be uncomfortable and painful.  It often produces a bloated feeling because the bowel distends with gas and a large amount of stool.  Some people feel fatigued; have aches and mental sluggishness and still others get headaches.    This condition can also lead to other issues such as diverticulitis, colon cancer and hemorrhoids. The most common cause of constipation is insufficient fiber in the diet but there are many other contributors to this very frustrating problem.  People with IBS sometimes have constipation because their colon may not contract properly.  Some medications may also cause constipation: iron supplements, antidepressant medication, painkillers and some hypertension medications.  People suffering from low thyroid or an excess of calcium in the blood can suffer too.  Other disease can also affect our ability to move our bowels: lupus, strokes, diabetes and kidney disease are just a few. Hormones also play a role in digestive regularity. As women go through the various stages of their menstrual cycles their bowel habits change. Change of lifestyle habits can have a huge affect on your body’s ability to move waste.  Change in eating, sleeping or fluid intake amounts can alter the rhythm of the body.  Some people have a lazy bowel where the muscles do not effectively contract; this is sometimes caused by an overuse of laxatives. Many issues are caused by our ignoring our body’s urge to go to the bathroom.  Whether we are shy in a public bathroom or don’t have time – the longer the waste remains in the body the more water that is reabsorbed back into the body making the stool, smaller, harder and more difficult to move.  So we need to pay attention to our body, when you have to go, stop what you are doing and go to the bathroom. Any new onset of constipation over the age of 40 should be evaluated by a physician to rule out serious diseases.  Bowel transit time is the new measure of digestive health.  Optimal time is 12 to 24 hours.  Slow transit time raises the risk of colon cancer and contributes to other health problems as well as raises toxins in the body. The way to remedy constipation is determined by the cause.  If medication is at fault then dosage and drug type can be altered.  Addition of water, fiber, vegetables and fruits are an incredibly simple remedy for this chronic condition.  Exercise is also a wonderful addition to a healthy diet along with stress reduction and relaxation therapies.    It may take time to retrain your bowels, mostly if you have been putting off the urge to go for a long period of time.  The addition of Psyllium fiber is another way to help move things along.  Taken in the morning and in the evening with an 8 oz glass of juice and water mixed will surely speed up the process without the urgency and drama that can be caused by some of the harsh teas and laxatives.  Adding probiotics can remedy an imbalance of intestinal flora which also brings relief for constipation or diarrhea.  By adding magnesium, we can restore the rhythmic muscle relaxation and contraction.  We have a widespread deficiency of magnesium that strongly contributes to the prevalence of constipation.  Address lactose intolerance.  You may have an issue with dairy.  Try to eliminate it from your diet for three weeks and see how you feel.  There are many different ways to remedy constipation. I see many clients that have been suffering from constipation for long periods of time.  Most of the time a little food journaling and modifications to lifestyle and diet are all that is needed to create the right balance to help the digestive tract run smoothly.

What is Reflexology? Reflexology, the fastest growing holistic therapy in the health and wellness field, is safe, non-invasive and drug free. It utilizes sensitive hand techniques for a unique, individualized therapy that benefits the entire body. Reflexology is on the cutting edge of modalities offering to assist in health maintenance and support for the body's own healing process. Reflexology has been practiced by many cultures for millennia. This technique has long been known to promote relaxation and to have other therapeutic benefits. It is a therapy backed by scientific research and is based on the premise that there are zones and reflex points in the feet, hands and ears that correspond to the entire body. The trained reflexology therapist applies pressure using the thumb, finger and hand techniques to these reflex areas stimulating the related body regions or organs to promote relaxation, stimulate circulation, and reduce stress. Reflexology is represented by professional organizations, by the Reflexology Association of America, and the American Reflexology Certification Board. Benefits of Reflexology Provides a quick route to deep relaxation and stress reduction. Promotes balance and normalization of the body naturally. Increases circulation, with the delivery of oxygen and nutrients to the cells. Supports health and well being. Strengthens the immune system. Relieves joint pain due to arthritis. Improves digestion. Recent research has confirmed that reflexology relaxes tension, normalizes gland and organ function, and improves circulation. It has further shown that reflexology is effective in several other areas such as reduction of pain, improvement in effectiveness of medication, and avoiding side effects of drug therapy while achieving positive results. (www.reflexology-research.com/question.htm) Reflexology can be incorporated into an overall healthy lifestyle, which includes attention to diet and moderate exercise. Piera Panozzo, LMT, ARCB. Piera is the owner of  Soleful Touch, Inc. located at 1891 Post Rd, Unit C, Fairfield CT 06824. She can be reached at 203-227-6285; email: solefultouch@aol.com; website: www.solefultouch.com. She is a graduate of JSG School of Massage Therapy and licensed by the state of Connecticut. She is Nationally Certified in Therapeutic Massage and Bodywork and is trained in Thai Massage for the Table, Trigger Point, and Deep Tissue. The technique she uses enhances lymph flow, increases circulation, reduces fatigue and incorporates stretching.                                             She is certified by the American Reflexology Certification Board and has trained with worldwide experts in the field: Wendy Coad and Laura Norman for the Advanced/Masters Reflexology training; Susanne Enzer RN, RSCN, SCM RZT for Maternity Reflexology, Lymphatic Drainage and Hormone Balancing; Fr. Josef Eugster for the Father Josef’s Method of Reflexology; Dorthe Krogsgaard and Peter Lund Frandsen of Touchpoint for The Spine – Back Pain; and Ko Tan, for ear, hand and foot reflexology; Lillian Tibshraeny-Morten  for Meridian Therapy. Piera has extensive training in acupressure techniques and Korean Hand Therapy. Additional energy work training includes Reiki and QiGong. Carrots and Brussels Sprouts 2 tablespoons chopped shallot (from 1 medium) 3 tablespoons olive oil 1 pound carrots, cut diagonally into 1/2-inch-thick pieces 1 pound Brussels sprouts, halved lengthwise 1/3 cup water 1 tablespoon cider vinegar - balsamic works great also! Cook shallot in 2 tablespoons oil in a 12-inch heavy skillet over medium-high heat, stirring occasionally, until softened, 1 to 2 minutes. Add carrots, Brussels sprouts, 3/4 teaspoon salt, and 1/2 teaspoon pepper and cook, stirring occasionally, until vegetables begin to brown, 3 to 4 minutes. Add water and cover skillet, then cook over medium-high heat until vegetables are tender, 5 to 8 minutes. Stir in vinegar, remaining tablespoon olive oil, and salt and pepper to taste. Roasted Broccoli-Cauliflower Salad 4 Cups Cauliflower, Florets 4 Cups Broccoli, Florets 2 Tablespoons of Olive Oil 2 teaspoons of rosemary, crushed 2 Tablespoons Apple Cider Vinegar 4 Tablespoons Flax seed Oil 1 Clove Garlic 2 Tablespoons Scallions, Finely chopped 1/2 teaspoon Mustard, Dried Turn oven on to 450 degrees. Cut up broccoli and cauliflower into florets and lay in a single layer on a cookie sheet or pizza pan. Sprinkle with 2 Tablespoons of olive oil and rosemary and toss to full coat. Roast in oven until they become golden - 15 to 20 minutes.  Keep an eye on them as they will burn fast once they are browned. Transfer to a bowl and let cool. Combine remaining ingredients and pour over veggies and toss to cover. This is really tasty at this point but gets better with age. Enjoy! Red Cabbage and Raisins 3 Tablespoons of Olive Oil 4 cups onion, thinly sliced 8 cups red cabbage, thinly sliced 1 teaspoon salt, to taste 2/3 cup apple juice or cider 2 cups raisins or dried cranberries 2 tablespoons cider vinegar 1 packet of green stevia to taste Warm the oil in a large saucepan on medium heat.  Add the onions and  sauteé  for about 10 minutes, until translucent.  Add the cabbage, sprinkle with the salt and continue to cook, stirring often, for about 15 minutes, or until the cabbage is tender. Add the apple juice or cider and the cranberries and cook, stirring continuously for 3 to 4 minutes Remove the saucepan from the heat, stir in the vinegar and sugar and serve immediately.

High Fiber Foods There are a lot of places that you can add more fiber to your diet. Eating between 6 and 8 servings a day of fruits and vegetables is a must. I recommend to my clients that they eat two servings of fruit a day.  Choose fruit that are common in our temperate climate.  Tropical fruits such as bananas, pineapple, mangoes and such are really high in sugar.  Berries, apples, pears, peaches are lower in sugar and will provide the fiber and nutrients your digestive system needs. Brussels sprouts, asparagus, cabbage, cauliflower, corn, peas, kale, parsnips, sweet potatoes all contain lots of fiber.  Make whole grains the rule not the exception.  The addition of high fiber cereal at breakfast can make a huge difference. Legumes, like kidney, pinto and lima beans have a large amount of dietary fiber.  If they bother you, there are ways to cook legumes that will reduce this affect. Make dietary changes slowly.  A quick change to a high fiber diet can cause gas and bloating. Remember most of us should double our intake of fiber - double! Cut back on low fiber foods that are hard to digest such as meat, dairy products, processed foods and soft drinks. FREE MEDITATION CLASSES EVERY WEEK! Sunday Afternoon Friend to Mankind and Sacred Doors offers a free community meditation classes every Sunday evening from 5:30 - 7:00 pm. Clyne Chiropractic and Wellness 1300 Post Road East Westport CT RSVP @ energyflow01@gmail.com www.sacreddoors.net Our regular Schedule of classes are the following: Tuesday Evening Tuesday evening from 7- 8pm Meditation classes guided by Master Teacher John Mercede. Thursday Evening Thursday evening from 7-8:30 pm Mastery classes- Pre Discipline One. In Mastery Discipline One, you will re-learn how to restore your power, discover and transcend all that takes your power away.  You will study and pay attention to the elements of influence that you operate from. We will study our belief structures and how you have accepted and operated without conscious choice. Even a single belief, when accepted without conscious choice, becomes enslavement. Facilitator: Sandra E. Angulo -Sacred Doors. Chew Your Rope Change Your Life! Do digestive problems cause you pain and limit your enjoyment in life? If you or someone you care about is struggling with symptoms that they suspect are triggered by the foods they eat then please contact me. Call for a confidential Free health consultation today. Reasonably priced individual and group programs offered! You deserve to be happy and healthy. Mindy@ChewYour Rope.com or 203-210-7462. Please forward this newsletter to anyone that you feel can benefit from improving their digestive health! Take Me To ChewYourRope.com Follow us on Twitter and Facebook!