By Kay Leaman, Health Architect, HealthyDay HealthyLife
What a great topic for the holidays! This is the time of year we escape from the disciplines we’ve created. The family recipes, the cookies, pies and beverages flow. And, depending on our emotional state during all the busyness and possible drama is what can move us to over indulge.
Our gut system can take a beating this time of the year. So, read on and I’ll offer some thoughts for making this season a bit more digestive (pun intended).
There are two types of constipation: Periodic, which is mostly due to dietary or activity fluctuations; and Chronic, which can frustrate both doctor and patient.
Let’s take a look at each:
Periodic constipation can be resolved with minor changes. Causes can be dietary intake, reduced fiber consumption, dehydration, change in schedule or holding or ignoring the urge to go for too long.
14% of people suffer with recurrent episodic or Chronic constipation and there is no known cure. It, many times, also requires medication to help alleviate the symptoms. A medical diagnosis requires two or more of the following symptoms for at least three months:
• Straining 25% of time
• Hard stools 25% of time
• Incomplete elimination more than 25% of time
• Two or less bowel movements per week
Causes for chronic constipation include pregnancy, hypothyroidism, Diabetes, IBS, depression/anxiety, MS, Parkinson’s, stroke, cancer, spinal cord injury and medications. Some of these medications include:
• Narcotics
• HBP
• Anti-cholinergic for muscle spasms, such as Benadryl, etc.
• Anti-Parkinson’s and seizure medications
• Tricyclic antidepressants (adrenal, etc.)
• Iron supplements
• Anti-diarrhea and laxatives
Caffeine can cause constipation. But, in general, it helps to alleviate it. Coffee stimulates muscles in the bowel to help evacuate the sigmoid colon. Decaf can do the same, but caffeinated is best. It is also a holistic treatment for constipation.
Substances that can also cause constipation are dairy products which are high in calcium and low in magnesium, calcium intake without magnesium, iron, excess caffeine, alcohol and artificial sweeteners such as aspartame which affect the nerves needed for elimination.
The process of moving food and then stools through the digestive system requires nerve stimulation and these muscles require micronutrients to contract and relax, notably calcium (contract) and magnesium (relax). Diets high in calcium should supplement with a minimum of 250 mg. per day or 400 mg. and should be consumed with fiber. The average fiber intake is 15 grams per day. The optimal amount should be 35 grams per day. We can supplement our fiber intake with 20 grams of a high-quality fiber that contains both soluble and insoluble fiber.
Implementing fiber into our diets should be done gradually, allowing the bowels to adjust. The ratio is 6 grams of soluble and 4 grams of insoluble 2x daily. Begin with 1/2 serving in the evening. After several days add a second dose in the a.m. Then graduate to the full dose after several more days. Be sure to take a probiotic daily to aid in reducing gas and bloating.
Increasing water consumption is also key. Start here. Track your intake and choose water over sodas or tea.
Now let’s get back to the tips for the holidays:
• Choose a healthy snack before sitting down for the main meal.
• Consider substituting the sugar in your recipes with honey. You can also cut back on the amount needed as honey is sweeter than sugar.
• Drink a glass of water about 20 minutes before eating. Do not drink liquids during the meal as it neutralizes the stomach acids.
• Set out a small plate of cookies and sweets each day. Once the plate is empty, no more sweets until tomorrow.
• When you sit down to eat have everyone take a few deep breaths and offer what they are grateful for.
• Put your fork down between bites.
• Go for a walk after eating.
All of these can help our digestive system “do its thing” without overload.
Remember to take time to de-stress. Several deep breaths can take our body from stressed to calm. The best part is that this can be done anywhere at any time.
Enjoy this very special time of year and have a very blessed and healthy Christmas and New Year.
Here’s to Health!
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