Natural Cures Guide

Normal bodily rhythms vary from one person to the next. But when bowel movements become less frequent than about three per week, most health practitioners view as a case of constipation. This is particularly true if the stools are dry, hard, or painful to pass.

Constipation usually arises from inadequate fluid and fiber intake, but it can have other causes. Many medications have a constipating effect, including codeine, tranquilizers, sedatives, iron supplements, some ulcer drugs and some drugs used to ease spasms of the intestines, bladder, and bronchi (the airways in the lungs). General anesthesia can slow bowel movements. Constipation can also accompany abdominal conditions such as irritable bowel syndrome and bowel obstruction.

The number and types of laxatives on the market are a testament to just how common the problem of constipation is. Most of these laxatives have few side effects and many use the same ingredients as herbal remedies. The exception, as far as side effects go, are the stimulant laxatives; some herbal alternatives fall into this category. Most herbal laxatives loosen stools by adding bulk to naturally improve bowel function. For them to work, however, they require that you drink plenty of fluids. Otherwise, any bulking agent can further harden stools.

HERBAL REMEDIES

Psyllium seed (Plantago psyllium)

These seeds and their husks are a great source of natural fiber that’s easily obtainable in commercial products. You can also buy powdered seed husks at health food stores and forgo the added sweeteners, dyes, and so on. Some practitioners believe the seed husks may lodge in intestinal pockets and cause irritation, forcing the intestines to contract and expel their contents. Typical dosage: 1 tablespoon dissolved in a 8-ounce glass of water or juice. Drink immediately, because the seed husks swell quickly, creating a sludge that’s difficult to swallow. Follow immediately with another glass of water.

Flaxseed (Linum usitatiassimum)

This bulking agent provides a significant source of omega-3 essential fatty acids, one that is missing from the typical American diet. But its benefit for constipation stems from its fiber content. The seeds can be ground and added to cereals or smoothies, or sprinkled directly on foods after cooking. Store the seed in te freezer, because the oils in flax seeds spoil at even mildly warm temperatures. Typical dosage: 1 teaspoon of ground seeds in 1 cup of water or juice up to three times per day.

Papaya (Papaya carica)

This tropical fruit contains proteolytic enzymes, making it a natural digestive aid. Make a tea of the leaves, or purchase papaya enzymes in chewable tablets or capsules at a natural foods store. Typical dosage: Take according to manufacturer’s directions.

Cascara Sagrada (Rhamnus purshiana)

Compounds in the dark of the cascara sagrada tree are so strong that the bark must be aged before it can be used safely. You’ll see cascara sagrada as an ingredient in some over-the-counter laxatives. Typical dosage: up to two 400- to 500-milligram capsules per day; or 1/2 to 1 teaspoon of liquid extract per day. Caution: Do not take if pregnant or nursing. Like all stimulant laxatives, cascara sagrada can cause laxative dependency.

Senna (Senna alexandrina)

Among the strongest of the herbal stimulant laxatives, senna products can be derived from the seed pods or the leaves; the leaves are considered safer to use. Because the compounds in senna are so potent, this herb is best used under the advice of a doctor or other qualified practitioner. Caution: Do not use senna if you’re pregnant or nursing, or if you’re taking heart medications, licorice root, thiazide diuretics, or steroids.

REGULAR WAYS TO STAY REGULAR

There are a few easy lifestyle changes that can help make your like more regular.

* Drink more fluids. This means eight to ten tall glasses of liquids such as water, herb tea, and juice. Vodka and white wine don’t count; any form of alcohol has a dehydrating effect. The same is true of caffeinated beverages. Milk constipates some people.

* Make meals fiber-rich. Substitute whole wheat for white bread, brown rice for white. Experiment with different grains and beans. Eat lots of fresh fruit and vegetables. Foods particularly good at promoting regularity include figs, prunes, blackberries, bran, almonds, and apples. Avoid foods made from low-fiber, highly processed grains, such as grocery store cereals, crackers, and pastries.

* Monitor your magnesium. This mineral can have a laxative effect. Good food sources of magnesium include nuts, black strap molasses, whole grains, soy, and seafood. If you do take magnesium supplements, most nutritionists agree that you should balance them with two times as much calcium. Aim for a total daily consumption of 1,000 to 1, 200 milligrams of calcium and 300 to 500 milligrams of magnesium, whether you get it from supplements or food.

* Stay active. Exercise encourages good bowel function. You don’t have to run the Boston Marathon. Gentle exercises such as walking, gardening, and yoga can do the trick.