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The 5 Minute Constipation Cure
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An All-Natural Step by Step Plan to cure your constipation right now
Nature’s Quick Constipation Cure
Created by a Pharmacist
Dr. Scott McLeod, PharmD
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www.DoctorScottHealth.com Copyright Page 1 of 49
Nature’s Quick Constipation Cure
Copyright
Copyright © 2014 by Scott McLeod
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any
form or by any means, including photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the publisher, except in the case of brief quotations embodied in
critical reviews and certain other noncommercial uses permitted by copyright law. For permission
requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at the address below.
Scott McLeod
Email: [email protected]
Main Website: www.doctorscotthealth.com
Alt Website: www.naturesquickconstipationcure.com
Ordering Information:
Quantity sales. Special discounts are available on quantity purchases by corporations, associations, and
others. For details, contact the publisher at the address above.
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www.DoctorScottHealth.com Table of Contents Page 2 of 49
Nature’s Quick Constipation Cure
Table of Contents
Copyright ...................................................................................................................................................... 1
Table of Contents ......................................................................................................................................... 2
Note from the Author .................................................................................................................................. 5
Disclaimer ..................................................................................................................................................... 6
Contact Information ..................................................................................................................................... 6
Before You Begin .......................................................................................................................................... 6
Grocery List ................................................................................................................................................... 7
The Plan ........................................................................................................................................................ 8
Phase 1 - The Night Before ....................................................................................................................... 8
Phase 2 - Morning Upon Rising ................................................................................................................. 9
Phase 3 - Mechanical Gut Stimulation .................................................................................................... 10
Phase 4 - Help Relax Those Muscles and Go! ......................................................................................... 11
Phase 5 - Ready, Set Go! The Day’s Diet Plan ......................................................................................... 12
Foods that Naturally Stimulate the Digestive System ........................................................................ 12
Phase 6 – The Failsafe Remedy ............................................................................................................... 14
Chapter 1 – Importance of the Digestive System ...................................................................................... 15
A healthy digestive system is central to overall health and wellbeing. .................................................. 15
You Are What You Absorb ...................................................................................................................... 15
Poor Diet Aftermath................................................................................................................................ 16
Health Benefit Delay ............................................................................................................................... 17
Chapter 2 - Introduction to the Digestive System ..................................................................................... 18
Digestive System in a Nut Shell ............................................................................................................... 18
Peristalsis - Movement through the Intestines ...................................................................................... 19
Chapter 3 - Constipation Explained ........................................................................................................... 20
Definition of Constipation ....................................................................................................................... 20
Complications of Constipation ................................................................................................................ 21
Causes of Constipation............................................................................................................................ 21
Chapter 4 - Constipation Medication and Supplements ........................................................................... 25
Bulk Forming Laxatives ........................................................................................................................... 25
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Nature’s Quick Constipation Cure
Emollient Laxatives, AKA Stool Softeners ............................................................................................... 25
Stimulant Laxatives ................................................................................................................................. 26
Osmotic or Saline Laxatives .................................................................................................................... 26
Lubricant Laxatives.................................................................................................................................. 26
Enemas .................................................................................................................................................... 27
Prescription Drugs ................................................................................................................................... 27
Surgery .................................................................................................................................................... 27
Chapter 5 - Promoting Good Digestive Health & Constipation Remedies ............................................... 28
Avoid Processed Foods ........................................................................................................................... 28
Exercise ................................................................................................................................................... 28
Hydration ................................................................................................................................................ 29
Fiber ........................................................................................................................................................ 29
Diet .......................................................................................................................................................... 30
Foods That Stimulate the Digestive Tract ............................................................................................... 30
More Healthy Fats ................................................................................................................................... 30
Magnesium ............................................................................................................................................. 31
Potassium ................................................................................................................................................ 31
Fish Oil ..................................................................................................................................................... 31
Probiotics (e.g. Acidophilus) ................................................................................................................... 32
Chlorophyll .............................................................................................................................................. 33
Vitamin C Powder ................................................................................................................................... 33
Lemons .................................................................................................................................................... 34
Ginger ...................................................................................................................................................... 34
Honey ...................................................................................................................................................... 35
MSM (methylsulfonylmethane) .............................................................................................................. 35
Juicing ...................................................................................................................................................... 36
Apple Cider Vinegar (ACV) ...................................................................................................................... 36
Avoid Common Foods That Constipate .................................................................................................. 36
Flax Seeds ................................................................................................................................................ 37
Olive Oil ................................................................................................................................................... 37
Blackstrap Molasses ................................................................................................................................ 37
Heated Prune Juice ................................................................................................................................. 37
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Nature’s Quick Constipation Cure
Garlic ....................................................................................................................................................... 38
Triphala Powder ...................................................................................................................................... 38
Coconut Oil.............................................................................................................................................. 38
Peppermint Oil ........................................................................................................................................ 39
Cayenne Pepper ...................................................................................................................................... 39
Cinnamon ................................................................................................................................................ 39
Baking Soda ............................................................................................................................................. 40
Epsom Salt ............................................................................................................................................... 40
Fasting ..................................................................................................................................................... 40
Cleansing ................................................................................................................................................. 41
Yoga Poses .............................................................................................................................................. 41
1. Wind-Relieving Pose ................................................................................................................... 41
2. Shoulder Stand ............................................................................................................................ 42
Acupuncture and Acupressure................................................................................................................ 43
1. Below Knee Cap .......................................................................................................................... 43
2. Between Thumb and Index Finger .............................................................................................. 43
3. Below the Navel .......................................................................................................................... 44
4. Above Outside Elbow .................................................................................................................. 44
5. Interior Ankle .............................................................................................................................. 44
Foot Reflexology ..................................................................................................................................... 44
Hot-Cold Showerhead Therapy ............................................................................................................... 46
Listen When Nature Calls ........................................................................................................................ 46
Chapter 6 - Natural Cures to Be Careful With ........................................................................................... 47
Castor Oil ................................................................................................................................................. 47
Aloe Juice ................................................................................................................................................ 47
Senna....................................................................................................................................................... 48
Cascara Sagrada ...................................................................................................................................... 48
References: ................................................................................................................................................. 49
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Nature’s Quick Constipation Cure
Note from the Author
I want to personally thank you for purchasing The Nature’s Quick Constipation Cure. I sincerely care
about your health and well-being and I couldn’t be any happier that you found my plan because I know
it will bring you relief and pave the way for a healthier digestive tract, body and future. I am excited at
the results you will soon experience and I hope that our interaction will be a springboard towards your
expanded health and happiness.
My constipation relief plan is a thoroughly researched, strategically structured, all-natural blueprint to
achieve relief from your constipation within 24 hours or less. The plan is a sequence of easy to execute
strategies that you will carry out over a 24 hour period.
Unlike a typical plan or program, I don’t want you to make it all the way through. The plan is designed
for you to fail. Yes, that’s right; I want you to “fail out” by having a bowel movement. And to be honest,
you more than likely won’t be able to make it past the early morning of Phase 2 before running to the
bathroom to relieve yourself.
However, I’ve designed the plan to effectively treat even the most stubborn of constipation. You simply
need to follow the plan through until you’ve experienced a bowel movement. Feel free to continue with
the plan after you’ve achieved relief as these strategies can only be positive to your colon, digestive
system, and overall health.
I recommend reading the plan all the way through and then go out and purchase any groceries and
supplies you don’t already have at your disposal. Print out and use the “Grocery & Supplies Checklist”
located on the following pages. After reading through this information, prepare your day in advance to
allow this plan to be carried out smoothly.
All the best!
Sincerely,
Scott McLeod, PharmD Dr. Scott McLeod, PharmD
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Nature’s Quick Constipation Cure
Disclaimer
Although the information and advice contained within this eBook is well researched, highly endorsed
and ultimately designed to be to the utmost benefit of the reader, it does not constitute a Professional-
Patient relationship and cannot replace professional medical advice. Any dietary or lifestyle changes
should be considered under the guidance of a competent medical practitioner. The author assumes no
responsibility or liability for the use or dissemination of this information. Anyone who chooses to apply
this information for their own personal use does so at their own risk.
Contact Information Scott McLeod
Email: [email protected]
Main Website: www.doctorscotthealth.com
Before You Begin
Before you begin Phase 1 of “The Plan,” let me make you aware of the “Failsafe Remedy” which is
structured in the plan as Phase 6 but can be used right off the bat, if you choose. It’s a surefooted, quick
remedy but it can be seen as unpleasant and more inconvenient method by many. Please read more
about it under the Phase 6 instructions.
With all of that said, here’s to you feeling better!
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Nature’s Quick Constipation Cure
Grocery List ITEM COST
Supplement
☐ Magnesium Citrate Tablets $2.97
Liquids
☐ 2% Milk $2.63
☐ Prune Juice $2.98
☐ Apple Juice $1.98
☐ Olive Oil $2.96
Produce
☐ Raisins $1.48
☐ Prunes $2.48
☐ Lemons (2) $1.16
☐ Apple (1) $0.50
☐ Kiwis (2) $0.80
☐ Papaya $1.98
☐ Celery $1.48
☐ Carrots $0.48
Additional
☐ Peanut Butter $1.98
☐ Honey (or Mollases or both) $2.12
☐ Raisin Bran $2.24
☐ Yogurt Cups w/ Live Cultures (2) $1.16
Other Supplies
☐ Bulb Syringe $1.98
TOTAL $33.36
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Nature’s Quick Constipation Cure
The Plan Phase 1 - The Night Before You can start right away with phase 1 if you are reading this in the morning or wherever. Just eliminate
the second dose of olive oil when you move to phase 2. It's a good idea to wait 30 minutes to see how
you do after the raisin/milk preparation before continuing onto phase 2 to avoid the possibility of subtle
stomach discomfort.
Optional Short Walk
A few hours before bedtime take a short 15 minute walk or jog. You may skip this if you are
physically active or want to save time. If you are not very active though, this helps.
Olive Oil
Swallow 2 Tablespoons of olive oil by mouth. Olive oil is a healthy fat that helps soften the
stool and provides the intestinal walls lubrication for proper transit and bowel elimination.
Magnesium
Take 750 mg of magnesium citrate in tablet form by mouth. An astounding amount of
people are deficient in this essential mineral. Constipation is a common symptom that
results from low levels. Whether you are deficient or not, magnesium helps stimulate a
digestive system response. Magnesium citrate is easy to obtain at a Walmart or Walgreens.
Steeped Raisin Milk
About 45 minutes before bed, put 20 raisins and about a cup of milk (2% as standard) in a
small pot and bring to a boil. Reduce heat to achieve a low boil and “cook” for an additional
5 minutes. Allow this to cool until it’s cooled enough to drink but still warm. Drink 30
minutes before bed time. Eat the raisins as well. Go to sleep.
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Nature’s Quick Constipation Cure
Phase 2 - Morning Upon Rising
Olive Oil
Repeating from the night before, swallow 2 Tablespoons of olive oil by mouth. Once again,
olive oil is a healthy fat that helps soften the stool and provides the intestinal walls with
lubrication for proper transit and elimination.
Heated Prune Juice
Put 1 cup of prune juice in a coffee mug and heat for 45 seconds in the microwave so it is
hot but still comfortable to drink. Alternatively, you can heat it up using a range top stove.
Drink fairly quickly. No longer than 5 to 10 minutes. (While some people claim that prune
juice doesn’t work for them, it’s surprising to note that HEATED prune juice works quite well)
Hot Lemon & Honey Water
Heat up 2 cups of water then add the juice from 1 whole, fresh-squeezed lemon and a
tablespoon of honey or molasses (choose one or both is even better). Add a pinch of salt
(non-iodized sea salt if you can). Also use fresh local honey if possible. Drink within 5 to 10
minutes.
Papaya
Eat half of a fresh papaya
Breakfast
Eat any additional breakfast you desire, saving room for…
Prunes
Eat 5-10 pitted prunes
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Phase 3 - Mechanical Gut Stimulation To be performed roughly 15 to 30 minutes after phase 2, or when your stomach feels comfortable.
Bicycle Movement
a) Lie on back, lift legs and hips up. Place your hands, palm up, underneath your lower
back, supporting it.
b) Pretend as if you are pedaling a bicycle lying on your back for 2-3 minutes. Do this
comfortably, as speed does not matter.
c) While still lying on back, with both legs flat on floor, bring one leg up, grab your knee
and pull it to your chest. Hold for 10 seconds while holding your breath. Slowly exhale as
you release the hold of your leg and bring it back down to the ground. Alternate, doing
this with the other leg. Repeat this back and forth for roughly 5 to 6 minutes. In Yoga,
this is called the Wind-Relieving Post, see page 42 for additional information. You likely
will be passing gas as pressure begins to build up. This is good and natural.
Foot Stimulation
Get up and walk around barefoot, gripping your toes into the ground. Carpet or material you
can dig your toes into is best. This stimulates abdominal muscles that go largely unused due
to shoe use. When we walk around with shoes we are basically slapping our feet down and
not digging in with our toes which activate a group of abdominal muscles that help keep our
gut moving. Grip with your toes really hard with each step. Do this for 5 minutes.
Abdominal massage
You are going to focus on three main
areas of the colon to massage
externally. It’s very simple. Stand up
and with the palms of your hands
facing your stomach, bring your
fingers together, placing them on
the lower, right side of your
stomach. Start firmly massaging in
an upward, wave-like movement,
slowly moving toward your rib cage.
You are massaging the ascending
colon. Once you reach just below
your ribs, start moving this massaging motion to the left. You are now massaging the
transverse colon. Once you’ve made it all the way across to the left side of your abdomen,
move your massaging movement downward until you reach your bladder. This is stimulating
the descending colon. You have just stimulated your colon in the direction that waste is
naturally eliminated from the body. Think of this as the manual “Colon Kick Start.”
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Phase 4 - Help Relax Those Muscles and Go! To be performed within a reasonable time after phase 3, within 5 to 30 minutes.
Clothes Off
Remove all under garments.
Relax the Muscle
Take a wad of toilet paper and run it under hot water. Hold this against your anus while you
sit on the toilet. This relaxes the surrounding muscles that are stubbornly holding on. This
technique allows you to “open up” and expel waste much more easily.
Toilet Posture
Sit on the toilet, comfortably spread your knees, lean forward with your face toward your
lap. Place the palms of your hands on floor mat (or as far as they reach) and wait up to 2 to
10 minutes. You may wish to occasionally sit upright for a moment and then go back to the
described position. This position promotes bowel elimination similar to lifting your legs up
on a stool to simulate a natural squatting position. You may also choose to prop your feet up
on a stool but the first method often works better and is more comfortable.
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Phase 5 - Ready, Set Go! The Day’s Diet Plan Here is the list of stimulating foods for the digestive system & the rest of the day’s diet plan after your
breakfast in phase 2.
Avoid all processed foods as much as possible. As a rule of thumb, if it comes out of a package it’s been
processed. Try to eat as many non-cooked, whole foods in their original form. Drink lots of pure water
today between the planned meals in addition to the liquids already scheduled. In addition to what is
outlined within the “Day’s Diet Plan” you can also supplement with as many of the following foods that
naturally stimulate digestive action resulting in a bowel movement.
Foods that Naturally Stimulate the Digestive System
Guava (eat seeds as well)
Pear
Apricots (fresh or dried)
Grapes
Oranges
Spinach
Dates
Figs
Avocados
Rhubarb
Sauerkraut
Beetroot
Garlic
Coconut
Carrots
Beans
Kiwi
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Nature’s Quick Constipation Cure
1. Pre-lunch snack
Drink 1 cup of warm water
Eat 1 Apple (with skin)
A few stalks of celery with peanut butter
A large carrot or a few baby carrots
2. Lunch
Drink 1 cup of warm water
1-2 Bowls of Raisin Bran with milk
2 glasses of apple juice
3. After-lunch snack
Drink 1 cup of warm water
Eat 1 to 2 yogurt cups with live cultures
Eat the other ½ of your papaya
4. Dinner
Drink 1 cup of warm water
Eat a dinner of your choosing. Try to incorporate some good fats into it. Leave enough room
in your stomach for the additional dinner items
Eat 2 soft kiwis
Drink a glass of apple juice
Drink 1 cup of warm water with juice from ½ a fresh-squeezed lemon and 1 tablespoon of
honey added
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Nature’s Quick Constipation Cure
Phase 6 – The Failsafe Remedy
This type of remedy would fall under the classification
of an enema and has been commonly referred to as a
“tap water enema.” It is safer than a Fleet’s enema as it
does not contain any kind of osmotic or saline laxative
that can disrupt your body’s electrolyte balance. It
softens hard, compacted stool, loosens it from the
intestinal walls and relaxes the muscles that allow
bowel elimination. This method should not be used
routinely or the muscles used to defecate will come to
rely on this measure. You want these muscles to be
healthy and conditioned to work on their own to
provide a natural manner of elimination. However, this
is a powerful remedy that will provide fast relief when
other measures have failed.
1. Bulb Syringe
Buy a bulb syringe from your local pharmacy (sometimes you may need to find one in the infant
section) that has a 100 – 200 mL capacity (1 fluid ounce is equal to 30 mL). You are going to use
about 200 mL (or about 7 fluid ounces), so if you can find a bulb syringe that can accomplish this
volume in one go, all the better.
2. Fill and Insert
Fill the syringe with warm water, insert the tip rectally (you may choose to apply a small amount
of lubricant) and squeeze the bulb so the necessary amount of water enters into the rectal
cavity. Repeat as necessary to provide the full 200 mL quantity.
You can do this lying on your side and reaching the syringe around and behind your
back, by lying on your back and rocking your legs towards your face or with someone
else’s assistance.
3. Evacuate
Take a seat on the toilet and try to “keep it up there” for a good minute or two. The warm water
will be softening the stool, loosening it from the intestinal walls and relaxing those tight,
clenching muscles. You will naturally evacuate quite quickly.
**If you do NOT achieve a bowel movement after completing the entire the Nature’s Quick Constipation
Cure (phases 1 through 6 completely), you may repeat until you achieve relief. If however, this regimen
does not provide relief and you have not had a bowel movement in a week or longer you should be seen
by your general practitioner, physician or other competent medical professional. There may be a more
serious underlying issue that needs to be medically evaluated and treated.
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Nature’s Quick Constipation Cure
Chapter 1 – Importance of the
Digestive System
A healthy digestive system is central to overall
health and wellbeing.
Colon health and the entire digestive system’s health in general, is one of the most underestimated
contributors to our overall health and vitality. If we don’t take care of and have a proper functioning
digestive system then our body will undoubtedly suffer a wide range of negative consequences. The
digestive system is the gatekeeper to what nutrients enter our bodies. It provides the material to build
and maintain our bodies. A new study has demonstrated that the digestive system significantly affects
our thoughts, behavior, response to stress, and mood. It also is a big player in our immune system, able
to help combat disease and illness.
You Are What You Absorb
You aren’t what you eat… but what you absorb. Everything that your body is composed of and what you
see in the mirror was once a part of the food, drink or other nutrition that you swallowed into your
digestive tract. Are you confident about these raw materials? Your body can only assimilate or use
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Nature’s Quick Constipation Cure
building blocks it has been afforded by the absorption of nutrients provided by your digestive system
(unless of course it is provided through injection or absorbed through the skin or other membranes).
Not only do you need to provide good fuel for your body, you need to take care of the system that
delivers it to the rest of your body.
Poor Diet Aftermath
Many think that the digestive system works the same regardless of what is put into it. The truth is, it can
be overtaxed and becomes less efficient over long periods of abuse. The aftermath of perpetually poor
diet, lack of exercise, inadequate hydration, excessive laxative use and stalled waste elimination has
many consequences.
These choices can lead to inflammation of the intestinal wall lining causing abdominal discomfort,
inadequate peristalsis, decreased digestive ability and weight gain. Eating a diet that is high in processed
foods and refined sugars while neglecting whole foods also allow toxin secreting “bad bacteria” to
flourish while the good bacteria your digestive system needs to work properly become overcrowded and
die off.
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Nature’s Quick Constipation Cure
Health Benefit Delay
The more out of shape you are and the longer you’ve maintained an unhealthy diet the longer it may
take for your body to really start feeling great again. Don’t be discouraged when you start cleaning up
your diet and begin an exercise regimen but don’t see immediate results. There are a lot of processes
taking place that you can’t see; a lot of cleanup crews repairing your body and preparing it to more
completely reap the benefits of your new healthy choices. As your body rebuilds itself you may even feel
a general discomfort for a time. Just keep pushing through this, you’ll be feeling better in no time.
As your body progressively cleans out the cob webs, your energy levels begin to rise, your metabolism
will kick up, your digestive system improves, your skin starts to rejuvenate and your eyes clear.
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Nature’s Quick Constipation Cure
Chapter 2 - Introduction to
the Digestive System
Digestive System in a Nut Shell
When we chew our food (mastication) an enzyme named amylase helps break down carbohydrates or
starches into simpler sugars. We swallow contents down a tube called the esophagus. The esophagus
dumps its contents into the stomach which contains high concentrations of hydrochloric acid. This acid
along with the enzyme pepsin helps break down larger food molecules into smaller pieces for absorption
by the intestines.
The stomach opens up (gastric emptying) and dumps its contents into the small intestine. The small
intestine is the workhorse for absorbing nutrients. When stretched out the small intestine is 20 FEET
LONG! This provides a lot of surface area for the absorption of nutrients. When the stomach empties its
contents into the first part of the small intestine called the duodenum, a number of other ducts, glands
and organs secrete enzymes and compounds that assist in further digestion and finally absorption.
Contents that are not absorbed in the small intestine continue into the large intestine or colon.
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Most of what remains in the digestive tract once it reaches the colon is waste product that will
eventually exit the body via defecation. Some moisture and salts will be removed from the stool within
the colon but that's about it.
Peristalsis - Movement through the Intestines
Peristalsis is a coordinated wave of muscle
contractions that pushes contents through the
digestive tract and occurs in the esophagus and the
intestines. This wave of muscle contractions is very
similar to the mechanical movement a worm uses
to propel itself forward.
Peristalsis involves circular or concentric muscles
and longitudinal or “length-wise” muscles that
move together in coordinated contractions. This
creates a writhing, forward momentum that
pushes material inside the intestines along.
Peristalsis occurs predominantly in the small
intestine.
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Chapter 3 - Constipation
Explained
Definition of Constipation
Constipation is not a disease but a symptom that results from an underlying cause. The cause could be
one thing or a number of things. Constipation by itself is typically not considered an emergency that
requires immediate medical attention, however, the long term ramifications that can result from
untreated constipation certainly can be.
Each person has their own unique
physiology. The length of time it takes for
food that enters the digestive tract to
leave the digestive tract can vary
considerably from person to person. This
is called “stool transit time.” What may
be constipation to some is completely
normal and healthy for others. However,
constipation does have a general
definition. Constipation is clinically
defined as having 2 or more of the
following symptoms for at least 12
months:
Two or fewer bowel movements
in a week
Straining during a bowel
movement more than 25% of the
time
Hard stools more than 25% of
the time
Incomplete evacuation (more
than 25% of the time)
Figure 1 - Xray of constipated Large Intestine
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Complications of Constipation
Chronic constipation can cascade into many painful and debilitating health problems. The repeated
straining that takes place while attempting a bowel movement can cause varicose veins, hemorrhoids,
damage to the anal sphincter muscles causing further constipation and even diverticulosis.
Diverticulosis occurs when the
pressure from strained muscles
in the lower colon causes the
muscles to weaken and allow
structural changes known as
diverticula to occur. Diverticula
are pockets of colonic mucosa
that have pushed through
weakened colon muscles. These
pockets can be tender, bleed
and on an even more serious
note, be a reservoir for infection.
Passing large, dry and hard stools can create tears or fissures in the rectum and lower colon lining
causing blood in the stool. Distension of the abdomen can occur from impacted, backed up fecal matter
that has accumulated.
Causes of Constipation
Constipation is usually a result of lifestyle choices that aren’t in harmony with good intestinal health.
Eating a diet comprised of foods that are highly processed, high in sugar content and have little fiber are
the most common culprits. Not drinking enough fluids to stay properly hydrated is another large
contributor. Your stools need moisture and bulk to efficiently move through the intestines. This is talked
about more in detail in the upcoming section. In addition, sitting or lying around for long periods of time
without movement can cause constipation. When we are up and moving around this stimulates our
digestive system to move as well. That’s one of many reasons why exercise is so important. A high-stress
lifestyle also provides the negative mental, emotional and physical factors that can contribute to
constipation. Other common causes result from medication, metabolic and endocrine disorders,
obstruction and even pregnancy. Below is a more complete list of common constipation causes.
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Diet
Lack of dietary fiber and fluids (dehydration)
1. Lack of physical activity
The digestive tract in stimulated by mechanical movement we receive from physical activity.
Choose a form of exercise you enjoy and do it for at least 20 minutes three times a week.
2. Laxatives
Frequent laxative use can cause rebound constipation. Stimulant laxatives like Senna, bisacodyl,
castor oil and others can damage the intestinal muscles that push contents along, resulting in
weakened peristalsis and subsequent constipation.
3. Drug or supplement induced
Narcotic or opioid pain relievers
(Percocet, Hydrocodone, Oxycontin, Oxycodone, Morphine, Dilaudid, etc) – These stop
peristalsis and dry out the stool making it hard, compact and unable to move
Iron
Calcium carbonate
Antacids - Gaviscon, Maalox, Mylanta, Tums
Calcium channel blockers
Tricyclic antidepressants
Antihistamines – Diphenhydramine (Benadryl), cetirizine (Zyrtec)
NSAIDs – Acetaminophen (Tylenol), aspirin, ibuprofen (Advil), naproxen (Aleve)
Anticonvulsants – Phenytoin (Dilantin), valproic acid (Depakote)
Anticholinergics – A class of medication
4. Dairy
Too much dairy for some individuals, specifically cheeses
5. Travel
The changes in diet, sleeping pattern, daily routine, and long periods of sitting associated with
traveling can all contribute to constipation.
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6. Fatigue
Stress and lack of sleep can cause constipation. Rest and relax
7. Poor sphincter control
There are a number of circumstances and conditions that can cause this. It can commonly result
from repeatedly refusing to heed the call of nature and not go when you feel the urge. This also
can result from excessive straining and pushing of the sphincter muscles while attempting to
relieve oneself.
8. Disease
Hypothyroidism, diabetes, cancer, parkinsons, multiple sclerosis, chronic kidney failure,
hypercalcemia (too much calcium in the blood) and diverticulitis are some of the disease states
that often cause constipation
9. Pregnancy
Constipation is a very common occurrence among pregnant women and usually resides after
childbirth.
GI Obstruction
Whether by a tumor or by ingestion of a foreign object, the various forms of obstruction will
cause constipation.
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Psychogenic Nature (Anxiety / Depression / Personality)
Psychogenic means that its origin stems from a psychological nature. A very similar term is a
psycho-spiritual origin. People who have a tendency to hold onto the past, have problems letting
go and are more of the “anal-retentive” type can often battle with constipation. Constipation
can also arise from depression, anxiety, stress or emotional blocks. Holding onto intense
emotions without an outlet to discharge or transform these traumas can echo through the rest
of your body, including your digestive system, repressing the ability to defecate. Constipation of
a psychogenic origin can be improved upon by relaxing, letting go of the past, accepting the
present, letting things roll off the back more easily, avoiding excessive worry, surrendering to
events outside of our control and being at peace with how things naturally unravel.
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Chapter 4 - Constipation
Medication and Supplements
These are the more traditional constipation relief strategies that are generally recommended in the
modern medical community.
Bulk Forming Laxatives
Bulk forming laxatives, as the name suggests, add bulk to the stool. They
also draw water into the stool, softening and lubricating for easy
passage. The increase in size of the stool presses against the intestinal
walls stimulating peristalsis which can help move things along more
efficiently. Bulk forming laxatives are basically easy to use fiber
supplements that are made from psyllium (Metamucil, Fiberall),
methylcellulose (Citrucel) and polycarbophil (FiberCon).
Emollient Laxatives, AKA Stool Softeners
Oil and water generally don’t mix, right? Well, an emollient, such as a stool softener, is a substance that
is able to mix these two properties and also bring a little more water in. This softens the stool and allows
it to pass more easily. Docusate salts (docusate sodium, docusate potassium) are stool softeners that
work this way. They are not very good or fast-acting for the immediate treatment of constipation but
are used more commonly for prevention.
CAUTIONS: Adding bulk forming laxatives or supplements to your
diet when experiencing moderate to severe constipation can actually
make the constipation worse. If your stool is too hard, dry and
compacted, the added bulk can just sit on top of that “clog” and
swell to a larger size. You can avoid this by increasing your hydration
and drinking healthy fats like olive oil as described in Chapter 5
before incorporating these supplements. Bulk forming laxatives are
better to use for constipation prevention and keeping things regular.
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Stimulant Laxatives
Stimulant laxatives stimulate the muscles of the intestines to
contract (peristalsis) and get things moving. A lot of these laxatives
are from natural sources such as herbs or oils. Stimulant laxatives
include sennosides (Senna, Senokot), bisacodyl (Dulcolax) and
castor oil. These are to be used for short term use only (no more
than 7 days maximum). They can cause long term damage to your
intestinal muscles and nerve centers. A good example of a
stimulant laxative is ex-lax.
Osmotic or Saline Laxatives
Water follows salt. Saline laxatives are poorly absorbed salts (ions) and
use this principle to draw water into the gut fairly rapidly and cause
bowel evacuation within 30 minutes to a few hours. Osmotic laxatives
work in a similar fashion. These are some of fastest acting types of
laxatives but can cause dehydration and electrolyte imbalances. Some
osmotic and saline laxatives include polyethylene glycol (MiraLax),
lactulose (Cephulac), magnesium hydroxide (Milk of Magnesia), sorbitol
and magnesium citrate.
Lubricant Laxatives
Lubricant laxatives coat the stool and intestinal walls allowing it to pass through more easily. The most
common of these types of laxatives are mineral oil and glycerin. Mineral oil is usually taken orally (but
sometimes administered as an enema) while glycerin is usually provided in a suppository dosage form to
CAUTIONS: Many stimulant laxatives are “all natural” such as Senna, castor oil and cascara sagrada
but that does not mean they are safe to use. Senna can cause a condition that results in the
pigmentation of the colon wall (melanosis coli). Using these agents on occasion is usually without
harm but they become easy to rely upon and can damage the muscles involved in peristalsis
permanently and make constipation worse. If you choose to use a stimulant laxative, use sparingly
and infrequently.
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be inserted rectally. If stools are hard, dry and compacted a glycerin suppository usually works best (and
quickest) to soften, lubricate and evacuate difficult to pass waste.
Enemas
An enema is the rectal administration of a liquid. An enema may be used to
achieve different goals but typically is used to evacuate the bowels. Common
enema solutions include tap water, saline laxatives, coffee and mineral oil.
Prescription Drugs
There are a few pharmaceutical drugs (requiring a prescription) that are indicated for the treatment of
persistent constipation unresolved by other treatment strategies. The two big constipation prescription
drugs are lubiprostone (Amitiza) and tegaserod (Zelnorm).
Surgery
In rare instances surgery is deemed necessary or appropriate when there are colonic malignancies
(cancer) or gastrointestinal tract obstructions that can result from various causes.
CAUTIONS: Special care is to be taken while ingesting mineral oil, especially in the elderly; if it is
aspirated (inhaled) it can cause pneumonia. Mineral oil also coats the intestinal mucosa and blocks the
absorption of fat soluble vitamins A, D, E and K. Glycerin suppositories can result in electrolyte
imbalances.
CAUTIONS: Frequent use of enemas is not advised as the muscles involved
in defecation may come to rely upon these measures, causing constipation
in their absence. Also note that saline laxative enemas can cause just as
much dehydration and electrolyte imbalance as ingesting them orally.
CAUTIONS: The side effects that prescription drugs cause are usually more prominent than over-the-
counter treatments. These drugs can cause headache, diarrhea and nausea resulting from delayed
gastric emptying. These should be considered a last resort if to be used at all. I believe there are few
situations that warrant their use.
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Chapter 5 - Promoting Good
Digestive Health &
Constipation Remedies
The following is a list of things that will help you maintain good digestive health. It also includes more
natural remedies for constipation.
Avoid Processed Foods
Aside from harmful additives and preservatives the body must filter out from most processed foods,
these foods are already finely broken down and so they compact and don’t travel as well once within
the intestines. Because the carbohydrates in these foods are very stripped down, they break down into
simple sugars very rapidly. This causes erratic spikes in your blood sugar that your body must then work
harder to regulate. You also become hungrier for your next meal much sooner.
Exercise
Exercise at least 20 minutes 3 times a week and
ideally 30 minutes a day. Choose an activity you
enjoy. If you don’t like to run then don’t force
yourself to; there are many options you may find
more enjoyable. You want to create a lifestyle
habit you can sustain. Play racquetball with a
friend, swim, play pick-up games of basketball,
ride your bike, take a hip hop class… you get the
point. Exercise can be challenging but it doesn’t
have to be a complete chore. It should be
enjoyable. You’ve heard it before but exercising
has such an important range of health benefits;
among the many, it enhances blood circulation, toxin removal, heart health and stimulates the
intestines to move things along.
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Hydration
Not only is drinking plenty of water and fluids important (about ½ to 1 gallon daily)
but minimizing diuretics that can dehydrate you can be just as important. Diuretics
are substances that increase your body’s elimination of water through urination.
Diuretics can easily dehydrate you and eventually draw water out of your stools
making them dry, hard and more difficult to pass.
Diuretics include coffee, caffeine and alcohol. There are also prescription diuretics
such as furosemide that are prescribed for high blood pressure, edema, congestive
heart failure and other medical conditions. If you do frequently consume a diuretic
or multiple diuretics and don’t plan on stopping any time soon, just realize that you
must drink more water to compensate for the losses.
Fiber
Dietary fiber is simply non-digestible food matter. It has the power to
change the nature of the contents in the gastrointestinal tract and how
nutrients and other compounds are absorbed. Dietary fiber is also
referred to as “roughage,” as it is the rough or coarse material that the
digestive system needs for good gut health. Soluble fiber (which dissolves
in water) slows down transit time by joining with other digestive tract
contents to make an almost gelatin like substance. Insoluble fiber (does
not dissolve in water) bulks up the stool and draws water into the colon.
This stimulates the peristaltic action of the intestines to move things
along. Fiber is also a food source for “good bacteria.” Fiber slows the
absorption of broken down carbohydrates or sugars resulting in a more
steady stream of sugar or energy over time, rather than a large spike
followed by a crash.
Some good foods that have more fiber content are beans, lentils, brown
rice, fruits, vegetables, berries, old fashioned oats, steel cut oats, sweet
potatoes, nuts, seeds, whole wheat pasta, quinoa, bran and barley.
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Diet
Eating whole foods while eliminating (or at least minimizing) processed foods can go a LONG way in
keeping your digestive system in good health. Try to incorporate as many fruits and vegetables into your
diet, especially those dark leafy greens. If it is too difficult to get a decent amount of the dark leafy
greens in your diet (such as spinach, kale and romaine lettuce) there are supplements such as Super
Green in a condensed powder form that can easily be added to a smoothie. It’s always better to get
nutrition from a whole food source though!
Foods That Stimulate the Digestive Tract
Prunes, papaya, pear, guava, apricots, celery, carrots, apples, grapes, raisins, spinach, dates, figs,
avocados, rhubarb, sauerkraut, beetroot, garlic, coconut, kiwi, mango, cantaloupe lemon and other
citrus fruit.
More Healthy Fats
Despite the last couple decades of
demonizing dietary fat, especially saturated
fats, the scientific and nutritional community
is finally opening their eyes to the
importance of incorporating healthy fats into
the diet. Many of these fats are actually
saturated fats. Healthy fat sources include
butter, olive oil, coconut oil, avocados and
nuts. The fats from these provide building
blocks for our hormones and cells, are dense
energy sources, provide lubrication to dry
and hardened stools and can actually
promote weight loss.
Avoid fat substitutes like margarine and hydrogenated oils. Trans fat is very bad for
your health. Roughly 30% of the calories you eat should come from fats of which you
should try to consume the more healthy variety. These fats are natural stool softeners
and eases bowel elimination.
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Magnesium
Magnesium is an essential mineral for human nutrition and many of us have lower levels than we
should. Magnesium is a critical player in the contraction and relaxation of muscle. Peristalsis is the
primary mechanism that propels waste through our intestinal tract by the contraction of intestinal
muscles, so you can understand how lack of magnesium can disrupt bowel movement regularity.
Magnesium calms nerves, reduces stress and fatigue while also providing a calm energy. Although
magnesium keeps natural energy levels up it also promotes relaxation and sleep. The product Natural
Calm is a great phosphorescent powder supplement to quickly get magnesium into your system.
Potassium
Potassium, is another important mineral that your body needs to coordinate nerves and muscles in the
body… including the intestinal muscles that push waste through your digestive tract. Constipation is
often related to hypokalemia (potassium deficiency). Eating leafy greens such as spinach, kale and
parsley provide good dietary sources of potassium. Other high potassium foods include grapes,
blackberries, potatoes, carrots and citrus fruits. Bananas do contain a good amount of potassium but are
one of the least desirable fruits to eat for both their high starch sugar profile and ability to sometimes
cause constipation. Green, unripe bananas are especially prone to cause constipation.
Fish Oil
Fish oil contains omega fatty acids (omega 3’s
being the most beneficial) that are good for our
heart, cognitive performance, mood regulation,
reduction of stress levels, skin, hair and nails. In
addition to this it provides great lubrication for
our stools so they can more easily pass through
our digestive tract.
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Probiotics (e.g. Acidophilus)
Probiotics are “good bacteria” you can add to your diet by eating
fermented foods such as yogurt, sauerkraut, kefir, kombucha,
pickles and kimchi or by taking a probiotic supplement such as
Align, Culturelle or Accuflora. The bacteria they contain can
promote bowel regularity, decrease cramps and bloating,
decrease occurrence of yeast infections and boost immunity.
Your intestines contain more bacteria than you have cells in your
body. Crazy, right? You actually have around 100 TRILLION
bacteria camped out in your intestines. This range of bacteria
(along with other microorganisms) is called your intestinal flora.
If you were to dry out your stool, the dry weight left over can be
comprised of up to 60% bacteria. Although we often think of bacteria as the cause of sickness and
infection, most of the bacteria in our gut are very beneficial to our health. These bacteria even provide
us vitamins, specifically biotin (a specific B vitamin) and vitamin K. They stimulate and train our immune
system to attack pathogenic threats, including bad bacteria, all the while allowing themselves, the
“friendly bacteria,” to thrive.
There is a balance of good and bad bacteria and so it’s
usually not a problem to have a lot of “bad bacteria” in
the mix. When this balance is disrupted and the good
bacteria become starved and overcrowded by bad
bacteria we can experience negative intestinal
symptoms. When we eat a poor, highly processed diet
we starve the good bacteria and allow bad bacteria to
flourish. These bad bacteria secrete toxins that can
cause inflammation, mucous productions, decreased
intestinal absorption, cramping and diarrhea.
After a course of antibiotic therapy most of our intestinal flora or bacteria has been wiped out.
Occasionally this allows bad bacteria to get the leg up on the good bacteria and to multiply out of
control, potentially causing us harm. One example that illustrates this is a Clostridium Difficile or C. Diff
infection that commonly occurs after antibiotic therapy. Without the good bacteria to keep C. Diff in
check, it grows rampant while secreting large amounts of its toxins that cause pseudomembranous
colitis. That’s why it’s important to eat some source of good, live bacteria as found in yogurt or a
probiotic supplement during and after antibiotic therapy.
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Chlorophyll
Chlorophyll promotes good gut health and has the added
bonus of neutralizing bad smelling gas and foul smelling
breath. You might remember from grade school that
chlorophyll is the green pigment found in plants that
harvests the energy of the sun in the process called
photosynthesis. It is chalk full of enzymes, antioxidants
and amino acids while able to boost immunity, wound
healing and the ability to extract accumulated toxins
from the liver. You can get it from eating vegetables or by
taking a liquid chlorophyll supplement.
Vitamin C Powder
Vitamin C or ascorbic acid is becoming more widely known for
its ability to fight infection and sickness with high doses (1000
mg and more) but is not as widely known for its mild laxative
effect. Add a scoop of vitamin C powder containing 1.5 g or
1500 mg of actual vitamin C. Add this to a small amount of
water (about a quarter of a cup) and drink. Wait 15 minutes
and if you haven’t felt the rumble in your tummy, take
another dose. It may take up to around 6,000 mg to achieve
the laxative effect. Vitamin C is a water-soluble vitamin (your
body simply excretes excess amounts into the urine). These
higher doses are completely safe unless you have a history of
kidney disease or kidney stones, in which case limit your use
or discuss further with your primary care provider.
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Lemons
The citric acid in lemons stimulates peristalsis of the
intestinal walls, moving waste along. Lemons are one
of the healthiest foods on the planet. Lemon is a
detoxifying super food that will clean your liver,
blood and boost your ability to fight infection.
Lemons also contain a high amount of vitamin C. For
best results buy whole, fresh lemons. If you haven’t
already, read the section on ginger to discover a great
combination power tea.
Ginger
Ginger root is an amazing little herb that is
very soothing to the stomach and also
capable of greatly boosting your immune
system to fight infection. You can buy it in
powder form or better yet, you can buy fresh
ginger root at the grocery store usually
somewhere in the produce department.
Make a tea of it by cutting 3 to 10 thin slices
(depending on your taste preference of
ginger) of the root into a saucepan of boiling
water, allowing it to low boil for 10 to 20
minutes. Combine with ½ a fresh-squeezed
lemon and around a tablespoon of honey for
a delicious super tea that not only soothes
the stomach and promotes bowel movements but also enhances immune powers. This is great tea when
you are experiencing a cold, flu or sore throat. In addition to easing abdominal discomfort it also coats
and soothes the throat.
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Honey
Honey is a great natural sweetener to add to
teas and foods needing a little extra
sweetness. Honey is a humectant. A
humectant is an agent that holds and draws in
moisture. When we eat honey more moisture
is drawn into the stool making it easier to pass
through the digestive tract. In addition to this,
honey’s additional health properties include
antimicrobial properties and a scavenger of
free radicals, as it is a source of antioxidants.
Honey also enhances your immune system.
Eating indigenous or local honey farmed from
the region you live in will eliminate or reduce
many airborne allergies a person suffers from.
MSM (methylsulfonylmethane)
MSM or methylsulfonylmethane is a compound and supplement
that is a natural source of organic sulfur and helps the body more
readily maintain connective tissue, skin, hair and nails. In addition
to this it has the ability to produce bowel movements. By taking
about 2,000 to 4,000 mg daily makes most experience a bowel
movement within a day or two and can also promote regularity.
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Juicing
Cabbage, beetroot, carrot, spinach
and apple is a great combination of
produce to juice and drink. It not
only promotes regularity but can
also can be used to treat a current
episode of constipation. Many have
cured their constipation by drinking
½ a cup of cabbage juice before bed
and in the morning alone. The
combo of the 5 juices above is even
more powerful and each ingredient
has their own unique nutritional
virtues. At some point in time, if you
haven’t already, it would be beneficial to your health to invest in a juicer and incorporate whole food
juice into your diet. There are a number of easy juicing recipes that deliver many healthful results.
Apple Cider Vinegar (ACV)
Apple cider vinegar is an extremely health fortifying substance
that has been anecdotally used to treat everything from common
warts to… you guessed it, constipation. Start with a teaspoon and
add up to a tablespoon of apple cider vinegar to about a cup of
water and drink daily to stimulate a bowel movement, detox
your gut and enhance your immunity. You may notice other
health benefits after continued use as well. Make sure you don’t
drink the apple cider vinegar straight (dilute as described) and
also be sure to rinse your mouth after drinking even with the
diluted form. The acetic acid in the vinegar can eat away at the
enamel on your teeth over time.
Avoid Common Foods That Constipate
Avoiding sugar, sweets, white flour, white bread, white rice, hard-boiled eggs and cheese until you get
your constipation under control is a good idea. If you do eat these items try to eat a fiber food along
with it, like an apple. This will help to offset the constipating effect.
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Flax Seeds
Flax seeds act as a bulk forming laxative providing soluble
fiber to your digestive tract. Flaxseeds also contain a high
amount of omega fatty acids (including omega 3’s). You
can add these seeds to a smoothie, sprinkle them on a
salad, eat spoonfuls of it or consume in any other way you
choose to enjoy them. A good recommendation to stay
regular is to take a tablespoon of ground flax seeds with
at least 8 ounces of water 2 to 3 times daily.
Olive Oil
Taking 1 to 2 tablespoons of olive oil upon waking and also before bedtime has been the cure for many
people’s constipation and following this regimen consistently also keeps them regular. Olive oil is largely
comprised of healthy monounsaturated fat and aids in lubricating and softening the stool for easier
passage through the digestive tract.
Blackstrap Molasses
Blackstrap molasses is the product that remains during the process of sugar cane refinement. It is
nutritionally dense and referred to as a super food by many health experts. It contains high amounts of
vitamin B6, iron, calcium, potassium, magnesium, selenium, copper and manganese. It has been said to
prevent colon cancer by removing toxins from the digestive tract. Add a tablespoon of blackstrap
molasses to a glass of warm milk to promote a bowel movement. Drink this before bed. Many have
found this as a successful constipation remedy and health fortifier at the same time.
Heated Prune Juice
Prune juice is one of nature’s great constipation remedies but it doesn’t work for many… at room
temperature. Many who had unsuccessfully tried prune juice in the past at cold or room temperature
had success when they were recommended to heat it up. Why does it work better heated up? It’s not
well understood but it is known that warm liquids are significantly friendlier to the digestive system and
help things move along. For an even more powerful remedy nurses will use for patients in a hospital
setting, add a tablespoon of real butter to the heated prune juice, heat for approximately 30 more
seconds, allow to cool, stir and drink within 10 minutes.
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Garlic
Garlic stimulates intestinal
movement within the digestive
tract and enhances blood flow to
your intestines. Garlic is an
amazing food that affords many
health benefits including heart
health, blood purification and
constipation relief. Eat a clove a
day or incorporate it into your
diet by using it dishes you
prepare.
Triphala Powder
Triphala, literally meaning “Three Fruits,” is an Ayurvedic herbal formulation comprised of three dried
fruits, namely amalaki, bibhitaki and haritaki. This combination of highly health beneficial fruits supports
and enhances the proper function of the digestive, circulatory, respiratory and genitourinary systems.
Taking a little before bed (¼ to ½ a teaspoon) promotes excellent sleep, leaving you refreshed in the
morning and ready to produce a bowel movement .
Coconut Oil
Coconut oil adds lubrication to the stool and also promotes a healthy
balance of gut bacteria. Coconut oil is a wonderful nutritional fat,
natural antimicrobial, metabolism booster, immune booster and
system detoxifier.
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Peppermint Oil
Add a few drops of peppermint oil to a glass of warm water.
Peppermint soothes the digestive tract. This is the
traditional reason why peppermint candies are given after a
meal at a restaurant. You can purchase peppermint in a pure
oil form and use to treat anxiety and stress related
constipation. It has a very relaxing effect. It’s also helpful to
have around in case of a headache; simply add a drop with
your finger to each temple on your head.
Cayenne Pepper
Cayenne pepper stimulates peristalsis in the
intestines, aiding in bowel movement regularity.
Cayenne Pepper also increases blood flow to the
intestinal walls, helps detoxify blood, rids the body
of mucous and ramps up metabolism.
Cinnamon
Cinnamon is a great spice to incorporate into
your diet. It soothes the digestive track, enhances
metabolism and regulates blood sugar. It’s great
for diabetics or anyone trying to keep healthy
blood sugar levels. It’s a great little weapon in
weight loss.
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Baking Soda
Baking soda, which is sodium bicarbonate, is an old remedy to help relieve
stomach acid and ease the GI tract. Bicarbonate is a buffer that helps the
body maintain a proper pH balance. The western diet is mostly acidic so by
adding this alkalizing buffer to your body your body can achieve a balance
more easily. Add a teaspoon of baking soda to a warm glass of water with a
half a squeezed lemon for a great digestive system tonic.
Epsom Salt
Epsom Salt when taken orally is technically a natural saline
laxative and as such can cause dehydration with repeated
use… so use sparingly. Epsom salt is chemically comprised of
magnesium and sulfate. Magnesium aids in the intestinal
muscles to contract for peristalsis, while also drawing water
into the intestines to soften stools and flush things out. All you
need is a teaspoon in a glass of water or juice (the sweetness of
juice may offset the saltiness). Mix with a juice with high pectin
or sorbitol content like apple juice or prune juice for best
effects. Mix until the Epsom Salt crystals have completely
dissolved and then drink. You should experience a bowel
movement after 15 minutes to a few hours.
Fasting
Fasting or abstinence from food to boost health is a
practice that dates back thousands of years. There is
fervent debate on the health benefits or consequences
that result from fasting. Despite its opponents, the
healing properties of fasting are well documented in
many books, anecdotal cases and research studies. I
encourage you to research the topic further.
You are constantly putting food, drink and other
substances in your body, relying on your digestive system
and liver to process and sort out the mess out. It takes a
lot of energy to carry out these processes and the digestive system and liver rarely get a decent break.
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A simple 24 hour water fast (or juice fast) from sundown to sundown once a month or more can give
your digestive system a much needed break, allowing your body to allocate its resources to heal, rebuild
and fortify other areas. You also might find it interesting that calorie restriction is one of the most
scientifically validated methods of achieving anti-aging effects. It activates anti-aging genes. So besides
the helpful break you are providing your digestive system, you’ll also age at a slower rate. Try it and see
how you feel. Many notice clarity of mind, positive outlook and increased vitality.
Cleansing
The practice of cleansing usually espouses debatable scientific theories but also has plenty of
indisputable virtues. I don’t like or really endorse the common use of laxatives while carrying out these
cleanses. One of the safest cleanses is fasting. However, cleanses like The Master Cleanse, which consist
of only drinking a solution of fresh-squeezed lemon juice, pure maple syrup, cayenne pepper and water,
is one of the most popular and many boast about the transformative effects it has on both body and
mind. Weight loss does occur from cleansing but the important aspect is waste and toxin removal, not
only from your digestive system but from your liver and entire body. Research this practice more to see
if you believe you’d benefit from it.
Yoga Poses
There are a lot of beneficial yoga poses or asanas (as they are referred to traditionally) but the two of
the most helpful and easiest to perform are the wind-relieving pose (Pavanamuktasana) and the
shoulder stand (Salamba Sarvangasana).
1. Wind-Relieving Pose
While still lying on back, with both legs flat on floor, bring one leg up, grab your knee and pull it
to your chest. Hold for 10-15 seconds while holding your breath. Slowly exhale as you release
the hold of your leg and bring it back down to the ground. Alternate, doing this with the other
leg. Repeat this back and forth for about 5 to 6 minutes. You likely will be passing gas as
pressure begins to build up. This is good and natural.
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2. Shoulder Stand
Lie on your back. Bring your legs up and
backward like you are trying to do a
reverse summersault. Keeping your
upper arms flat on the floor you will
place your hands on the small of your
back to support it. Placing your hands
in this position also make it easier to
push yourself into the proper position.
Start to straighten your legs out so they
are straight up in air while pushing your
back towards your neck so it becomes
more and more vertical. This stretches
the neck quite a bit. If you have a neck
injury this pose may not be safe for you
to perform. However the pose is great
at improving digestion, blood flow to
the abdominal muscles, reducing
fatigue, stimulating the thyroid and prostate glands, relieving congestion and breathing
problems, relieving insomnia, helping infertility and also reducing symptoms of menopause.
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Acupuncture and Acupressure
Both acupuncture and acupressure are ancient Chinese healing modalities structured around a system
that believes that the human body is comprised of a complex network of energy that travels along
meridian lines, punctuated by points known as meridian points. There are 14 of these points and they
are all interconnected with the brain, various organs and body parts. These can be punctured with a
small needle (acupuncture) or have firm pressure applied to them (acupressure) to relieve distress from
their corresponding system or area.
You can see a professional acupuncturist or you can perform a few acupressure techniques I will now
describe to you that will help stimulate a bowel movement.
1. Below Knee Cap
Below your knee cap, on the outer side of
your leg, just below your tibia is a muscle
that runs along your shin. Massage this
area, right along the outside of the shin with
firm pressure. The correct area will vary
slightly from person to person. Find the area
or areas the work best for you. Massage for
15 seconds at a time. You can do this while
sitting on the toilet and even apply pressure
and massage down both of the shins
simultaneously.
2. Between Thumb and Index Finger
On the back side of the hand, apply a firm pressure or a
continuous circular massage to the muscle between your thumb
and index finger for 30 to 60 seconds. This can also help
alleviate pain from head and tooth aches.
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3. Below the Navel
Approximately 2 inches below your belly button is a meridian point that you can apply firm
pressure to or a circular massage (clockwise) in order to not only eliminate constipation but also
abdominal gas and bloating. Do this for 30 to 60 seconds.
4. Above Outside Elbow
Place your palm up. On the radial
(thumb) side of your arm, just
above the bone where your elbow
hinges, is a point between the
forearm and bicep. This is another
meridian point that when applied
pressure or deep massage to can
stimulate intestinal relief.
5. Interior Ankle
Put your thumb somewhere around the point where the interior portion of your ankle flexes.
Move your foot up and down and feel-out that middle point where your foot hinges; you’ll be
able to sense what area works best when pressure is applied. Massage for 15 seconds at a time,
up to 4 or 5 times.
Foot Reflexology
Similar to acupressure, foot reflexology believes that the nerves in the foot are connected to other
organs and systems in the body and that by applying a firm pressure or massage to certain areas of the
foot can relieve other areas of the body. You can use foot reflexology to stimulate the movement of the
colon to aid in producing a bowel movement. You will do this by tracing a path from the right foot to the
left foot that corresponds to the anatomy of the large intestine or colon.
For a quick background, the small intestine passes its contents into the large intestine or colon at a
junction known as the ileocecal valve. Once fecal matter has been passed into the colon it travels
upward on the right side of your abdomen through the ascending colon, then across, moving towards
the left through the transverse colon, then down the descending colon, into the sigmoid colon and
finally the rectum. You are going to stimulate a similar pathway that is mapped on the feet.
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This technique is performed by applying firm pressure to the foot with your thumb, rocking it forward
and then repositioning your thumb slightly more ahead and repeating, moving in a desired direction.
This is called thumb walking. This should be performed by someone else (as it is difficult to perform on
your own feet) and therefore the following directions are from the perspective of a person standing in
front of your feet.
Begin by finding the area on the bottom of the right foot, along the outside edge just above the heel.
This corresponds to the ileocecal valve. Thumb walk up along the edge of the foot (which corresponds to
the ascending colon) until you reach the midway point of the foot. You will then thumb walk to the right,
across the foot to the other edge of the foot where the arch is located. This path corresponds to the
transverse colon. You have thumb walked half the distance. You will now act as if the feet were joined
together and simply continue across to the same area on the left foot, which will be the interior midway
point within the arch of the left foot. Keep thumb walking across the left foot toward the outer edge of
the left foot to complete the transverse colon, then finally head down the outer edge of the foot until
you reach the beginning of the heel (this is the path of the descending colon). You have just stimulated
the colonic muscles that move waste forward, in the natural direction used for elimination.
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Hot-Cold Showerhead Therapy
This technique will work better if you have a showerhead that can concentrate into one stream of high
pressure water. With your showerhead configured to this setting you will position yourself in the shower
so the stream hits you in the gut. You will alternate the temperature from as hot as is comfortable to ice
cold. Wait 1 minute between temperature changes and do this 3 to 5 times. This stimulates blood flow
to the digestive tract and wakes up those intestinal muscles to move things along.
Listen When Nature Calls
When you feel the urge to go to the bathroom for a #2, make sure
you heed the call! When you ignore this feeling you are training
your body to be become desensitized to this helpful cue that alerts
your body when it is ready to defecate. Always listen to your body
and your health will naturally improve.
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Chapter 6 - Natural Cures to
Be Careful With
Just because something is “natural” does not mean that it is safe or without
consequences. The following are common natural remedies that have powerful
stimulant laxative effects that will help produce a bowel movement by creating
more powerful intestinal muscle contractions but also can cause intestinal distress,
damage to intestinal muscles over time and the potential for rebound constipation. I
recommend avoiding these until you have used safer methods outlined in this guide.
Castor Oil
Castor oil is a vegetable oil derived from the seeds of the Castor
plant. A certain compound within castor oil is metabolized in the
small intestines to ricinoleic acid which happens to provide the
stimulant laxative effect that increases the strength and
frequency of muscle contractions involved in peristalsis. Castor oil
has a strong purgative effect and can cause quite a bit of
abdominal distress while it’s working to achieve a bowel
movement. Castor oil also decreases glucose absorption as well.
Aloe Juice
There is not enough evidence on aloe vera juice to rule out
whether it is a safe compound to consume regularly. Some
scientific studies demonstrate cancer growth and development in
mice when fed aloe vera whole-leaf extracts. Aloe vera when
consumed intestinally also causes a pigmentation disorder
(melanosis coli) that colors the intestinal walls a very dark, nearly
black color. It has been deemed as a harmless side effect that can’t
be seen (without a GI scope) and resolves after discontinuation of
aloe supplementation. Aloe can have a strong simulative effect on
the intestinal muscles involved in producing a bowel movement
but have the potential to cause harm over a long period.
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Senna
Many over-the-counter laxative products that are of an
herbal variety, that have that enticing “All Natural”
claim on the box, usually contain Senna. Senna is a
legume plant whose leaves contain a high amount of
sennosides. These sennosides stimulate intestinal
muscle contractions and fluid secretion, aiding in the
production of a bowel movement. Prolonged use can
cause dehydration, electrolyte imbalance and impaired
intestinal muscle contraction that can result in
constipation that is even harder to treat.
Cascara Sagrada
Cascara sagrada was a name given to a species of buckthorn plant by the
Spanish Conquistadors that translates as “Sacred Bark.” It was given this name
for its powerful effectiveness as a laxative. Indigenous Native Americans in the
Pacific Northwest and Western Coast of the United States had been using this
herb for hundreds of years prior and introduced it to these Spanish explorers.
The scientific name of the specific species of buckthorn plant that Cascara
Sagrada is derived from is Rhamnus purshiana. The dried bark from the plant
contains compounds that have been used as natural laxatives for hundreds of
years. It contains hydroxyanthracene glycosides that stimulate peristalsis in
the colon and emodin that excites the smooth muscle cells in the large
intestine. Cascara should only be used for short periods (no longer than 7 days
continuously) as it can cause damage to intestinal muscles and nerve centers
involved in bowel elimination. It’s notable to mention that the FDA banned its
use in over-the-counter laxative preparations in 2002.
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References:
1. DiPiro, J. T. (2008). Pharmacotherapy: A pathophysiologic approach. New York: McGraw-Hill
Medical.
2. Diaz, Heitz R., Wang, S., et al. "Normal gut microbiota modulates brain development and
behavior." Proceedings of the National Academey of Sciences of the United States of America
108.7 (2011): 3047-3052.
3. Boudreau, M.D., Mellick, P.W., Olson, G.R., et al. “Clear evidence of carcinogenic activity by a
whole-leaf extract of Aloe barbadensis (aloe vera) in F344/N rats.” Toxicological Sciences: an
official journal of the Society of Toxicology 131.1: 26-39.
4. National Center for Complementary and Alternative Medicine (NCCAM)
http://nccam.nih.gov/.
5. American Gastroenterological Society.
http://www.gastro.org/.
6. U.S. National Library of Medicine.
http://www.nlm.nih.gov/.
7. MedLinePlus.
http://www.nlm.nih.gov/medlineplus/.
8. Medscape.
http://emedicine.medscape.com/.
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http://umm.edu/health/medical/altmed/condition/constipation.
10. “Scientists find key to growth of "bad" bacteria in inflammatory bowel disease.” UC Davis Health
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11. Martone, Robert. “The Neuroscience of the Gut.” Scientific American.
http://www.scientificamerican.com/article.cfm?id=the-neuroscience-of-gut.