Cutting right to the chase (and not the cheese), it’s really important that our bowels move 1-3 times per day.  We eliminate toxins, metabolic waste products, microorganisms, hormones, cholesterol and heavy metals through our stool.  If you’re not moving your bowels regularly (every day) then toxins will build up in your body and make you sick (ranging from headaches, to skin diseases, to colon or rectal cancer).  It’s serious so I’ll say it again.  It’s really important that our bowels move 1-3 times per day.  It is the best way to naturally detoxify on a daily basis.

Use of over the counter and even herbal laxatives can cause dependence so it is best to avoid these.  I will discuss some easy, natural cures for constipation that not only relieve rectal rut but will also help to optimize our digestion so we get more food (nutrients) out of our food.

Natural Cures for constipation:

1.  Lemon water: Upon rising, drink a glass of room temperature water after adding one quarter to one half of a freshly squeezed lemon.  This acts to prime your digestive system so it is ready for the day’s food.

2.  Apple cider vinegar: Fifteen minutes before every meal, take 1 teaspoon of raw, unfiltered apple cider vinegar.  This sour mouthful will stimulate the enzymes in your gut to start them working.

3.  Castor oil massage: Purchase Castor oil from your local health food store or pharmacy.  Try to find an organic one as it will be absorbed into your skin.  Pour about a tablespoon onto your belly and do an abdominal massage.  Using a small, circular motion, with the pad of 1-2 fingers, start on the lower, right side of your belly and then move up towards your ribcage and across to the top left side then down to the lower left and then across again to the right.  This is the direction food travels in your colon, so in this way you will help the food to move through.  Do a couple of cycles rather lightly and then increase the depth of the massage to your comfort level for a few more cycles.  Finish with one or two lighter cycles (see image below).

4.  Water: Often people get constipated because they are dehydrated.  Part of the function of your large intestine is to absorb water out of the food as it is being broken down and passed through your colon.  If you are well hydrated then your colon knows to absorb less water.  Conversely, if you are dehydrated your colon sucks up as much water as possible out of your stool which dries it out, compacts it and makes it harder to pass.  Drink half your weight (measured in pounds) in ounces of water per day.  If you weigh 150 pounds drink 75 ounces of water a day.  And nope, coffee or juice do not count.  Drink pure water, filtered or spring water; ideally out of glass and not Bis Phenol-A-laden plastics.

5.  Deep breathing: Not only is it relaxing, mood-modifying, detoxifying and stress-reducing you will find deep, abdominal breathing helps your nervous system and digestive system function better.  In combination with the rest of the items on this list of natural cures for constipation this will help your digestive system function optimally.

6.  Exercise: Even just brisk walking for 30 minutes a day can be enough to help with constipation.  Without trying to sound like a nagging doctor, you really need to incorporate exercise into your daily routine.

7.  Fiber: I’m not talking about creepy, viscous powders or cereals.  I’m talking vegetables which should be the focus of everyone’s diet.  Vegetables are packed full of nutrients and different types of fibers that help optimize the consistency of your stool.  Eat a rainbow of vegetables every day and aim for 5-10 servings a day.

8.  Acupuncture: Acupuncture can be really effective to improve constipation.  Talk to your local, licensed health care professional to find out how it can help you specifically.

9.  Colonics hydrotherapy: Another helpful tool to move your stool is getting a series of colonics treatments.  Click here to find out more about colonics hydrotherapy.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

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It’s summer time and this means more time outside with an increased likelihood of minor first aid issues such as bug bites and sunburns.  Let’s talk about some natural first aid remedies that you can use to take care of most of summer’s little woe’s.

Sun burns: Normally, on freshly cooked pink lobster you would drizzle butter and garlic; when we become as red as these crustaceans it could be quite serious.  It doesn’t take long to burn so it is important to be proactive with adequate sunscreen.  If you do find yourself with pink/red, hot, dry skin then break off a leaf of an Aloe vera plant and spread the soothing gel on your skin. If you don’t have an Aloe vera plant, you can find some Aloe at your neighbourhood pharmacy, just try to find one as pure as possible. At your local health food store you can probably find homeopathic Cantharis 30C which is great for burns that feel stingy or are swollen.  Remember to drink lots of water to rehydrate yourself.  Vitamin E oil can also be applied topically and zinc can be taken internally.  If your sunburn blisters or you feel nauseous or you have a fever or chills, you should probably seek medical attention.

Heat Exhaustion: This is another concern on hot summer days, especially when you’re really active and you have lost water.  You might be dehydrated if you’re suffering from headaches, dizziness or blurred vision.   Again, drink lots of water and it may be important to replace electrolytes.  Try 1 tsp of sea salt in 1 L of water.  Anything beyond mild dehydration is considered serious and should be treated medically. Shock might occur and its tell tale signs are cold, clammy skin, shallow breathing, rapid pulse, cramps, dilated pupils, unconsciousness and vomiting.  Move out of the heat and elevate the feet above the head to encourage blood flow to the heart and brain.  The most severe form of heat exhaustion is called heat stroke when the body can no longer regulate it’s temperature via sweating and then it heats up very quickly. You can support your body with homeopathic Bryonia alba (you have a severe headache, nausea and a huge thirst) or Belladonna (throbbing headache, red face with dilated pupils) until medical attention arrives.

Bugs bites: Mosquito, spider and black fly bites usually respond well to natural first aid treatments.  The area is red and itchy and there may be a risk for infection.  Adequate vitamin C, zinc and protein are important for proper healing.  Bug bites may cause allergic reactions and medical attention may be necessary. Try to prevent getting bitten by wearing protective clothing.  Tea tree and citronella oils might dissuade bugs from landing and biting.  You can apply it directly to your skin or for large areas dilute in a carrier oil such as almond, olive or Castor oil.  If you do get bitten try topically applying tinctures of Witch Hazel or St. John’s Wort.  Homeopathic Apis 30C can be taken if the bite stings, swells and is hot.  Ice or baking soda in water might help reduce the pain.

Poison Ivy/Oak: Contact with these plants can cause varying degrees of allergic reaction but symptoms usually appear as a red, itchy rash with fluid-filled blisters.  These will appear a few hours to a few days after exposure and will last up to 4 weeks.  Again, note that some allergic reactions might be severe and require medical attention.  Obviously, the best way to treat this uncomfortable reaction is to prevent it. Learn to identify these plants (key: leaves of three).  Wear long clothes to decrease skin exposure when you are walking in the woods.  If you do brush up against one of these plants then avoid touching your clothing and be sure to wash everything separately (you don’t want to transfer the poison to your bedsheets or anything else for that matter!).  First line, natural first aid treatment involves washing the exposed area with soap and water as soon as possible as it takes about 10 minutes for the resin to soak in and cause a reaction.  Apply a cold compress and you can include 1 tbsp of sea salt to reduce itching.  Homeopathic Rhus toxicodendron 30C can be used, especially if the person is chilly and restless.

I would like to gratefully acknowledge the inspiration for this article: Barnes, K. Naturopathic First Aid: a guide to treating minor first aid conditions with natural medicines. CCNM Press; Toronto: 2004.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

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