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Published on August 1, 2018

How to Relieve Constipation: 17 Natural Home Remedies for Quick Relief

How to Relieve Constipation: 17 Natural Home Remedies for Quick Relief

Did you know that there isn’t an exact number of bowel movements to have in a day? While two BMs per day maybe normal for one person, one BM maybe normal for you.

But if you’re finding yourself going to the bathroom less and less all of a sudden, often backed up for days, that’s when you should listen up and take action.

Constipation can be due to a number of factors, from stress to poor ability to digest food (causing it to sit stagnant in the intestines) to infections and even heavy metal toxicity.

It’s important to get regular stool testing done to understand what may be causing your constipation, but in the meantime, there are many at home remedies you can implement to help support digestion and help move things along.

1. Give yourself an abdominal massage

Giving yourself a gentle abdominal massage can help move things along and relieve any blockages.

With your forefinger and middle finger, massage your abdominal area in a clockwise motion to stimulate muscle contractions and break up matter that may be stuck in the intestines.

You can also do this when you feel a stomachache or bloating; you should feel relief pretty quickly.

It also helps to take a few deep breaths in through your nose and out through your mouth during this process. Implement this routine regularly for the greatest benefits.

2. Consume more high-fiber foods

Do you know if you’re getting enough fiber in your diet? Just like fat, it used to be that fiber was looked down on as something we should minimize, but especially for those suffering from constipation, fiber can be incredibly helpful!

Not only does it act to sweep out stagnant matter, it can also regulate bacteria and detox the colon.

An easy way to address it is to simply add in more fiber. Foods like leafy greens, almonds, pumpkin or sunflower seeds, chia and flax seeds are all high in fiber.

Try adding ground flax or chia seeds to your smoothies or salads and use flaxseed oil as a salad dressing. These are all great and easy ways to up your fiber intake.

As you get started, increase your fiber intake slowly to get your system accustomed to this food group, especially if it’s not a regular part of your diet right now.

If you’re looking for some more high fiber foods, here’re some ideas:

20 Ultimate High Fiber Foods To Add To Your Diet

3. Consume probiotic- and prebiotic-rich foods

Probiotics are the good bacteria that support your body’s ability to absorb nutrients and fight disease by lining and protecting your digestive tract. The benefits of probiotics are many. Humans are actually made up of 10 times more probiotic cells than human cells!

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And prebiotics are like the fertilizer to your probiotics, giving them the food and energy they need to grow and thrive.

We need both in certain amounts in order to have regular bowel movements and keep things moving along in the intestines.

They go hand in hand and can be found in many common foods. Probiotic-rich foods include sauerkraut, kombucha, kefir, kimchi, and other cultured vegetables. Prebiotic-rich foods include jerusalem artichokes, raw asparagus, onions, raw garlic, bananas, and raw jicama.

Take a look at this list of natural probiotics you can try:

Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity

If you can make these foods a part of your regular diet, you’ll not only help normalize bowel movement frequency, you’ll also help ward off bad bacteria and increase nutrient absorption.

4. Make magnesium your friend

Supplementing with magnesium citrate can be a good way to stimulate bowel movements naturally too.

If you don’t find that abdominal massages are working or you don’t do well with fiber, try magnesium citrate. This supplement is what’s called an an osmotic laxative, which means it relaxes your bowels and pulls water into your intestines. Water helps soften and bulk up your stool, which makes it easier to pass.

Since everyone reacts differently to different levels of magnesium, I recommend starting off low and slow. Start with a small dose and if you don’t feel any movement after several hours, try upping it the next day until you find an amount you feel good with.

5. Take digestive enzymes to break up stagnant food

We all require enzymes to break down the food in our digestive tract. If our natural production of enzymes is impaired, it can be helpful to supplement with them short-term to stimulate the body to produce more.

Sometimes this alone can be a big improvement for patients with poor digestion capacity, as it not only improves the breakdown of new food, but helps breakdown stagnant food in the intestines too. Especially if you feel food sitting in your body long after a meal, digestive enzymes just might do the trick.

6. Do a gentle yogic twist

Moving the body can be an incredibly easy way to release the intestines and move food along.

Performing a yogic twist is as simple as laying on the floor, pulling your knees towards your chest, twisting the knees to the right side and turning your head to the left. Sit in that position for as long as feels good and then reverse:

This helps to unblock areas of your digestive tract that may be stagnant, stimulating muscle contractions and loosening up the bowel walls.

While in this position, focus on your breath by taking several deep breaths in through your nose and out through your mouth to further promote relaxation. The more you relax your mind and body, the more your digestive tract will relax and release too.

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7. Use a squatty potty

Another favorite tool of mine to help with constipation is what’s called a “Squatty Potty”. You can either buy one online or at a store, or simply stack some books or yoga blocks under your feet by the toilet.

Either way, what this does is it helps you mimic a natural squat to properly align your colon for release. Sitting on the toilet the way we do in the modern world actually causes kinks and pressure in the colon, blocking waste from releasing.

By lifting your feet up a few inches, it releases these kinks, allowing waste to flow out normally. Watch this video to find out more about it:

So if you find that when you go to the bathroom that nothing comes out but it feels like it’s ready to, you just might have a kink that could be easily released by doing this.

8. Try a yogic squat

Similar to a yogic twist or Squatty Potty is doing a yogic squat. This, too, mimics a natural squat, getting the body ready for elimination.

Follow the instructions on the video below, and feel free to use the support of a chair or sit on a block if needed:

9. Consider what you’re holding onto or not releasing emotionally

The mind-gut connection is real, my friends, so if there are emotions, anger or negative thoughts that you’re holding in, chances are that’s manifesting itself physically by causing constipation.

Is there something you need to communicate to someone that you’ve held in for awhile? Is there a negative situation in life (work, a relationship) that is toxic and causing you anger or frustration that you should move on from? All of these factors, believe it or not, can impact your digestion.

Try writing out on a piece of paper all of the negative thoughts, worries and things you want to release. Then, take a deep, cleansing breath to release them from your mind. Consider even ripping up or burning that piece of paper to solidify the removal of those from your mind and life.

Picking up a daily meditation practice (even if only for 5 minutes), or learning how to breathe deeper, can help you become more in tune with your thoughts and how your body is feeling.

Find one of these activities that resonates with you and commit to it. Over the course of a few days, weeks or months, notice how releasing these thoughts or things improves your digestion.

10. Increase exercise

As mentioned earlier, movement (especially exercise) has a lot to do with how healthy our digestion is.

When you move your body, it helps to stimulate your lymphatic system, the system that helps your body to remove toxins and maintain a healthy circulation. This directly benefits the digestive tract, keeping it moving.

Exercise also helps with increasing oxygen levels, which can help boost the energy in your colon, believe it or not!

Aim to get 30 minutes of light movement in each day, whether it’s a brisk walk around the neighborhood, a vinyasa yoga class, running, or even a HIIT workout at the gym.

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Don’t give yourself any more excuses on not having time to exercise, take a look at this article first:

5 Ways to Find Time for Exercise

11. Stay hydrated

A big contributor to constipation is dehydration. So many people today are dehydrated, and this not only can make your mouth feel dry, but it can cause the colon to dry up too!

Picture trying to slide down a dry water slide. You won’t get too far and it’ll be pretty painful along the way, right? The same happens in the colon.

Water not only helps hydrate the colon and speed up elimination, it’s also a key nutrient for the mucosal lining, which supports the small intestine bacteria for proper digestion and absorption of nutrients.

Be sure to take in about 70oz of water per day (about 8 glasses) to stay fully hydrated. To remind yourself to drink enough water, try one of these free water drinking apps. They make it fun and easy to remember to drink enough water each day.

12. Eat or drink figs or prunes for relief

Both figs and prunes are rich in fiber which, as we discussed earlier, is great for digestion!

Figs and prunes, like most fruits and vegetables, have insoluble fiber, which forms a bulky stool that is able to move more quickly through the digestive tract.

You can either eat them in their dried form (10-15 of them), drink prune or fig juice, or soak them in water overnight and drink the water. It may take upwards of 8 hours for prunes or figs to produce a bowel movement, so be patient, but if they do have an effect overtime, that’s a good sign!

If, for whatever reason, you cannot tolerate the taste of prunes or figs, consider mixing the juices with orange juice to boost the flavor. Orange juice is loaded with vitamin C which is another constipation treatment that I’ll cover later.

13. Befriend aloe vera juice

Aloe is beneficial for more than just soothing a sunburn, it also plays an important role in digestion.

Just as it can calm your skin, it can calm the cells in your digestive tract, especially if they’re irritated or inflamed from a poor diet, medication or other damage.

Damage and inflammation can all contribute to constipation as it restricts the pathway for stool to pass through and reduces muscular contractions or even enzyme secretions.

Drink 1/3 cup (2-4 oz) of pure aloe juice (be sure there is no sugar added as these kinds have minimal nutritional value) daily, ideally before a meal.

Good news is, aloe juice is also great if you happen to suffer from diarrhea or general inflammation in the digestive tract.

14. Load up on vitamin C

You may most closely associate vitamin C with immune health, but it can actually help address constipation because of it’s laxative effect.

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If you’ve had to take high doses of vitamin C for any other reason, you may have noticed this as a “side effect”. High doses can produce a bowel movement, often in under an hour, so if you really need to get things moving, this can be a quick remedy.

It’s important, however, to speak with your healthcare provider about which type of vitamin C and dosage is appropriate for you.

15. Make probiotics supplements your friends

Did you know that the good bacteria inside of us regulate a lot of the digestion process? So, it would make sense that if your beneficial bacteria are damaged, perhaps due to antibiotic use, that motility will be compromised.

Like probiotic-rich foods, which we talked about earlier, supplementing with probiotics in pill form can be another way to consume them. Look for a probiotic that has several billion probiotics and a wide variety of strains.

Not only can probiotics re-regulate your system to alleviate constipation, it can also stimulate normal enzyme and acid production, both of which can help break down food so it’s not sitting stagnant in the system to putrefy.

16. Soothe your system with slippery elm

Slippery elm has been a digestive remedy for thousands of years, used both to treat constipation and diarrhea. Some go so far as to call it “nature’s laxative”.

Essentially, slippery elm helps to stimulate the nerve endings in the digestive tract, which helps to either speed up or slow down motility.

It’s recommended to pour two cups of boiling water over 2 tbsp of powdered slippery elm bark and steep for three to five minutes. Sip on it and you should soon feel relief.

If you don’t right away, give it another shot for the next few days, as your system may need time to acclimate to its effects.

17. Eat more papaya

Papayas are a great source of the natural enzyme papain, which helps the body to break down protein.

Unripe papaya, in particular, contains the most papain and can be helpful for breaking down protein in the intestines that the body may not be able to fully break down, thus preventing the accumulation of waste resulting in constipation.

Even more, papaya is a great source of insoluble fiber, which figs and prunes also have, and can help bulk up the stool and allow it to move easier in the digestive tract.

Smooth sailing: What’s your constipation remedy plan?

Implementing any one of these tips will begin to aid your body in naturally relieving constipation. Implementing a few of them together can be even more beneficial.

For example, increasing how much water you drink and fiber you consume, along with doing regular abdominal massages and releasing of negative thoughts can be a great combo treatment.

For even faster relief, drinking fig or prune juice or taking high doses of magnesium or vitamin C can be beneficial.

I recommend only doing one of these, not in combination, as they can be potent on their own.

With normal bowel movements, you should experience less bloating, cramping, inflammation, feelings of heaviness, toxicity and low energy, and will improve your long-term health.

Featured photo credit: Pexels via pexels.com

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Kristin Thomas

Functional Nutrition Practitioner and Health Coach

How to Relieve Constipation: 17 Natural Home Remedies for Quick Relief 17 Acid Reflux Remedies That Are Natural and Super Effective natural diarrhea remedies 10 Natural Diarrhea Remedies to Make You Feel Better Instantly 13 Home Remedies for Stomach Ache (Simple and Effective)

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Last Updated on February 20, 2019

13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

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3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worse was to happen what would it be?

4. Hold a Hand

As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worse were to happen, what would that be?
  • Could that really happen?
  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

5. Know Whose Hand You Hold Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worse

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed?

  • Think about what age it may have made them feel?
  • Think about how they feel about champagne?
  • What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now.

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

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