Tag Archives: constipation

Managing Digestion And Constipation As We Get Older

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As we get older, our gastrointestinal tract becomes less efficient and more susceptible to slowing down and getting damaged. Symptoms such as indigestion, constipation and reflux become more common and profound depending on various lifestyle and dietary factors. However there are various natural and effective ways to help keep digestion on track whether we are getting older or just looking to manage digestive symptoms.

Here are some tips for digestion that we can all benefit from:

  1. Chew mindfully

In order to help the digestive process, it is suggested to chew enough to get the food mushy. For every bite you take, I usually suggest at least 12 chews per bite. Enjoy the colours and the textures for the food to stimulate gastric juices and improve digestion.

  1. Rest and digest

While you are relaxed, your digestive system is able to work much better then when you are stressed out or very physically active.  It is important that you take your time while eating to allow your digestive system to work efficiently.

  1. Everything in moderation

It is okay to indulge with food once in awhile, but ensure that it is within moderation.

  1. Eat less saturated fat

The need for bile is increased to help break down those fats when eating foods high in saturated fat.  Eating too many of these types of meals are taxing on the gallbladder, leaving you feeling full and bloated after a meal. Try to combine your foods better for optimal digestion and absorption.

  1. Take a multi strain probiotic

Supplementing your nutrient intake with probiotics may help to alleviate and prevent various conditions of the gastrointestinal system related to dysbiosis or an unhealthy gut flora such as candidiasis.Talk to your naturopathic doctor before starting any supplements.

  1. Drink plenty of water

It is very important to stay hydrated throughout the day and the recommended daily intake is at least 1500ml each day. This varies based on your weight. Usually half your body weight in ounces is suggested, so if you are about a 150 lbs, the recommended intake if 75 ounces per day.

  1. Eat fibre every day

Be sure to include fibre-rich foods such as bran, fruits and vegetables to help promote and maintain complete elimination. However, if you having difficulties with chewing due to missing teeth, powdered fibre alternatives are available. It is important to talk to your health care provider or naturopath, as fibre can sometimes cause bloating.

Common Digestion Difficulties

  1. Dysphagia is when you have difficulty swallowing. It is similar to the sensation of food getting stuck in your throat. While this is happening, you may experience regurgitation of food, heartburn and drooling. There are various causes for dysphagia – if you do experience dysphagia, having smaller bites of food may help, along with some liquid to help the food ease down through the throat.
  2. Gastroesophageal Reflux Disease (GERD) – show symptoms that include nausea, bloating, gnawing, burning, aching or sore stomach pain.You also may feel hungry. You may experience a burning pain in your throat or esophageal area, or a sore throat.
  3. Peptic Ulcer Disease (PUD) – show symptoms of nausea, bloating, gnawing, burning, aching or sore stomach pain. You may also feel hungry, bloated and experience stomach soreness. PUD is a serious issue and required medical attention. If you notice any tarry stools or see dried blood in your stools, notify your health care provider as soon as possible.
  4. Right-sided abdominal pain – Cholelithiasis(gallstones) is the usual cause for right sided abdominal pain, and can be asymptomatic in 80% of cases.  As there are some sufferers that experience biliary colic with sharp, radiating pain, nausea and vomiting.  Up to 25% of seniors have this condition.
  5. Gurgling, gas, diarrhea with ingestion of dairy products. When you lack the enzyme needed to break down lactose, a sugar found in milk, within 2 hours of ingesting any dairy products, you may experience bloating, cramps, diarrhea, gas, nausea and gurgling. Talk to your naturopathic doctor about getting tested for lactose intolerance.
  6. Constipationoccurs in 24-40% of seniors. Bowel movements may be very painful, infrequent, or hard and dry. There are various physical causes for constipation. Diet and lack of water and fibre intake are a common cause for constipation in adults and children.
  7. Lower abdominal pain can be caused a condition called diverticulosis and can be asymptomatic, but some may experience constipation, diarrhoea, bloating, cramping or lower abdominal pain. Diverticulosis is when pockets called diverticula form in the walls of your digestive tract. The inner layer of your intestine pushes through weak spots in the outer lining. This pressure makes them bulge out, making little pouches. Most often it happens in your colon, the lower part of your large intestine.
  8. Lower Abdominal pain with Fever – People that experience diverticulitisor inflammation of the diverticula pouches. People may experience abdominal pain, gas, cramping, bleeding in stools, fever, chills, nausea and vomiting. A bland diet with puréed foods can help improve the symptoms, but talk to your health care provider about what approach would be most beneficial for condition.
  9. Uncontrolled bowel movements or Bowel Incontinence – Bowel incontinence happens to seniors in the range of 4-27%.  Damage or weakness in muscles in the rectal region can weaken with age leading to urgency and incontinence, or passive bowel incontinence – no urge or sensation felt before a bowel movement.

Many of the digestion difficulties listed are preventable and can be resolved quite effectively with naturopathic help. If you are experiencing some of the symptoms listed above and are looking for more holistic or alternative approaches to address these issues, please call us at 416 913 4325 to schedule a naturopathic consultation.

A Naturopathic Perspective On Body Cleansing And Detoxification

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Body detoxification and or cleansing are important part of maintaining health, slowing the aging process and preventing diseases, by allowing the body to rid itself of a build up of toxins. Our bodies are exposed to various toxins regularly – in our foods, in the air we breathe, in our environments among other areas, while the body has a tremendous capacity to put up with junk, it does eventually break down and that is when the body starts to suffer from various symptoms of feeling sluggish, lack of energy, digestive issues such as bloating and constipation among other symptoms.

The body has four major organs for detoxification – these include skin – the largest detoxification organ, lungs, liver and kidneys. It is very important to pick the right type of detox program for efficient cleansing, as well, it is important that the detoxification organs are functioning well before doing any cleanses. The toxins will produce many metabolites when broken down, that need to be eliminated from the body and if the organs of detoxification are not working efficiently, this may cause an unwanted accumulation of toxin metabolites, which can be quite harmful for the body.

When doing a cleanse or a detoxification program, your schedule should ideally be free of commitments and excessive physical activity, allowing the body adequate time and resources of detoxify more efficiently. Health food stores carry all kinds of cleanses hence its quite confusing when it comes to picking the right kind of cleanse. The cleanses/ detox should be specific for your symptoms and your body, not the other way around. There are many options – candida cleanses, liver and gall bladder cleanses or flushes, colon cleanses, kidney cleanses, so which one should you pick? Talk to your naturopathic physician before starting any cleanse/ detoxification program, as they have in depth knowledge about different cleanses and what would be most suitable for your body without harming it. Think you need to do a detox? Please fill out the following detox questionnaire to see if you do need to do a cleanse or a body detox.

In terms of cleanses, it could be a fast or a specific program that you follow for a few days. It could also be in the form of an enema or colonic irrigation. Most fasts will allow you to eat while cleansing, but of course most cleanses come with restrictions in terms of what types of foods you can eat – most cleanses will allow fruits or vegetable intake, along with other easily digestible foods that would help with the detoxification process of the body as opposed to clogging it up more.

For more information on cleansing and detoxification, please click here.

IF YOU ARE TAKING PRESCRITION MEDICATION, PLEASE TALK TO YOUR NATUROPATHIC DOCTOR BEFORE ATTEMPTING ANY CLEANSES.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Treating Diverticulitis Naturally

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Diverticulitis is a condition where the diverticula are perforated and become infected and inflamed. Diverticula are little sac like pouches (grape or pea sized) that can protrude in the intestinal wall. Constipation sufferers generally suffer from these. Poor eating habits, smoking, stress, family history of diverticulitis, obesity, gall bladder disease increase the risk of this disease.  Having a diet that is low in fiber will generally contribute the formation of diverticulosis. Majority of the times, the patient is generally unaware of this condition, and are generally discovered during a colonoscopy. However, if they are infected or inflamed, the patient may experience cramping, indigestion, bloating or pain and tenderness in the lower left side of the abdomen depending on where they are located. Diverticulitis can be either acute or chronic.

The best way to keep them at bay or treat them is the natural way, as they are formed due to lifestyle and dietary factors. Some of the natural ways to treat or prevent these include:

1. Having a diet that is rich in fiber and lots of water. The daily required dosage for fiber is 25 – 30 grams per day. Most fruits and vegetables contains some amount of fiber so having a diet full of these will help you get the daily required dose of fiber. Remember that old saying – “an apple a day keeps the doctor away” – there is truth to that saying. Oat bran, ground flax and psyllium powder (not husks) are a good source of fiber as well, however, these can sometimes be gas forming. Drink at least 8 – 10 glasses of water a day to soften stools.

2. Having a diet full of leafy green vegetables and dark colored fruits would be ideal.

3. Having a low carb diet with good sources of protein and decreasing animal protein / meat from the diet or eliminating it entirely may be helpful in the long run to keep the colon healthy, as having polyps of any kind increases the risk of colon cancer, especially if your diet contains deli meat which is high in nitrates.

4. Nuts and seeds can also be problematic as they can be hard to digest, and quite often get stuck in the diverticuli, leading to pain, inflammation and eventually inflammation, so make sure if you have any they are ground up completely.

5. Not straining to get the bowel movement out as the forceful pressure applied can weaken the intestinal wall, leaving it susceptible to weakness, which in turn will increase risk or polyp formation and inflammation.

If you need more information, please call us at 416 913 4325 or visit our Naturopathic Clinic.

By:  Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Preventing / Healing Anal Fissures And Tears Naturally

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Anal fissures and tears are frequent in individuals that suffer from constipation or have very hard pellet like stools or stools with harder edges which are forced through on straining. Usually what happens is the delicate mucosal layer inside the anal region tears up, which then streaks the stools with fresh blood, and quite often there is fresh blood in the toilet bowl. There is deep boring pain that follows for a few hours or days quite often, and often the fear of going to the bathroom for a bowel movement that follows and of course more blood with more stool. People then usually try all sorts of products that will help to heal the tear or the fissure, never thinking anymore about it until the next time this reoccurs.

Here a few natural / naturopathic things you can do to prevent, heal and protect yourself from going through this again.

1. IMPROVE YOUR DIET

THIS IS KEY! You may be eating healthy, which is great, but here are a few simple things that will help even more.

Fiber is key to adding bulk to stool especially if you tend to have dry pellet like stool. You can add a couple of tablespoons of bran every morning to your breakfast or have an extra piece of fruit or more leafy vegetables as a snack. Usually one should consume about 20 – 25 grams of fiber daily. Most of us get no where near close to that number, so here is a simple suggestion, read the ingredients and the nutrition label when you buy any products and try to purchase foods that have higher fiber amounts per serving. This will improve the bulk of the stool without you having to making much of an effort.

Water as well is key for well formed soft stools. Dry pellet like stools will often be harder to eliminate causing you to strain, which can then lead to tears. If you are constipated on a regular basis – and you tried to improve your fiber and water intake to improve the quality of your stools naturally, the issue could be related to other health issues. For more information on these issues, please check our Natural Treatments for Constipation.

2. DO NOT STRAIN

I know this is hard to do when you have to go but the stool does not pass with ease, STRAINING IS THE NUMBER CAUSE AS TO WHY YOU HAVE TEARS AND STRAINS.

So instead of straining, here a few simple suggestions that will help:

1. Moisten a towel with warm water and wipe the anal area with it lightly, this may stimulate movement of the stool and relax the muscles of the anal sphincter.

2. Do not go for bowel movement when you are in a rush. When you are stressed for time, you will rush every movement and the tendency to strain will be higher.

3. Massage / Rub the lower spine above the tail bone. This action will definitely help relax your bowels. A dab of Vaseline around the anal region might protect the area from tears that would form otherwise if you tried to push the stool out.

4. Have a warm glass of water with a teaspoon of fresh lemon juice and a tablespoon of olive oil before breakfast. This will help move the bowels as well.

5. Try to give your self some extra time in the washroom when you are going in for a bowel movement. Just sitting on the toilet and going through steps 1 and 3 will help.

Still having trouble?  Come visit us at Nature’s Intentions Naturopathic Clinic.

From: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic

Constipation And Natural Supplements

Healthy Me,

For the majority of the people who have come into the clinic for help with constipation, I find almost all tried various forms of fiber and laxatives ranging from psyllium to senakot, which work great for a short amount of time, and then, you are back top square 1 – constipated!!!

So what is going on with the body?

Quite often people are unaware that going once to three times a day for a bowel movement is normal!

Some simple tricks to get your bowels moving:

1. DRINK ENOUGH WATER – I can’t stress point enough! How do you expect to have a good, normal bowel movement if you don’t drink enough water!!! Normal stools are soft, medium brown / light brown in color, well formed, with no undigested food except for the occasional corn bit, no mucus and no blood should be present in the stool

2. Make sure you are getting enough fiber – fresh fruits and vegetables and grains are a great source. These help to bulk up the stool and also reduce your cholesterol! Oatmeal with 1 heaping tablespoon of flax is a great way to get the fiber and feel energized in the morning!

3. Physical activity is a great way to get those bowels moving – so why not just go for a run or a brisk walk around the park. Need more suggestions? please call our Toronto naturopath to schedule a visit and find out what might be the natural solution for you to treat constipation naturally.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Allergies And Weight Gain – Is There A Connection?

Healthy Me, ,

I have found that in several of my patients who tend to have a lot of food intolerances seem to be the ones who tend to gain weight just by smelling the food, so is there a connection?

Here is my hypotheses – if you eat foods you are not tolerating, then you body is going to respond by producing inflammation in the body and can be seen on the body as puffiness or swelling of certain parts – e.g. ankles, the other way the body might react is by not eliminating properly, hence there is a decreased frequency of bowel movements to less than 1 a day leading to constipation and a back up and compacting of stools on the sides of the intestines, which can contribute to unnecessary weight “gain”, so if you are one of those individuals who tend to gain weight just by “smelling the foods”, take a closer look at what you are eating and how it may be affecting you.

By: Sushma Shah, Naturopathic Doctor, at Nature’s Intentions Naturopathic Clinic.