Exercise and Diet for Constipation

Constipation

Constipation is defined as undigested matter being in the intestinal tract as a result of the digestion being blocked. Over-eating, anxiety, a diet in high-saturated animal fats and highly refined foods, especially carbohydrates, or a combination of these factors, may cause this. We often have the idea of constipation as being so demeaning to our self-esteem. This is brought about by our childhood memories of sitting endlessly on a potty or having our noses held while spoonfuls of syrup of figs were poured down our throats. Now, as adults, we want our illness to be taken seriously, and treated seriously.

Action Points
• Constipation is caused by the pancreas not getting a message from the duodenum to produce sufficient enzymes to break down either starch or protein. We are at fault for not setting the digestive process in motion. Although I will be advising you to take a digestive enzyme, chewing well is still essential.
• Avoid any foods that tend to be 'binding', such as eggs (especially hard-boiled), cheese, refined grains or cereals and potatoes. None of these foods is included in the recipes I have put together for you.
• Vegetables good for constipation sufferer include carrots (raw or slightly cooked), celery and bitter salad stuffs (such as rocket, chicory and watercress). The cruciferous vegetables such as broccoli, cabbage (cooked, perhaps with fennel, Spring greens (cooked) and spinach may be tried. Another good vegetable is slightly cooked whole green beans (runner or French). They can be chopped into salads or served on their own with olive oil and cider vinegar.
• Red meat can be consumed as included in recipes, but please do not eat too much of it. Do remember, it is acid forming and your body has to work hard to digest it.
• Water intake is vital if people want to become unconstipated. The large intestine requires roughly, one and a half litres a day to assist the process of peristalsis and prevent stools being hard and uncomfortable. However, constipated people should drink twice that amount. Drinking sufficient amounts of water also ensures that any impurities are flushed from the system.
• The metabolic rate has to be kept up. Mid-morning and mid-afternoon are particular danger spots in the day, to ensure that you do not run on nervous energy and block off the digestion further. This is a real danger with constipated people, who tend to be low blood sugar and thus rather tense, anxious types. Their energy tends to be focused on survival, hence, restricting time to relax, even when they get the chance. Digestion slows down when the metabolic rate reduces. It is vital for low blood sugar constipation sufferer to take warm drinks throughout the day to help the gut remain relaxed and responsive. Cold drinks tend to make the digestive system tense and stop it functioning well. If you are aware of such tension, placing a hot water bottle on your stomach or at your back can ease it. This is the reason for feeding the body mid-morning and mid-afternoon.
• Digestion has to be assisted in various ways in the beginning to get the right acidity in the gut; essentially, it is this imbalance in acidity that is responsible for constipation. Enzymes should be taken at lunch and dinner to ensure that the food is digested, especially proteins. Proceed slowly with this and be prepared to monitor yourself. I start patients off with Udo's Digestive Enzyme, supplemented by Udo's Super-5, then after 1-2 months, substitute Gut Reaction Probion for the Super-5.
• Please get into the habit of chewing herbs before you begin your meal. These help to get your system ready to receive the food you are about to give it and should increase your own expectation of what you are about to receive. Fresh rosemary leaves, thyme, tarragon or fennel seed, should do the trick.

Exercise could be a natural remedy for your constipation, as it helps increase the contractions of intestinal muscles. Start with some gentle cardio training, ask a fitness expert if you are unsure of what exercise to do.

Diet for Constipation

Remember to drink at least 1.8 litres (about 8 glasses) of water - in addition to other fluids daily.

On Waking

1. Drink two glasses of water (taken from your daily 8 glasses) with a squeeze of natural lemon juice.
2. Lemon and Olive oil drink; this is preferable to option A, because the Olive oil triggers the gall bladder, waking up the digestive system.

Breakfast

1. One green apple, grated, with oatbran porridge topped with a couple of tablespoons of Yoghurt.
2. Kiwi fruit and papaya salad.
3. Although not ideal, if you feel that you need a more substantial breakfast, try organic sausages with tomatoes and mushrooms; grill all the ingredients; if tomatoes usually give you indigestion, exclude them. Remember to eat some raw grated or stewed apple before your cooked breakfast or take a fibre drink after it.

After breakfast

A fibre drink (if not taken already): fruit juice; alternatively, you could incorporate the fibre with your breakfast by mixing some soaked linseed with any of the fruit components.

Lunch

Avocado or Smoked Salmon with pear

Serves 2

This recipe is very versatile and serves very nicely as a lunch or light supper dish, or even as a starter.

• 1 large ripe avocado or 150g(6 oz) smoked salmon
• 1 ripe pear, washed and sliced
• Rocket
• Fresh herbs, rosemary, fennel seeds and fresh, grated ginger go particularly well with this combination

If using the avocado, peel it and place the two halves on separate plates. Alternatively, arrange the smoked salmon on the plates. Slice the pear and put it with the rocket in a separate bowl. Hand out the sauce and the fresh herbs separately.

Sprinkle Udo's Digestive enzyme on your food. Start by mixing no more than a third of the contents of the capsule with food. Gradually increase the amount until you are able to take the contents of a whole capsule without provoking a reaction. It may take you a month or longer to reach this point, so be patient. If you take too much you may irritate the gut lining. After you have eaten, dissolve one-quarter of Udo's Super-5 in your mouth. Gradually increase the amount to one tablet after each main meal.

Supper

Grilled Fish with lemon Grass

Serves 2

• 2 pieces of white, firm fish, each weighing about 125 g (5 oz)
• Marinade
• 1 tbsp olive oil
• 1 clove garlic, crushed
• ½ stalk lemon grass, trimmed and finely chopped
• ½ tsp sesame oil
• 1 tbsp Braggs Aminos
• Juice of 1 lemon
• ½ tsp curry powder
• ½ tsp five-spice powder
• ½ tsp honey
• Garnish
• Fresh coriander

Mix the ingredients for the marinade. Place the fish in it, ensuring that every piece is well coated. Leave for 1 hour; turn the pieces at least once during this period.

Remove the fish. Grill each side for 3-4 minutes or until just cooked. Remove to warm plates and baste each piece of fish with remaining marinade. Sprinkle with coriander leaves and serve with French beans and braised celery.

In my practice, when dealing with constipation, I use my Berber Argan Oil to help the lining of the gut to heal. I also use acidophilus - but I always stress that you should always start slowly.

Generally, I find constipated people are stressed (even if they do not recognise this at first) and tend to be low blood sugar types; this is why I always get them to take Berber Argan Oil mixed in a drink (such as apple juice) with some fibre (such as missing link) or the oil mixed with missing link in a little apple sauce or mashed with avocado. This should be taken mid-morning and mid-afternoon. At night, before bed, I suggest, a few floppy (stewed) prunes. All this helps with constipation and helps to keep the blood sugar even.

For a booklet, which will give you details on another product I use to cleanse the Gut, Please send an A5 SAE to: Legado Ltd 2, Napier Road London W14 8LQ

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