If we are going to talk about constipation and understand how to relieve constipation naturally we must, first of all, explain what the intestinal flora is. Well, the intestinal flora is a whole universe invisible to the human eye, millions of bacteria inside us forming a natural ecosystem and in one place, our intestine. Also, we are going to provide some of the constipation causes that lead you to that condition.
There are many types of bacteria that live and act symbiotically. We must understand the important role that bacteria perform for the recycling of biochemical elements, in fact on this planet would not live without them.
Bacteria is not synonymous with infection. Among the 2000 types discovered so far, only about 100 are harmful.
Recent studies have shown that these form an “aura” for each community, family, or individual, a pattern of bacterial composition. This data could seem unreal to you, but inside us, we carry a bacterial fauna that is approx. 9 to 1 (9 bacteria per cell) which are fundamental for our health.
¿Where is the intestinal flora?
It is found throughout the digestive tract, but especially in the colon, and can inhabit billions of beneficial bacteria.
What functions does the flora do?
Absorbs nutrients. Absorption of minerals, water, and vitamins (K and B12) that are released through bacteria.
Synthesize. Vitamin K (essential in the coagulation process) and the B complex, B12, B6, B1.
Maintains equilibrium gas production (methane).
Serve of shield and thus be able to defend the organism of infections by microbes or parasites. Stimulates the immune system. Use fiber of food and create fatty acids.
Most of the intestinal flora is sometimes destroyed by the following causes:
1st Antibiotics: This is the first and most important of all the causes that alter the flora, due to the great sensitivity of the intestine when processing this compound.
2th Bad food: Highly processed foods and low consumption of fresh products of vegetable origin. If possible, ecological. In addition, there are foods that irritate and inflame. For example sugars, fats, coffee, alcohol, tobacco. The lack of both soluble and insoluble fiber is essential since it generates a greater quantity of beneficial bacteria.
3rd Mastication: More time is used to digest very large pieces of food.
4th Stress: Stress causes a certain type of protein that is found in the mucosa to be reduced and that protects the intestine of pathogens.
5th Environmental pollution: It does not help the immune system. The intestinal flora is very sensitive to toxic agents.
6th Bad habits: Acidity in the intestine produced by chemical substances (drugs).
7th Parasites viruses and microbes.
Now let’s talk about how these factors can develop itself into constipation issues and how they are specifically reflected plus how to relieve constipation in an effective natural way.
The most common characteristics of constipation are:
- Bloated feeling in the abdominal area
- pain & discomfort
- lack of energy,
- white tongue,
- weak nails
By solving constipation problems these symptoms will disappear. It is vital that our organism eliminates the accumulated residues, toxins and wastes, since if they are not eliminated, they obstruct the intestinal tract, putting in serious difficulties the proper functioning of other organs such as kidneys or liver. Causing infections or unwanted consequences for our health.
Weakened intestinal flora can also lead to:
- Slow digestions.
- Swollen belly.
- Continuous gases.
Factors that can increase the risk of chronic constipation include:
- Being an older adult.
- Women are mostly affected.
- Be dehydrated
- Have a low fiber diet
- Do little or no physical activity.
- Taking certain medications, including sedatives, narcotics, antidepressants, or medications to control blood pressure.
- Having neurological problems: autonomic neuropathy, multiple sclerosis, Parkinson’s disease …
- Hormonal problems: diabetes, menopause, hypothyroidism …
How to relieve constipation naturally and protect our flora
Let’s start with the topic of food.
Prebiotics. They are those foods that promote life. Therefore the opposite of prebiotic is antibiotic, (means destruction). The growth of a very healthy type of bacteria, such as bifidobacteria and lactobacilli, depends on these foods.
To name a few: artichokes, garlic, radishes, watercress, onion, among others.
Fiber is highly recommended, both soluble (which dissolves in water and forms a kind of gel) and insoluble (which does not dissolve in water but absorbs it). Within the soluble is oat bran, barley, walnuts, lentils … And the insoluble is contained in wheat bran, whole grains, and some vegetables.
Probiotics. They are the bacteria themselves, which we ingest with the food itself. These organisms remain active in the interior, even inside the excrement, adhering to the mucosa. Foods rich in probiotics are yogurt, kefir, miso, soy, and brewer’s yeast flakes, among others.
We have some foods that act as a prebiotic and a probiotic (Symbiotics) such as legumes, cereals such as barley, flax, oats, and finally mushrooms and fungi.
Possible Physical Complications
Our instinct is an organ that quickly sounds the alarm when something goes wrong. It should not be given little importance simply because it seems to be a problem for a large part of the western population. It is precisely there in the intestine where the imbalances begin that later give rise to greater problems.
Once the balance is broken, the non-beneficial bacteria spread against those that do collaborate in our digestion, initiating uncomfortable constipation.
This generates more food remains with excess fermentation, giving rise to gases and other very harmful substances.
There is then too much fermentation of food debris, which in turn produces gases and nitrosamines, which have been shown to be carcinogenic.
In summary, these are the damages or complications that can occur:
- Inflammation of the veins of the anus (hemorrhoids). Straining to evacuate the intestines can cause inflammation of the veins in and around the anus.
- Anal fissure. Large or hard stools can cause small breaks in the anus.
- Fecal retention. Chronic constipation can cause an accumulation of hard stools that get stuck in the intestines, loaded with toxicity, and re-absorbed by the body, which produces a multitude of ailments.
Since we have seen the part of the diet and the complications of not regenerating the intestinal flora. Now, let’s look at another important aspect such as the physical and routine aspects that a person should practice to reduce and eliminate the problem of constipation.
Practical tips to relieve constipation
- Increase our physical activity.
- Drinking water.
- Always try to eat at the same time and always do it slowly and chewing food well.
- When you feel the urge to defecate, don’t overlook it.
Placing ourselves in a suitable posture at the time of defecation, formerly squatting, we can remedy it by helping ourselves with a small stool on which we will rest our feet. All these solutions can possibly remedy constipation and do not require a great effort, yes, we must include them into our life habits with constant regularity.
Nutraceutis and its natural program for constipation.
With the knowledge of “constipation causes and symptoms” including how to relieve constipation naturally, we can carry out certain concrete actions in diets and eating routines.
I am going to give you certain feeding guidelines and basic instructions on how to take the products in the following program: constipation program.
By Vicente Martinez
Important note: the above recommendations are not intended to replace standard medical treatment. This is a program with the sole intention of being an alternative and supplement to any physical condition to accelerate its improvement. Nor does this program attempt to diagnose, treat, or cure any disease.