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How to relieve constipation without drugs?

How often is it ideal to go to the bathroom to evacuate?

This is one of the questions I receive most frequently. When I was in Medical School, it was said that normal is what is usual for you: if you generally go once a week, then that’s normal for you. If you usually go three times a day, it’s normal for you. Is this correct?

We can assume a more analytical approach, why do we go to the bathroom? Why does our body have the need to eliminate? Evacuating is the main strategy that our body uses to cleanse itself. How often does it have to be cleaned? Every time it has waste, which are generated with all the processes of our organism, including walking and breathing, but especially when eating.

That’s why old medicines indicate that the ideal thing is to go to the bathroom the number of times you eat a day. If you do two or three strong meals a day, ideally you will evacuate two or three times a day. 

Why is it important to make sure that we evacuate regularly?

When you don’t evacuate regularly, you’re reabsorbing the toxins and the debris that your body needed to eliminate.

This toxicity in the body can cause:

  • Permeable intestine: the intestine is perforated and allows toxins and undigested food to pass into your blood, which can affect other organs.
  • Diverticulitis: bags are formed in the inner wall of the intestine, where food and waste accumulates, they can ferment and rot.
  • Growth of pathogenic bacteria, parasites and fungi.
  • Little energy due to low oxygenation in the body.
  • Chronic inflammation, which usually aggravates existing diseases or damages organs. 

Is it convenient to use laxatives?

It’s estimated that between 20% and 30% of the population suffers from constipation. The most common solution is to self-medicate laxatives, known as the second best-selling drug after aspirin.

But this is counterproductive, because they damage the digestive system and, even though they give momentary results, they actually worsen the problem.

What are the causes of constipation?

The reasons can be simple, such as having bad posture, lack of movement, poor diet, not drinking enough water or accustoming the body to contain the need to evacuate. It can occur during menstruation and pregnancy.

It can also be due to chronic stress, some emotional up and down, or a hormonal imbalance, since we know that the digestive system is the emotional home of our body: it’s where 80% of the neurotransmitters and the greatest amount of hormone receptors are located.

Other causes can be chronic digestive infections, growth of bacteria in the medium intestine, lack of enzyme production, abuse of antibiotics, the use of certain drugs and some diseases.

What can we do to relieve constipation?

The number one strategy is always to take care of the cause.

Now, if you want to relieve symptoms at home, you can use these practical strategies:

  1. Make sure you stay very well hydrated. If there’s no water in a hose, it’s very difficult for the sand to come out, and the digestive system works is very similar. Take a liter of water on an empty stomach (preferably warm or hot) and walk during the day.
  2. Enrich that liter of water with a teaspoon of baking soda and half a lemon. It works because bicarbonate stimulates peristalsis by an osmotic pressure that forms in the intestine, and the lemon stimulates digestion because it increases the production of enzymes.
  3. Do some specific yoga postures to stimulate peristalsis.
  4. Move in a way that stimulates the mechanical receptors of your digestive system: walking, jumping, using a trampoline, or a vibrating platform. If you complement it with the liter of water on an empty stomach, it’ll work incredibly.
  5. Take supplements to reeducate your digestive system.

Some habits that might help you:

  • Eat fermented and probiotic foods, in addition to prebiotics, fiber and healthy fats.
  • Avoid using antibiotics whenever possible, as they kill both beneficial and harmful organisms.
  • Reduce stress. When stress is high, our body perceives that there is danger and blocks unnecessary systems, such as the digestive and the reproductive ones, and directs the blood to our extremities so that we can fight the aggression or flee. You can integrate breathing exercises into your daily routine to reduce stress.
  • Maintain a set schedule to go to the bathroom every day.
  • Use a platform that allows you to squat at the moment of evacuation. 

Watch yourself and be sure to adopt strategies to help reeducate your digestive system and eliminate waste that your body no longer needs. It’s key in order to have an optimal body. 

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