In last week’s article entitled The Scoop on Poop, part one, we talked about constipation and the fact that we may have more control than we think over our bowel movements. Now we will discuss other factors and remedies.

Disregarding the urge to defecate is one cause of constipation. We all get so busy and if the timing is not opportune, we ignore the urge. After a while that urge diminishes. We actually train ourselves to be constipated. Other similar issues are when we are uncomfortable going in public facilities during travel, being in the military, etc. Using bathroom time for emotional and physical privacy can upset normal bowel function.

Chronic straining can cause prolapse of the perineal floor, stretching of the nerve controlling the anal sphincter and other muscular incompetencies involved in the action. Sometimes the pelvic floor muscles are too taut and don’t relax properly. Biofeedback can help that mechanism.

The contents of the bowels are important. There needs to be proper balance and volume of fiber, water and healthy bacterial flora. “Enough” water is defined as half the body weight in ounces per day — if you weigh 120 pounds, you need 60 ounces of water per day.

In cultures where the diet is high in fiber, the presence of digestive conditions such as hemorrhoids, constipation or diarrhea, gall stones, appendicitis, etc. are practically unheard of. Fiber provides the proper bulk, helps keep water and fats in the stools, making them easier to pass, assists in the proliferation of “friendly” bacteria and allows for the proper production of healthy gases in the stool. There are two kinds of fiber: Soluble fiber, found mostly in prunes, flax or chia seeds, oats, apples, carrots and psyllium, lubricates the waste material for easy passage. Insoluble fiber, found mostly in unrefined grains (such as whole wheat), unprocessed vegetables, fruits and seeds (pumpkin, sunflower, sesame), works like a broom, increase stool weight and speed to evacuate.

Only half of the dry weight of stools is unused food waste. The rest is dead bacteria, viruses, cells, and waste products from normal metabolic activities in the body. They can be toxic, and therefore the body wants to get it out. If it sits in the intestines too long, much of it gets reabsorbed back into the body with the water — referred to as “auto-intoxication.” Moving stools daily, best if 2-3 times daily, is not just a good habit — it’s essential!

Probiotics used to be a normal part of the diet. Before refrigerators and freezers, much of the food consumed was lacto-fermented. Sauerkraut, yogurt, kefir, cheese, lacto-fermented pickles, beer and wine are some examples. They provide a healthy medium for the beneficial bacteria to proliferate in the gut, and reduce the pathogenic bacteria.

Insufficient enzymes due to digestive issues contribute greatly to constipation. Until that gets straightened out, constipation issues, even with the best foods will remain a challenge. Acupuncture is a very effective way to restore healthy digestion – from the mouth all the way out!

•••

Holly Carling is a Doctor of Oriental Medicine, Licensed Acupuncturist, Doctor of Naturopathy, Clinical Nutritionist and Master Herbologist with nearly four decades of experience. She is currently accepting new patients and offers natural health care services and whole food nutritional supplements in her Coeur d’Alene clinic. Visit www.vitalhealthcda.com to learn more about her, view a list of upcoming health classes and read other informative articles. Carling can be reached at (208) 765-1994 and would be happy to answer any questions regarding this topic.