CONSTIPATION + KEEPING THINGS FLOWING
Michelle here!
As you guys know (who have been following along for a bit!), digestion is the core pillar of my nutrition practice and a true second language to me. Every single nutrition client that comes my way is dealing with at least one of the below -
chronic bloating
irregular bowel movements
constipation/diarrhea
reflux/heartburn
abdominal cramps
indigestion
overall “heaviness” in their digestion
excess stomach weight/inflammation
Constipation & lack of bowel movements is one of THE most common symptom/condition I hear about (which also goes hand in hand with bloating - makes sense right?). If you’ve ever been in the constipation boat, you KNOW how freaking uncomfortable it is because it genuinely feels like you have bricks sitting in your stomach. NOTHING in the body is flowing properly when we have a massive block in your digestive track - you’ll feel moody, irritated, brain foggy, angry, uncomfortable, frustrated, heavy, tired, stagnant, and flat out not cute. Have you ever seen a garden hose that gets a kink in it? The water immediately stops flowing through until we release the kink and get it back into balance. Same thing with our bodies!
To be honest, there are many reasons as to why someone can run constipated. Some people experience it chronically for years and others experience it more acutely (ex: after traveling on a plane or long car rides). Either way, I want you to know this…
WE SHOULD & NEED TO BE HAVING AT LEAST ONE BOWEL MOVEMENT EVERY SINGLE DAY.
& just to be clear - we should be able to easily go to the bathroom without needing our morning coffee (because I know so many of you rely on this!)
If a practitioner/doctor tells you it’s “normal” for your body to be going every few days… please smile, nod, and scoot your booty out of that office quickly.
SOME COMMON REASONS FOR CONSTIPATION
General dehydration and/or dehydration on a cellular level (just because you drink water all day doesn’t mean it’s properly absorbed into your cells tissues)
Your consuming foods that are not being properly digested + absorbed by your body (this is probably the most common one I see & work on)
You’re eating a high fat/high protein diet (which = very dense foods for your body to digest)
You’ve got a sluggish liver that isn’t filtering + detoxing properly (your morning routine w/ food & beverages is KEY here)
You’re not eating enough food and/or you’re not eating frequently enough throughout the day (we need enough food + “bulk” in order to have something to move along!)
You’re an anxious girlie. Anxiety + stress is a MASSIVE component in constipation (this literally causes over tightening or spasms in the abdominal muscles around the small intestine and colon)
You’re taking certain supplements + medications that can bind you up like a pretzel (which just means we need to alter some things in your day to day to compensate)
Each person is super individual, but listen to me on this one … I have worked with a lot of clients (specifically women) and there has never been ONE individual that didn’t heal/reverse their constipation. All through very natural shifts. It 100% takes work, consistency, and openness to trying some new food + lifestyle changes, but trust me it’s so damn possible.
Quick little story - I once had a client who wasn’t able to have bowel movements on her own for 15+ years and needed a weekly colonic (INSANE). In just 4 WEEKS she had her first bowel movement on her own. This shit works lol
HOW CAN YOU START TO FIX THIS? HERE ARE 5 VERY SIMPLE BASICS TO START WITH
Consume 16 oz (minimum) of lemon water every single morning. The more, the better! Try to have room temperature water if possible.
Fresh green juice 15-20 min after your lemon water. The simpler, the better. Aim for 16oz here!
Pure celery juice
Pure cucumber juice
Celery, cucumber, lemon, ginger, turmeric
Celery, cucumber, apple, lemon, ginger
Focus on 90% vegetables, 10% fruit if having a mixed green juice
Keep fats + protein quite low in the morning (fats + protein slow down digestion and ideally we want a great bowel movement first thing in the AM). A large greens + fruit smoothie here with coconut water/water is ideal!
Add a magnesium supplement to your daily routine each day/night. I’m a huge fan of magnesium glycinate about 1-2 hrs before bed. Linking my favorite one HERE.
Switch from grains to root vegetables for a little bit (grains are quite binding). So instead of having rice/quinoa as often, introduce more sweet/white potatoes, butternut squash, cooked carrots/turnips.
I could write an entire book on how to keep things flowinggggg, but start with the simple basics and we can elevate from there!
Questions? Reach out - I’m always here!
Xx
Michelle