Constipation is an abnormal process of eliminating solid waste (stool) from the body, characterized by a slowing down and decreased frequency of bowel movements. It can occur at any time, to anyone, including children. The wastes from the food that you eat should be eliminated within two or three days, and the longer the fecal material stays in the colon, the worse the constipation becomes. Chronic constipation can lead to fecal retention and impactions, rectal distention, and loss of sensory and motor function in the lower bowels.

Common Symptoms

• Infrequent bowel movements (for adults, no bowel movement for more than three days; for children, four days)
• Hard, small feces
• Painful or difficult evacuation

What You Need to Know

Constipation has many causes that must be corrected to treat the condition effectively. Medical conditions that cause constipation include irritable bowel syndrome, diverticulosis, colorectal cancer, diabetes, Parkinson’s disease, multiple sclerosis, pregnancy, and depression. Drugs that can cause constipation include most narcotics (morphine, codeme), aluminum-containing antacids, some iron and calcium supplements, and some antihistamines, diuretics, antidepressants, and blood-pressure medications. If you have constipation and are taking any medications, check the Physician’s Desk Reference (PDR) to see whether constipation is a side effect, or ask your pharmacist.

General Recommendations

Diet: Fiber is the most important component of the diet for treating constipation because fiber increases water content and improves motility (movement) in the intestines. Increase your intake of foods that contain fiber, especially raw vegetables such as peas, beans, and broccoli, and fruits. Bran cereals, whole-wheat bread, and dried fruits, such as figs, prunes, and raisins, are also beneficial You should also drink lots of water, about eight glasses a day, to improve the moisture content of the bowels. Carbonated water is especially beneficial for constipation.

Exercise: Walking for 20 to 30 minutes a day is very helpful for stimulating the colon and preventing constipation.

Your Herbal Healing Action Plan for Constipation

Step 1: Take an Herbal Colon Activator

In constipation, peristalsis (muscular movement of the colon) is slowed, and the colon becomes loaded with toxins and other harmful substances. I recommend an herbal formula that both cleans and activates the colon. Look for a formula that contains most or all of the following: cape aloe, cascara sagrada, barberry root, senna, ginger root, African bird pepper, and fennel. Expect results within one week, but start slowly and build up until your constipation is relieved.

Step 2: Take Probiotics and Digestive Enzymes for Maintenance and Prevention

Poor digestion and incomplete breakdown of food, which stagnates in your colon, can cause or worsen constipation. I recommend taking supplements that help break down the food you eat because the colon can excrete digested food much better than nondigested food. Start with digestive enzymes to help break down your food better. There are many products that contain digestive enzymes, and they should contain some or all of the following: protease, papain, amylase, lipase, bromelain, cellulase, and lactase.

I also recommend taking probiotics,which contain beneficial microorganisms that aid in digestion, absorption, and the production of vitamins and enzymes. L. acidophilus and bifidobacteria are the preeminent probiotics. Because the organisms in probiotics die off rapidly, make sure you purchase them as close to the manufacture date as possible (at least within 60 days), and keep them refrigerated. Because probiotics kill off harmful bacteria and yeast that are in your GI tract, you may have gas, bloating, and cramping for up to 10 days. If so, decrease the amount you are taking (one-half to one pill a day) and increase slowly. Yogurt contains beneficial microorganisms, but these are not the most important or potent. Also, many yogurt products are pasteurized to increase shelf life, but pasteurization destroys all the benefits. You should notice improvement in one to two weeks when taking probiotics and digestive enzymes.

Step 3: Take Appropriate Chinese Herbal Remedies

If the previous steps do not resolve your constipation problem, I next recommend Chinese herbs. Common formulas include Fructus persica tea pills, Peach kernel tea pills, Ma Zi Ren Wan, Run Chang Tang, and Two Wei Cheng Qi Tang. Consult a practitioner qualified Chinese herbal medicine to determine which formulas are the best for your partial condition. You should see improvement within three weeks (sometimes sooner), but you may need to take the herbs for a longer period, depending on your condition.

Step 4: Undergo Acupuncture

Acupuncture is also effective in most people with chronic constipation, and it should used in conjunction with the Chinese herbs. Principal points are usually found on the arms, legs, and abdomen. Ear points include Stomach, Small Intestines, Large Intestines, Sympathetic, and there is actually a Constipation point. Always seek evaluation and treatment from a practitioner certified in acupuncture. You should notice improvement within six acupuncture treatments, but you might need additional sessions to get the maximum benefits.

Step 5: Practice Cobra and Knee-to-Chest Yoga Poses

Yoga exercises, such as the cobra position and the knee-to-chest pose, can activate and tone the abdominal organs and relieve gas. You can use yoga with any of the previous steps.

• For the Cobra position, lie on your stomach with the side of your head resting on the ground and your legs together. Place your hands palm down, just below your shoulders, and keep your elbows close to your body. As you inhale, lift your head and chest off the floor, keeping your face forward. Only your upper body should be raised. Your navel should still be touching the floor. Look up as high as you can and hold this position for five seconds. As you exhale, bring your head and chest back down. Repeat several times a day.
• For the Knee-to-Chest position, stand straight with your arms at your sides. Lift your right knee up, and grasp your right ankle with your right hand, and your right knee with your left hand. Pull your leg in as close as you can to your chest. Hold this position for six to eight seconds, and then do the same with the other leg. Repeat three to four times a day.

These poses activate the colon and are most effective for long-term prevention of constipation. It can take several weeks to several months to observe the benefits.

Step 6: Take Natural Laxatives

If the previous steps are not effective and you need to take a product to help relieve constipation, natural laxatives are very effective in controlling constipation. They work by attracting water into the colon. I recommend the previous steps first because they can give long-lasting relief for constipation, whereas the following give more short-term relief. I recommend that you try these natural laxatives in the order listed.

• Psyllium and Flaxseed Oil: Use one to two teaspoons of psyllium in cold water or juice; for best results, take with an equal amount of flaxseed oil.
• Bran: If psyllium and flaxseed oil do not help or give you only partial relief, try wheat bran or oat bran, both of which are high in fiber. However, they can cause gas for a few weeks until your system adjusts.
• Senna: Products containing senna can be beneficial if the previous steps are not effective or cause undesired side effects. There is a Chinese herbal formula, called Gentle Senna, that contains senna with fiber and other Chinese herbs (see Step 3 above).
• Lactulose: Lactulose, a nondigestible sugar solution, can be used safely on a regular basis to increase bowel motility, which decreases constipation.

The natural laxatives in this step can be used together if each provides only partial relief. But I recommend taking each step separately because all of them together can cause significant discomfort (gas, bloating) or diarrhea, and the combination may deplete minerals such as potassium and other nutrients. You should observe results within a few days.

Step 7: Take Conventional Laxatives

Only if the previous steps are not helpful should you consider conventional laxatives. These laxatives cause dependency and can also deplete your system of important nutrients, especially potassium. If you take laxatives, use them on an intermittent basis only. They should work within 12 to 24 hours.

Step 8: Take a Colon Detoxifier/Cleanser Intermittently for Prevention

After your constipation is relieved, take a formula that can cleanse and detoxify your colon by taking out old fecal matter and any poisons, toxins, or heavy metals that have accumulated. A good formula should contain most or all of the following: apple fruit pectin, slippery elm bark, bentonite clay (pharmaceutical grade), marshmallow root, fennel seed, activated willow charcoal, and psyllium seeds/husks. Take this formula for one week every three to four months. Because this formula may cause constipation as it works, take it with a colon activator (Step 1).

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