Constipation affects at least 4 million Americans each year!  They spend at least $725 million a year on laxatives!  And I’m sure the Irish are following (proportionally!) close behind.

Improving digestion and elimination is the cornerstone to good health – energy increases, skin softens and clears up, body odour is reduced and immunity is strengthened.  Constipation increases the risk of intestinal diseases and problems, and increases the reabsorption of toxins from the bowel, as they were waiting to be eliminated.  We should aim to have 1-3 soft bowel movements every day.  It you are not achieving this, try some of the following tips to see if you can!

-    Drink at least 1 litre of water, unsweetened fruit juice or herbal teas daily, preferably between meals.  Coffee, alcohol and soft drinks all dehydrate the body.

-    Eat fibre rich foods e.g. fresh fruit and veg. (all high in water), prunes, wholegrain foods (e.g. brown rice, brown bread, oats, millet).  These foods stay soft in the bowels because the fibres absorb water and expand becoming soft, moist bulk.

-    Sprinkle one of the following on your porridge/cereal every morning.  Drink plenty of water with them.  Start off with 1 teasp. and increase gradually to 1 tblsp. to avoid gas/cramping associated with sudden fibre introduction a) Psyllium husks b) Linseeds, preferably soaked overnight c) Oat bran (all found in health food stores).

-    Relax when eating.  If stressed/busy when eating the body will not digest or eliminate food properly.

-    Moderate daily exercise (e.g. 30 min walk) massages the intestines and can be very effective.

-    Give yourself the same time each day to sit on the loo – relaxing – even if you don’t need to go!  This may help retrain your mind and bowels!

-    When your body gives you the urge to go, stop what you’re doing and go!  Readjust (if necessary!) your attitude of going at work or in a public loo and retrain your bowels!  It’s the most natural process in the world and everybody else is doing it!