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This is one of the most talked about topics in our herban space and for good reasons. Everyone eats and the way our bodies are set up, pooping is something we should be doing everyday. EVERYDAY. Ideally, every time that you eat. Pay attention to how other sentient beings work in Nature. They eat. They poop. Then what's going on with us🤷🏾♀️ Regardless of what your white coat friends say, pooping ONE time a week is not normal. Think about this. You've eaten 3 meals in one day for 7 days. Do the math. That's 20 meals sitting in your colon because you've only released 1. The math ain't mathing.
So, let's chat a bit.
Constipation is a common digestive issue that affects people of all ages. It is characterized by infrequent bowel movements, difficulty passing stool, or a feeling of incomplete evacuation. While occasional constipation is normal, persistent issues may signal an underlying problem.
So, what could be a few reasons why this is happening?
1. Low Fiber Diet: Insufficient intake of fiber can slow down bowel movements. Your body needs it to not only sweep out the trash but there's little "bugs" in there that need food which also signals the body to clean itself.
2. Dehydration: Not drinking enough water can make stools hard and difficult to pass. A lot of food today has gluten aka glue and I know I'm not the only one that remembers making paper mache projects in art class. If I am, then I'll keep it simple. You got glued-up 💩 in your body and it could be causing a blockage.
3. Sedentary Lifestyle: Lack of physical activity can reduce intestinal motility. You have muscles everywhere in your body and from what I've been told, your colon is kind of a muscle and it needs stimulation aka physical activity too.
4. Medications: Painkillers, antidepressants, and antacids with calcium can contribute. Now, we are not pharmaceutical specialists but come on, we all know there are side effects to them. Unfortunately, this could be one. And the sad thing about this is, when you don't move your 💩, the toxic waste recirculates in the body causing more undue stress on the liver which can unfortunately create a more toxic internal environment.
5. Stress or Anxiety: Stress can affect the gut-brain connection, slowing digestion. It's like this. If you're stressed or anxious, pooping is the LAST thing your body wants to do. It's trying to manage the hormonal storm taking place in your body or trying to keep you alive.
6. Hormonal Changes: Pregnancy, menopause, or thyroid imbalances can alter bowel function. But did you know that there's also hormones that tell your body to move it 💩 move it. Look it up.
7. Ignoring the Urge: Ignoring the natural urge to go can lead to constipation over time. Why? Because the body removes water from the colon to form the 💩. When you hold it in, the body says "WHAT!?! Well, okay then." But this causes the water-retraction to take place all over again, drying things out even more.
I hear you. So what can be done about it?!?
Here's a few suggestions:
1. Increase Fiber Intake: Consume more fruits, vegetables, whole grains, and legumes. But do it slowly. It's recommended that we need at least 50g of fiber intake a day but if you go from 5 to 50g, it'll not only be uncomfortable but the people around you may not like your temporary aroma.
2. Stay Hydrated: Drink water. We've talked about this in our weekly HEAL.th and WELL.ness class but take your weight, divide it by 2 and drink that much in ounces. Start slowly with this as well. Too much water all of a sudden could create another issue by stressing out your body aka kidneys, bladder and tissues. Water retention is real.
3. Exercise Regularly: Activities like walking, yoga, or swimming can stimulate digestion. Start slowly. 10 mins a day for a week then increase time according to your schedule.
4. Establish a Routine: Try to have a bowel movement at the same time each day. If you get that water in upon rising for your day, you just might see some 💩 before you leave the house.
5. Use Probiotics: Kimchi, a quality probiotic supplement and other probiotic-rich foods can balance gut bacteria. These are the "bugs" I was talking about earlier.
6. Over-the-Counter Solutions: Fiber supplements or mild laxatives can provide temporary relief. BUT they are not all created equal. Read the labels if you decide to try these.
7. Reduce Stress: Practice relaxation techniques such as meditation or deep breathing. Deep breathing works wonders for the colon.
Okay, here's why you're really reading this.
I'm sharing 5 Herbs That May Help with Constipation:
1. Senna
Why It Helps: Contains compounds called sennosides, which stimulate bowel movements.
Often used in herbal teas or as part of over-the-counter laxatives.
2. Aloe Vera
Why It Helps: The latex found in aloe vera has natural laxative properties. Typically consumed in liquid form, but use sparingly to avoid cramping.
3. Psyllium Husk
Why It Helps: A soluble fiber that absorbs water, forming a gel-like substance to soften stools. Mix with water and consume quickly to prevent thickening.
4.Dandelion Root
Why It Helps: Acts as a gentle laxative and diuretic, improving digestion and stool consistency. Decocted as a tea for a mild effect.
5. Peppermint
Why It Helps: Relaxes the muscles in the gastrointestinal tract, easing bowel movement.
Consumed as tea or as tablets.
We are not licensed medical practitioners so here's a disclaimer::
If constipation persists for more than two weeks, is accompanied by severe pain, rectal bleeding, or unexplained weight loss, seek medical attention.
By understanding the causes of constipation and incorporating these remedies and herbs, you can restore your digestive health naturally and effectively.
Oh, now here's why you're really here🫣
3 Herbal Tea Recipes for Constipation Relief
1. Soothing Senna and Peppermint Tea♡
This tea combines the laxative properties of senna with the soothing effects of peppermint to promote digestion and ease bowel movements.
Ingredients:
- 1 tsp dried senna leaves
- 1 tsp dried peppermint leaves
- 1 cup boiling water
- Lemon (optional, for taste) but a good tonic for the liver
Instructions:
1. Place the senna and peppermint leaves in a tea strainer or infuser.
2. Pour boiling water over the herbs.
3. Steep for 5-7 minutes (do not steep longer, as senna can become too strong).
4. Strain and add lemon if desired.
5. Sip slowly, preferably in the evening, as senna works best overnight.
Note: Use this tea occasionally, as senna is a strong laxative and not recommended for daily use.
2. Digestive Dandelion Root and Ginger Tea♡
This tea combines dandelion root’s gentle laxative effect with ginger’s ability to stimulate digestion and reduce bloating.
Ingredients:
- 1 tsp dried dandelion root
- 1 tsp freshly grated ginger (or ½ tsp dried ginger)
- 1 cup boiling water
- A slice of lemon (optional)
Instructions:
1. Add the dandelion root and ginger to a teapot or mug.
2. Pour boiling water over the herbs and cover.
3. Let it steep for 10 minutes.
4. Strain and add a slice of lemon if desired.
5. Drink warm, ideally after a meal, to aid digestion and encourage bowel movements.
Tip: This tea can be enjoyed daily for gentle and consistent relief.
3 . Marshmallow Root and Spearmint Digestive Tea♡ (special note below)
This soothing tea combines marshmallow root’s demulcent properties, which help coat and lubricate the digestive tract, with spearmint’s calming effect on the stomach and intestines.
Ingredients:
- 1 tsp dried marshmallow root
- 1 tsp dried spearmint leaves
- 1 cup boiling water
Instructions:
1. Place the marshmallow root and spearmint leaves in a tea strainer or infuser.
2. Pour boiling water over the herbs.
3. Cover and let steep for 30 minutes to allow the marshmallow root to release its soothing properties.
4. Strain.
5. Sip slowly, enjoying its calming and digestive-supportive benefits.
Benefits:
Marshmallow Root: Helps soothe the digestive tract, softening stools and relieving constipation.
Spearmint: Eases bloating, calms the stomach, and promotes overall digestive comfort.
This gentle tea is perfect for daily use and can be especially helpful after meals or when experiencing mild constipation.
These recipes are natural and effective ways to support digestive health, offering relief while nurturing your body. If you try them, let me know.
👉🏾Special note: If you prepare the Spearmint first, then add the Marshmallow Root after it's cooled down, you'll get a more colon soothing tea due to the extra mucilaginous properties released from the Marshmallow Root.