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Taking Charge of Your Health


How do you get your gut moving when you’re
suffering from constipation? Keep watching to find out. For those of you who are new here, hi, my
name’s Amanda Malachesky. I’m a Functional Nutrition Coach and a Digestive
and Allergy Detective. I help you figure out what’s going on in your
digestive system and why and help you resolve it. If you’d like to keep seeing videos like this,
remember to subscribe and be sure and hit the bell to be notified when I release a new
video every week. If you’re here today watching this video,
I’m sure you understand how uncomfortable constipation can feel. It can definitely cause bloating, headaches,
pain, gut pain, brain fog, these sorts of symptoms. I’m no stranger to this. Constipation has been my major digestive challenge
in the last several years. I think what happened is that during my surgery
in 2016 for endometriosis my large bowel may have experienced a small amount of nerve damage
and so things don’t move through as quickly anymore. Today I’m going to share my top seven tips
to get your guts moving again. These techniques are tools that I’ve used
both in the short term to get immediate relief from constipation and also as longer term
strategies that have helped prevent constipation. I know you can do this too, so let’s get started. Just to make sure that we’re all starting
off on the same foot, I want to make sure that everybody knows that you should be pooping
every single day. If you’re not pooping every single day, if
you skip days regularly, if it’s every other day, or every three days, or even for some
people once a week or less, this is not ideal. It’s really important that your body be able
to complete the bowel movement process every single day to make sure that your body is
clearing out toxins and waste. But do keep in mind that you don’t need to
do all of these techniques. Listen through them and pick the ones that
seem like they’re most likely to help you or they’re the most doable and start there. Don’t feel like you need to do all of them. I always say that you and your body are unique
and they need unique solutions, so experiment and see what works for you and go from there. The first tip I’m going to offer you is to
get your body physically moving. Daily exercise is a great way to make sure
that your bowels keep moving. This could be something as simple as just
a simple 20- to 30-minute walk. It could be a bike ride. It could be a hike. You could go running. You could go to the gym or maybe you swim. I don’t know. Whatever you like to do is the best workout
to do. It’s got to be something that you enjoy and
that you’re motivated to do. So pick an exercise that you enjoy and do
it every single day. The next tip to make sure that your bowels
keep moving every day is to make sure that you are well hydrated. It’s no secret that hydration helps move a
lot of things around in the body and keeps your cells nice and hydrated and your skin
looking youthful and young, but it also helps keep you pooping. The general rule of thumb that I offer to
my clients is to try and get in half of your body weight in ounces every single day. So if you weigh 150 pounds, just as an example,
then you would attempt to drink approximately 75 ounces of water each day. So get out there and start drinking your water. Next, there’s a few supplements that can be
helpful if you’re struggling with constipation. The big one is magnesium citrate. You want to start with around 200 milligrams
of this, and it’s best taken at bedtime. If you take the 200 milligrams and nothing
happens, then you can increase it by 100 milligrams each night and see if that gives you a better
effect. You do want to increase this slowly and carefully
because too much can lead to cramping and diarrhea. So start low and go slow, as always. The other supplement that can help stimulate
the bowels in a similar way is vitamin C. And again, you want to be careful. Start low and go slow, but you can start with
somewhere around 500 to 1,000 milligrams. You can take that in the evening, and hopefully
by the next morning you will be pooping very easily. The next tip is to make sure that you’re including
dietary fats as well as dietary fiber, which comes from natural plant foods, such as vegetables,
fruits, nuts, and seeds, in your diet with every meal and snack. The fats help lubricate the movement of the
food through your intestines, and they’re also essential for healthy cell function. The fiber helps bulk up your stool so that
it moves more easily through your intestines. As with the supplements, you do need to be
a little bit careful increasing these things in your diet, especially if you’re not already
consuming them regularly. Add just a little tablespoon of fat, so olive
oil, or coconut oil, or ghee, or butter, in your meal and make sure that you add a little
bit of plant-based food with each and every meal and snack. Next, I want to make sure that you are supporting
your stomach acid production. Stomach acid helps make sure that your food
keeps moving through your intestines by operating the little sphincters that control the flow
and movement of the food once it gets into your stomach and farther beyond. An easy way to do this is to consume a little
bit of lemon juice or apple cider vinegar with a little bit of water before each meal,
or you can include a betaine hydrochloride supplement in your daily routine before your
meals. If you want a little bit more information
about this, you can check out my earlier video, How to Support Stomach Acid for Digestive
Health. One more method to relieve your constipation
is to use enemas. I know this isn’t necessarily an easy topic
for a lot of people to think about. I think I’m going to have to make a video
about how to do this because it’s such an amazing technique for so many reasons for
your digestion. But if you’re somebody who is willing to give
it a try, go find yourself a nice stainless steel kit. They cost about $25 over on Amazon. There’s instructions included with those. Or you could also check out some of the videos
on YouTube. There’s plenty of them that talk about how
to do it. Give yourself an enema. It’s a great mechanical way to break up your
constipation and get things moving. Constipation can often be caused by underlying
infections. So if you’re someone who struggles with chronic
constipation, I strongly recommend that you get working with someone who can help you
test for those infections, identify them, and move through addressing them. How do you manage your constipation? I’d like to hear about it in the comments
below. Leave me a comment and tell me all about it. These are my recommendations for relief care
of constipation. I hope that you give them a try, and I hope
that you are feeling better after using some of them. But if you’re someone who’s regularly constipated
and you’d like to begin resolving that constipation at the roots, I want you to consider that
the tips that I shared today are only part of step two in my roadmap to gut recovery,
which is to lay yourself a solid health foundation. So things like pooping every day are definitely
a very important solid health foundation. But, there are other important steps including
identifying your triggers and any underlying infections. If you’d like to get started on this big picture
process on your own, go ahead and grab your free copy of Roadmap to Gut Recovery. You can find that over at confluencenutrition.com/roadmap. I will definitely leave a link for that below
for you. If you’ve already done a bit of this work
or even a lot of it and you’re still confused and frustrated, I’d love to meet with you
to help you troubleshoot your situation. You can schedule yourself a free 30-minute
assessment session with me over at confluencenutrition.com/contact. There’s a link for that below this video as
well. I really hope that you’re able to get some
relief from your constipation and be feeling better by trying some of these tips out. Be sure and leave me a comment below letting
me know how you manage your constipation. What’s been successful for you? Have I left something out that should be here? You can also feel free to leave me a question
that you’d like me to answer in a future video. I’ll see you next time.

One thought on “Quick Constipation Relief: HOME REMEDIES

  1. Thanks for watching! What has helped you with your constipation? Tell us all about it in the comments, so others can benefit!

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