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The 5 Minute Constipation Cure

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An All-Natural Step by Step Plan to cure your constipation right now

Nature’s Quick Constipation Cure

Created by a Pharmacist

Dr. Scott McLeod, PharmD

http://www.doctorscotthealth.com/

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www.DoctorScottHealth.com Copyright Page 1 of 49


Copyright

Copyright © 2014 by Scott McLeod

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any

form or by any means, including photocopying, recording, or other electronic or mechanical methods,

without the prior written permission of the publisher, except in the case of brief quotations embodied in

critical reviews and certain other noncommercial uses permitted by copyright law. For permission

requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at the address below.

Scott McLeod

Email: [email protected]

Main Website: www.doctorscotthealth.com

Alt Website: www.naturesquickconstipationcure.com

Ordering Information:

Quantity sales. Special discounts are available on quantity purchases by corporations, associations, and

others. For details, contact the publisher at the address above.


mailto:[email protected]


http://www.naturesquickconstipationcure.com/

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www.DoctorScottHealth.com Table of Contents Page 2 of 49


Table of Contents

Copyright ...................................................................................................................................................... 1

Table of Contents ......................................................................................................................................... 2

Note from the Author .................................................................................................................................. 5

Disclaimer ..................................................................................................................................................... 6

Contact Information ..................................................................................................................................... 6

Before You Begin .......................................................................................................................................... 6

Grocery List ................................................................................................................................................... 7

The Plan ........................................................................................................................................................ 8

Phase 1 - The Night Before ....................................................................................................................... 8

Phase 2 - Morning Upon Rising ................................................................................................................. 9

Phase 3 - Mechanical Gut Stimulation .................................................................................................... 10

Phase 4 - Help Relax Those Muscles and Go! ......................................................................................... 11

Phase 5 - Ready, Set Go! The Day’s Diet Plan ......................................................................................... 12

Foods that Naturally Stimulate the Digestive System ........................................................................ 12

Phase 6 – The Failsafe Remedy ............................................................................................................... 14

Chapter 1 – Importance of the Digestive System ...................................................................................... 15

A healthy digestive system is central to overall health and wellbeing. .................................................. 15

You Are What You Absorb ...................................................................................................................... 15

Poor Diet Aftermath................................................................................................................................ 16

Health Benefit Delay ............................................................................................................................... 17

Chapter 2 - Introduction to the Digestive System ..................................................................................... 18

Digestive System in a Nut Shell ............................................................................................................... 18

Peristalsis - Movement through the Intestines ...................................................................................... 19

Chapter 3 - Constipation Explained ........................................................................................................... 20

Definition of Constipation ....................................................................................................................... 20

Complications of Constipation ................................................................................................................ 21

Causes of Constipation............................................................................................................................ 21

Chapter 4 - Constipation Medication and Supplements ........................................................................... 25

Bulk Forming Laxatives ........................................................................................................................... 25


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Emollient Laxatives, AKA Stool Softeners ............................................................................................... 25

Stimulant Laxatives ................................................................................................................................. 26

Osmotic or Saline Laxatives .................................................................................................................... 26

Lubricant Laxatives.................................................................................................................................. 26

Enemas .................................................................................................................................................... 27

Prescription Drugs ................................................................................................................................... 27

Surgery .................................................................................................................................................... 27

Chapter 5 - Promoting Good Digestive Health & Constipation Remedies ............................................... 28

Avoid Processed Foods ........................................................................................................................... 28

Exercise ................................................................................................................................................... 28

Hydration ................................................................................................................................................ 29

Fiber ........................................................................................................................................................ 29

Diet .......................................................................................................................................................... 30

Foods That Stimulate the Digestive Tract ............................................................................................... 30

More Healthy Fats ................................................................................................................................... 30

Magnesium ............................................................................................................................................. 31

Potassium ................................................................................................................................................ 31

Fish Oil ..................................................................................................................................................... 31

Probiotics (e.g. Acidophilus) ................................................................................................................... 32

Chlorophyll .............................................................................................................................................. 33

Vitamin C Powder ................................................................................................................................... 33

Lemons .................................................................................................................................................... 34

Ginger ...................................................................................................................................................... 34

Honey ...................................................................................................................................................... 35

MSM (methylsulfonylmethane) .............................................................................................................. 35

Juicing ...................................................................................................................................................... 36

Apple Cider Vinegar (ACV) ...................................................................................................................... 36

Avoid Common Foods That Constipate .................................................................................................. 36

Flax Seeds ................................................................................................................................................ 37

Olive Oil ................................................................................................................................................... 37

Blackstrap Molasses ................................................................................................................................ 37

Heated Prune Juice ................................................................................................................................. 37


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Garlic ....................................................................................................................................................... 38

Triphala Powder ...................................................................................................................................... 38

Coconut Oil.............................................................................................................................................. 38

Peppermint Oil ........................................................................................................................................ 39

Cayenne Pepper ...................................................................................................................................... 39

Cinnamon ................................................................................................................................................ 39

Baking Soda ............................................................................................................................................. 40

Epsom Salt ............................................................................................................................................... 40

Fasting ..................................................................................................................................................... 40

Cleansing ................................................................................................................................................. 41

Yoga Poses .............................................................................................................................................. 41

1. Wind-Relieving Pose ................................................................................................................... 41

2. Shoulder Stand ............................................................................................................................ 42

Acupuncture and Acupressure................................................................................................................ 43

1. Below Knee Cap .......................................................................................................................... 43

2. Between Thumb and Index Finger .............................................................................................. 43

3. Below the Navel .......................................................................................................................... 44

4. Above Outside Elbow .................................................................................................................. 44

5. Interior Ankle .............................................................................................................................. 44

Foot Reflexology ..................................................................................................................................... 44

Hot-Cold Showerhead Therapy ............................................................................................................... 46

Listen When Nature Calls ........................................................................................................................ 46

Chapter 6 - Natural Cures to Be Careful With ........................................................................................... 47

Castor Oil ................................................................................................................................................. 47

Aloe Juice ................................................................................................................................................ 47

Senna....................................................................................................................................................... 48

Cascara Sagrada ...................................................................................................................................... 48

References: ................................................................................................................................................. 49


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www.DoctorScottHealth.com Note from the Author Page 5 of 49


Note from the Author

I want to personally thank you for purchasing The Nature’s Quick Constipation Cure. I sincerely care

about your health and well-being and I couldn’t be any happier that you found my plan because I know

it will bring you relief and pave the way for a healthier digestive tract, body and future. I am excited at

the results you will soon experience and I hope that our interaction will be a springboard towards your

expanded health and happiness.

My constipation relief plan is a thoroughly researched, strategically structured, all-natural blueprint to

achieve relief from your constipation within 24 hours or less. The plan is a sequence of easy to execute

strategies that you will carry out over a 24 hour period.

Unlike a typical plan or program, I don’t want you to make it all the way through. The plan is designed

for you to fail. Yes, that’s right; I want you to “fail out” by having a bowel movement. And to be honest,

you more than likely won’t be able to make it past the early morning of Phase 2 before running to the

bathroom to relieve yourself.

However, I’ve designed the plan to effectively treat even the most stubborn of constipation. You simply

need to follow the plan through until you’ve experienced a bowel movement. Feel free to continue with

the plan after you’ve achieved relief as these strategies can only be positive to your colon, digestive

system, and overall health.

I recommend reading the plan all the way through and then go out and purchase any groceries and

supplies you don’t already have at your disposal. Print out and use the “Grocery & Supplies Checklist”

located on the following pages. After reading through this information, prepare your day in advance to

allow this plan to be carried out smoothly.

All the best!

Sincerely,

Scott McLeod, PharmD Dr. Scott McLeod, PharmD


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www.DoctorScottHealth.com Disclaimer Page 6 of 49


Disclaimer

Although the information and advice contained within this eBook is well researched, highly endorsed

and ultimately designed to be to the utmost benefit of the reader, it does not constitute a Professional-

Patient relationship and cannot replace professional medical advice. Any dietary or lifestyle changes

should be considered under the guidance of a competent medical practitioner. The author assumes no

responsibility or liability for the use or dissemination of this information. Anyone who chooses to apply

this information for their own personal use does so at their own risk.

Contact Information Scott McLeod

Email: [email protected]

Main Website: www.doctorscotthealth.com

Before You Begin

Before you begin Phase 1 of “The Plan,” let me make you aware of the “Failsafe Remedy” which is

structured in the plan as Phase 6 but can be used right off the bat, if you choose. It’s a surefooted, quick

remedy but it can be seen as unpleasant and more inconvenient method by many. Please read more

about it under the Phase 6 instructions.

With all of that said, here’s to you feeling better!


mailto:[email protected]


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www.DoctorScottHealth.com Grocery List Page 7 of 49


Grocery List ITEM COST

Supplement

☐ Magnesium Citrate Tablets $2.97

Liquids

☐ 2% Milk $2.63

☐ Prune Juice $2.98

☐ Apple Juice $1.98

☐ Olive Oil $2.96

Produce

☐ Raisins $1.48

☐ Prunes $2.48

☐ Lemons (2) $1.16

☐ Apple (1) $0.50

☐ Kiwis (2) $0.80

☐ Papaya $1.98

☐ Celery $1.48

☐ Carrots $0.48

Additional

☐ Peanut Butter $1.98

☐ Honey (or Mollases or both) $2.12

☐ Raisin Bran $2.24

☐ Yogurt Cups w/ Live Cultures (2) $1.16

Other Supplies

☐ Bulb Syringe $1.98

TOTAL $33.36


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www.DoctorScottHealth.com The Plan Page 8 of 49


The Plan Phase 1 - The Night Before You can start right away with phase 1 if you are reading this in the morning or wherever. Just eliminate

the second dose of olive oil when you move to phase 2. It's a good idea to wait 30 minutes to see how

you do after the raisin/milk preparation before continuing onto phase 2 to avoid the possibility of subtle

stomach discomfort.

Optional Short Walk

A few hours before bedtime take a short 15 minute walk or jog. You may skip this if you are

physically active or want to save time. If you are not very active though, this helps.

Olive Oil

Swallow 2 Tablespoons of olive oil by mouth. Olive oil is a healthy fat that helps soften the

stool and provides the intestinal walls lubrication for proper transit and bowel elimination.

Magnesium

Take 750 mg of magnesium citrate in tablet form by mouth. An astounding amount of

people are deficient in this essential mineral. Constipation is a common symptom that

results from low levels. Whether you are deficient or not, magnesium helps stimulate a

digestive system response. Magnesium citrate is easy to obtain at a Walmart or Walgreens.

Steeped Raisin Milk

About 45 minutes before bed, put 20 raisins and about a cup of milk (2% as standard) in a

small pot and bring to a boil. Reduce heat to achieve a low boil and “cook” for an additional

5 minutes. Allow this to cool until it’s cooled enough to drink but still warm. Drink 30

minutes before bed time. Eat the raisins as well. Go to sleep.

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Phase 2 - Morning Upon Rising

Olive Oil

Repeating from the night before, swallow 2 Tablespoons of olive oil by mouth. Once again,

olive oil is a healthy fat that helps soften the stool and provides the intestinal walls with

lubrication for proper transit and elimination.

Heated Prune Juice

Put 1 cup of prune juice in a coffee mug and heat for 45 seconds in the microwave so it is

hot but still comfortable to drink. Alternatively, you can heat it up using a range top stove.

Drink fairly quickly. No longer than 5 to 10 minutes. (While some people claim that prune

juice doesn’t work for them, it’s surprising to note that HEATED prune juice works quite well)

Hot Lemon & Honey Water

Heat up 2 cups of water then add the juice from 1 whole, fresh-squeezed lemon and a

tablespoon of honey or molasses (choose one or both is even better). Add a pinch of salt

(non-iodized sea salt if you can). Also use fresh local honey if possible. Drink within 5 to 10

minutes.

Papaya

Eat half of a fresh papaya

Breakfast

Eat any additional breakfast you desire, saving room for…

Prunes

Eat 5-10 pitted prunes

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Phase 3 - Mechanical Gut Stimulation To be performed roughly 15 to 30 minutes after phase 2, or when your stomach feels comfortable.

Bicycle Movement

a) Lie on back, lift legs and hips up. Place your hands, palm up, underneath your lower

back, supporting it.

b) Pretend as if you are pedaling a bicycle lying on your back for 2-3 minutes. Do this

comfortably, as speed does not matter.

c) While still lying on back, with both legs flat on floor, bring one leg up, grab your knee

and pull it to your chest. Hold for 10 seconds while holding your breath. Slowly exhale as

you release the hold of your leg and bring it back down to the ground. Alternate, doing

this with the other leg. Repeat this back and forth for roughly 5 to 6 minutes. In Yoga,

this is called the Wind-Relieving Post, see page 42 for additional information. You likely

will be passing gas as pressure begins to build up. This is good and natural.

Foot Stimulation

Get up and walk around barefoot, gripping your toes into the ground. Carpet or material you

can dig your toes into is best. This stimulates abdominal muscles that go largely unused due

to shoe use. When we walk around with shoes we are basically slapping our feet down and

not digging in with our toes which activate a group of abdominal muscles that help keep our

gut moving. Grip with your toes really hard with each step. Do this for 5 minutes.

Abdominal massage

You are going to focus on three main

areas of the colon to massage

externally. It’s very simple. Stand up

and with the palms of your hands

facing your stomach, bring your

fingers together, placing them on

the lower, right side of your

stomach. Start firmly massaging in

an upward, wave-like movement,

slowly moving toward your rib cage.

You are massaging the ascending

colon. Once you reach just below

your ribs, start moving this massaging motion to the left. You are now massaging the

transverse colon. Once you’ve made it all the way across to the left side of your abdomen,

move your massaging movement downward until you reach your bladder. This is stimulating

the descending colon. You have just stimulated your colon in the direction that waste is

naturally eliminated from the body. Think of this as the manual “Colon Kick Start.”

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Phase 4 - Help Relax Those Muscles and Go! To be performed within a reasonable time after phase 3, within 5 to 30 minutes.

Clothes Off

Remove all under garments.

Relax the Muscle

Take a wad of toilet paper and run it under hot water. Hold this against your anus while you

sit on the toilet. This relaxes the surrounding muscles that are stubbornly holding on. This

technique allows you to “open up” and expel waste much more easily.

Toilet Posture

Sit on the toilet, comfortably spread your knees, lean forward with your face toward your

lap. Place the palms of your hands on floor mat (or as far as they reach) and wait up to 2 to

10 minutes. You may wish to occasionally sit upright for a moment and then go back to the

described position. This position promotes bowel elimination similar to lifting your legs up

on a stool to simulate a natural squatting position. You may also choose to prop your feet up

on a stool but the first method often works better and is more comfortable.

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Phase 5 - Ready, Set Go! The Day’s Diet Plan Here is the list of stimulating foods for the digestive system & the rest of the day’s diet plan after your

breakfast in phase 2.

Avoid all processed foods as much as possible. As a rule of thumb, if it comes out of a package it’s been

processed. Try to eat as many non-cooked, whole foods in their original form. Drink lots of pure water

today between the planned meals in addition to the liquids already scheduled. In addition to what is

outlined within the “Day’s Diet Plan” you can also supplement with as many of the following foods that

naturally stimulate digestive action resulting in a bowel movement.

Foods that Naturally Stimulate the Digestive System

Guava (eat seeds as well)

Pear

Apricots (fresh or dried)

Grapes

Oranges

Spinach

Dates

Figs

Avocados

Rhubarb

Sauerkraut

Beetroot

Garlic

Coconut

Carrots

Beans

Kiwi


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1. Pre-lunch snack

Drink 1 cup of warm water

Eat 1 Apple (with skin)

A few stalks of celery with peanut butter

A large carrot or a few baby carrots

2. Lunch


1-2 Bowls of Raisin Bran with milk

2 glasses of apple juice

3. After-lunch snack


Eat 1 to 2 yogurt cups with live cultures

Eat the other ½ of your papaya

4. Dinner


Eat a dinner of your choosing. Try to incorporate some good fats into it. Leave enough room

in your stomach for the additional dinner items

Eat 2 soft kiwis

Drink a glass of apple juice

Drink 1 cup of warm water with juice from ½ a fresh-squeezed lemon and 1 tablespoon of

honey added

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Phase 6 – The Failsafe Remedy

This type of remedy would fall under the classification

of an enema and has been commonly referred to as a

“tap water enema.” It is safer than a Fleet’s enema as it

does not contain any kind of osmotic or saline laxative

that can disrupt your body’s electrolyte balance. It

softens hard, compacted stool, loosens it from the

intestinal walls and relaxes the muscles that allow

bowel elimination. This method should not be used

routinely or the muscles used to defecate will come to

rely on this measure. You want these muscles to be

healthy and conditioned to work on their own to

provide a natural manner of elimination. However, this

is a powerful remedy that will provide fast relief when

other measures have failed.

1. Bulb Syringe

Buy a bulb syringe from your local pharmacy (sometimes you may need to find one in the infant

section) that has a 100 – 200 mL capacity (1 fluid ounce is equal to 30 mL). You are going to use

about 200 mL (or about 7 fluid ounces), so if you can find a bulb syringe that can accomplish this

volume in one go, all the better.

2. Fill and Insert

Fill the syringe with warm water, insert the tip rectally (you may choose to apply a small amount

of lubricant) and squeeze the bulb so the necessary amount of water enters into the rectal

cavity. Repeat as necessary to provide the full 200 mL quantity.

You can do this lying on your side and reaching the syringe around and behind your

back, by lying on your back and rocking your legs towards your face or with someone

else’s assistance.

3. Evacuate

Take a seat on the toilet and try to “keep it up there” for a good minute or two. The warm water

will be softening the stool, loosening it from the intestinal walls and relaxing those tight,

clenching muscles. You will naturally evacuate quite quickly.

**If you do NOT achieve a bowel movement after completing the entire the Nature’s Quick Constipation

Cure (phases 1 through 6 completely), you may repeat until you achieve relief. If however, this regimen

does not provide relief and you have not had a bowel movement in a week or longer you should be seen

by your general practitioner, physician or other competent medical professional. There may be a more

serious underlying issue that needs to be medically evaluated and treated.

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www.DoctorScottHealth.com Chapter 1 – Importance of the Digestive

System Page 15 of 49


Chapter 1 – Importance of the

Digestive System

A healthy digestive system is central to overall

health and wellbeing.

Colon health and the entire digestive system’s health in general, is one of the most underestimated

contributors to our overall health and vitality. If we don’t take care of and have a proper functioning

digestive system then our body will undoubtedly suffer a wide range of negative consequences. The

digestive system is the gatekeeper to what nutrients enter our bodies. It provides the material to build

and maintain our bodies. A new study has demonstrated that the digestive system significantly affects

our thoughts, behavior, response to stress, and mood. It also is a big player in our immune system, able

to help combat disease and illness.

You Are What You Absorb

You aren’t what you eat… but what you absorb. Everything that your body is composed of and what you

see in the mirror was once a part of the food, drink or other nutrition that you swallowed into your

digestive tract. Are you confident about these raw materials? Your body can only assimilate or use


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building blocks it has been afforded by the absorption of nutrients provided by your digestive system

(unless of course it is provided through injection or absorbed through the skin or other membranes).

Not only do you need to provide good fuel for your body, you need to take care of the system that

delivers it to the rest of your body.

Poor Diet Aftermath

Many think that the digestive system works the same regardless of what is put into it. The truth is, it can

be overtaxed and becomes less efficient over long periods of abuse. The aftermath of perpetually poor

diet, lack of exercise, inadequate hydration, excessive laxative use and stalled waste elimination has

many consequences.

These choices can lead to inflammation of the intestinal wall lining causing abdominal discomfort,

inadequate peristalsis, decreased digestive ability and weight gain. Eating a diet that is high in processed

foods and refined sugars while neglecting whole foods also allow toxin secreting “bad bacteria” to

flourish while the good bacteria your digestive system needs to work properly become overcrowded and

die off.


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Health Benefit Delay

The more out of shape you are and the longer you’ve maintained an unhealthy diet the longer it may

take for your body to really start feeling great again. Don’t be discouraged when you start cleaning up

your diet and begin an exercise regimen but don’t see immediate results. There are a lot of processes

taking place that you can’t see; a lot of cleanup crews repairing your body and preparing it to more

completely reap the benefits of your new healthy choices. As your body rebuilds itself you may even feel

a general discomfort for a time. Just keep pushing through this, you’ll be feeling better in no time.

As your body progressively cleans out the cob webs, your energy levels begin to rise, your metabolism

will kick up, your digestive system improves, your skin starts to rejuvenate and your eyes clear.


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www.DoctorScottHealth.com Chapter 2 - Introduction to the Digestive



Chapter 2 - Introduction to

the Digestive System

Digestive System in a Nut Shell

When we chew our food (mastication) an enzyme named amylase helps break down carbohydrates or

starches into simpler sugars. We swallow contents down a tube called the esophagus. The esophagus

dumps its contents into the stomach which contains high concentrations of hydrochloric acid. This acid

along with the enzyme pepsin helps break down larger food molecules into smaller pieces for absorption

by the intestines.

The stomach opens up (gastric emptying) and dumps its contents into the small intestine. The small

intestine is the workhorse for absorbing nutrients. When stretched out the small intestine is 20 FEET

LONG! This provides a lot of surface area for the absorption of nutrients. When the stomach empties its

contents into the first part of the small intestine called the duodenum, a number of other ducts, glands

and organs secrete enzymes and compounds that assist in further digestion and finally absorption.

Contents that are not absorbed in the small intestine continue into the large intestine or colon.


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www.DoctorScottHealth.com Chapter 2 - Introduction to the Digestive



Most of what remains in the digestive tract once it reaches the colon is waste product that will

eventually exit the body via defecation. Some moisture and salts will be removed from the stool within

the colon but that's about it.

Peristalsis - Movement through the Intestines

Peristalsis is a coordinated wave of muscle

contractions that pushes contents through the

digestive tract and occurs in the esophagus and the

intestines. This wave of muscle contractions is very

similar to the mechanical movement a worm uses

to propel itself forward.

Peristalsis involves circular or concentric muscles

and longitudinal or “length-wise” muscles that

move together in coordinated contractions. This

creates a writhing, forward momentum that

pushes material inside the intestines along.

Peristalsis occurs predominantly in the small

intestine.


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www.DoctorScottHealth.com Chapter 3 - Constipation Explained Page 20 of 49


Chapter 3 - Constipation

Explained

Definition of Constipation

Constipation is not a disease but a symptom that results from an underlying cause. The cause could be

one thing or a number of things. Constipation by itself is typically not considered an emergency that

requires immediate medical attention, however, the long term ramifications that can result from

untreated constipation certainly can be.

Each person has their own unique

physiology. The length of time it takes for

food that enters the digestive tract to

leave the digestive tract can vary

considerably from person to person. This

is called “stool transit time.” What may

be constipation to some is completely

normal and healthy for others. However,

constipation does have a general

definition. Constipation is clinically

defined as having 2 or more of the

following symptoms for at least 12

months:

Two or fewer bowel movements

in a week

Straining during a bowel

movement more than 25% of the

time

Hard stools more than 25% of

the time

Incomplete evacuation (more

than 25% of the time)

Figure 1 - Xray of constipated Large Intestine


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Complications of Constipation

Chronic constipation can cascade into many painful and debilitating health problems. The repeated

straining that takes place while attempting a bowel movement can cause varicose veins, hemorrhoids,

damage to the anal sphincter muscles causing further constipation and even diverticulosis.

Diverticulosis occurs when the

pressure from strained muscles

in the lower colon causes the

muscles to weaken and allow

structural changes known as

diverticula to occur. Diverticula

are pockets of colonic mucosa

that have pushed through

weakened colon muscles. These

pockets can be tender, bleed

and on an even more serious

note, be a reservoir for infection.

Passing large, dry and hard stools can create tears or fissures in the rectum and lower colon lining

causing blood in the stool. Distension of the abdomen can occur from impacted, backed up fecal matter

that has accumulated.

Causes of Constipation

Constipation is usually a result of lifestyle choices that aren’t in harmony with good intestinal health.

Eating a diet comprised of foods that are highly processed, high in sugar content and have little fiber are

the most common culprits. Not drinking enough fluids to stay properly hydrated is another large

contributor. Your stools need moisture and bulk to efficiently move through the intestines. This is talked

about more in detail in the upcoming section. In addition, sitting or lying around for long periods of time

without movement can cause constipation. When we are up and moving around this stimulates our

digestive system to move as well. That’s one of many reasons why exercise is so important. A high-stress

lifestyle also provides the negative mental, emotional and physical factors that can contribute to

constipation. Other common causes result from medication, metabolic and endocrine disorders,

obstruction and even pregnancy. Below is a more complete list of common constipation causes.


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Diet

Lack of dietary fiber and fluids (dehydration)

1. Lack of physical activity

The digestive tract in stimulated by mechanical movement we receive from physical activity.

Choose a form of exercise you enjoy and do it for at least 20 minutes three times a week.

2. Laxatives

Frequent laxative use can cause rebound constipation. Stimulant laxatives like Senna, bisacodyl,

castor oil and others can damage the intestinal muscles that push contents along, resulting in

weakened peristalsis and subsequent constipation.

3. Drug or supplement induced

Narcotic or opioid pain relievers

(Percocet, Hydrocodone, Oxycontin, Oxycodone, Morphine, Dilaudid, etc) – These stop

peristalsis and dry out the stool making it hard, compact and unable to move

Iron

Calcium carbonate

Antacids - Gaviscon, Maalox, Mylanta, Tums

Calcium channel blockers

Tricyclic antidepressants

Antihistamines – Diphenhydramine (Benadryl), cetirizine (Zyrtec)

NSAIDs – Acetaminophen (Tylenol), aspirin, ibuprofen (Advil), naproxen (Aleve)

Anticonvulsants – Phenytoin (Dilantin), valproic acid (Depakote)

Anticholinergics – A class of medication

4. Dairy

Too much dairy for some individuals, specifically cheeses

5. Travel

The changes in diet, sleeping pattern, daily routine, and long periods of sitting associated with

traveling can all contribute to constipation.

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6. Fatigue

Stress and lack of sleep can cause constipation. Rest and relax

7. Poor sphincter control

There are a number of circumstances and conditions that can cause this. It can commonly result

from repeatedly refusing to heed the call of nature and not go when you feel the urge. This also

can result from excessive straining and pushing of the sphincter muscles while attempting to

relieve oneself.

8. Disease

Hypothyroidism, diabetes, cancer, parkinsons, multiple sclerosis, chronic kidney failure,

hypercalcemia (too much calcium in the blood) and diverticulitis are some of the disease states

that often cause constipation

9. Pregnancy

Constipation is a very common occurrence among pregnant women and usually resides after

childbirth.

GI Obstruction

Whether by a tumor or by ingestion of a foreign object, the various forms of obstruction will

cause constipation.

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Psychogenic Nature (Anxiety / Depression / Personality)

Psychogenic means that its origin stems from a psychological nature. A very similar term is a

psycho-spiritual origin. People who have a tendency to hold onto the past, have problems letting

go and are more of the “anal-retentive” type can often battle with constipation. Constipation

can also arise from depression, anxiety, stress or emotional blocks. Holding onto intense

emotions without an outlet to discharge or transform these traumas can echo through the rest

of your body, including your digestive system, repressing the ability to defecate. Constipation of

a psychogenic origin can be improved upon by relaxing, letting go of the past, accepting the

present, letting things roll off the back more easily, avoiding excessive worry, surrendering to

events outside of our control and being at peace with how things naturally unravel.

12


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www.DoctorScottHealth.com Chapter 4 - Constipation Medication and

Supplements Page 25 of 49


Chapter 4 - Constipation

Medication and Supplements

These are the more traditional constipation relief strategies that are generally recommended in the

modern medical community.

Bulk Forming Laxatives

Bulk forming laxatives, as the name suggests, add bulk to the stool. They

also draw water into the stool, softening and lubricating for easy

passage. The increase in size of the stool presses against the intestinal

walls stimulating peristalsis which can help move things along more

efficiently. Bulk forming laxatives are basically easy to use fiber

supplements that are made from psyllium (Metamucil, Fiberall),

methylcellulose (Citrucel) and polycarbophil (FiberCon).

Emollient Laxatives, AKA Stool Softeners

Oil and water generally don’t mix, right? Well, an emollient, such as a stool softener, is a substance that

is able to mix these two properties and also bring a little more water in. This softens the stool and allows

it to pass more easily. Docusate salts (docusate sodium, docusate potassium) are stool softeners that

work this way. They are not very good or fast-acting for the immediate treatment of constipation but

are used more commonly for prevention.

CAUTIONS: Adding bulk forming laxatives or supplements to your

diet when experiencing moderate to severe constipation can actually

make the constipation worse. If your stool is too hard, dry and

compacted, the added bulk can just sit on top of that “clog” and

swell to a larger size. You can avoid this by increasing your hydration

and drinking healthy fats like olive oil as described in Chapter 5

before incorporating these supplements. Bulk forming laxatives are

better to use for constipation prevention and keeping things regular.


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Stimulant Laxatives

Stimulant laxatives stimulate the muscles of the intestines to

contract (peristalsis) and get things moving. A lot of these laxatives

are from natural sources such as herbs or oils. Stimulant laxatives

include sennosides (Senna, Senokot), bisacodyl (Dulcolax) and

castor oil. These are to be used for short term use only (no more

than 7 days maximum). They can cause long term damage to your

intestinal muscles and nerve centers. A good example of a

stimulant laxative is ex-lax.

Osmotic or Saline Laxatives

Water follows salt. Saline laxatives are poorly absorbed salts (ions) and

use this principle to draw water into the gut fairly rapidly and cause

bowel evacuation within 30 minutes to a few hours. Osmotic laxatives

work in a similar fashion. These are some of fastest acting types of

laxatives but can cause dehydration and electrolyte imbalances. Some

osmotic and saline laxatives include polyethylene glycol (MiraLax),

lactulose (Cephulac), magnesium hydroxide (Milk of Magnesia), sorbitol

and magnesium citrate.

Lubricant Laxatives

Lubricant laxatives coat the stool and intestinal walls allowing it to pass through more easily. The most

common of these types of laxatives are mineral oil and glycerin. Mineral oil is usually taken orally (but

sometimes administered as an enema) while glycerin is usually provided in a suppository dosage form to

CAUTIONS: Many stimulant laxatives are “all natural” such as Senna, castor oil and cascara sagrada

but that does not mean they are safe to use. Senna can cause a condition that results in the

pigmentation of the colon wall (melanosis coli). Using these agents on occasion is usually without

harm but they become easy to rely upon and can damage the muscles involved in peristalsis

permanently and make constipation worse. If you choose to use a stimulant laxative, use sparingly

and infrequently.


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be inserted rectally. If stools are hard, dry and compacted a glycerin suppository usually works best (and

quickest) to soften, lubricate and evacuate difficult to pass waste.

Enemas

An enema is the rectal administration of a liquid. An enema may be used to

achieve different goals but typically is used to evacuate the bowels. Common

enema solutions include tap water, saline laxatives, coffee and mineral oil.

Prescription Drugs

There are a few pharmaceutical drugs (requiring a prescription) that are indicated for the treatment of

persistent constipation unresolved by other treatment strategies. The two big constipation prescription

drugs are lubiprostone (Amitiza) and tegaserod (Zelnorm).

Surgery

In rare instances surgery is deemed necessary or appropriate when there are colonic malignancies

(cancer) or gastrointestinal tract obstructions that can result from various causes.

CAUTIONS: Special care is to be taken while ingesting mineral oil, especially in the elderly; if it is

aspirated (inhaled) it can cause pneumonia. Mineral oil also coats the intestinal mucosa and blocks the

absorption of fat soluble vitamins A, D, E and K. Glycerin suppositories can result in electrolyte

imbalances.

CAUTIONS: Frequent use of enemas is not advised as the muscles involved

in defecation may come to rely upon these measures, causing constipation

in their absence. Also note that saline laxative enemas can cause just as

much dehydration and electrolyte imbalance as ingesting them orally.

CAUTIONS: The side effects that prescription drugs cause are usually more prominent than over-the-

counter treatments. These drugs can cause headache, diarrhea and nausea resulting from delayed

gastric emptying. These should be considered a last resort if to be used at all. I believe there are few

situations that warrant their use.


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www.DoctorScottHealth.com Chapter 5 - Promoting Good Digestive

Health & Constipation Remedies Page 28 of 49


Chapter 5 - Promoting Good

Digestive Health &

Constipation Remedies

The following is a list of things that will help you maintain good digestive health. It also includes more

natural remedies for constipation.

Avoid Processed Foods

Aside from harmful additives and preservatives the body must filter out from most processed foods,

these foods are already finely broken down and so they compact and don’t travel as well once within

the intestines. Because the carbohydrates in these foods are very stripped down, they break down into

simple sugars very rapidly. This causes erratic spikes in your blood sugar that your body must then work

harder to regulate. You also become hungrier for your next meal much sooner.

Exercise

Exercise at least 20 minutes 3 times a week and

ideally 30 minutes a day. Choose an activity you

enjoy. If you don’t like to run then don’t force

yourself to; there are many options you may find

more enjoyable. You want to create a lifestyle

habit you can sustain. Play racquetball with a

friend, swim, play pick-up games of basketball,

ride your bike, take a hip hop class… you get the

point. Exercise can be challenging but it doesn’t

have to be a complete chore. It should be

enjoyable. You’ve heard it before but exercising

has such an important range of health benefits;

among the many, it enhances blood circulation, toxin removal, heart health and stimulates the

intestines to move things along.


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Hydration

Not only is drinking plenty of water and fluids important (about ½ to 1 gallon daily)

but minimizing diuretics that can dehydrate you can be just as important. Diuretics

are substances that increase your body’s elimination of water through urination.

Diuretics can easily dehydrate you and eventually draw water out of your stools

making them dry, hard and more difficult to pass.

Diuretics include coffee, caffeine and alcohol. There are also prescription diuretics

such as furosemide that are prescribed for high blood pressure, edema, congestive

heart failure and other medical conditions. If you do frequently consume a diuretic

or multiple diuretics and don’t plan on stopping any time soon, just realize that you

must drink more water to compensate for the losses.

Fiber

Dietary fiber is simply non-digestible food matter. It has the power to

change the nature of the contents in the gastrointestinal tract and how

nutrients and other compounds are absorbed. Dietary fiber is also

referred to as “roughage,” as it is the rough or coarse material that the

digestive system needs for good gut health. Soluble fiber (which dissolves

in water) slows down transit time by joining with other digestive tract

contents to make an almost gelatin like substance. Insoluble fiber (does

not dissolve in water) bulks up the stool and draws water into the colon.

This stimulates the peristaltic action of the intestines to move things

along. Fiber is also a food source for “good bacteria.” Fiber slows the

absorption of broken down carbohydrates or sugars resulting in a more

steady stream of sugar or energy over time, rather than a large spike

followed by a crash.

Some good foods that have more fiber content are beans, lentils, brown

rice, fruits, vegetables, berries, old fashioned oats, steel cut oats, sweet

potatoes, nuts, seeds, whole wheat pasta, quinoa, bran and barley.


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Diet

Eating whole foods while eliminating (or at least minimizing) processed foods can go a LONG way in

keeping your digestive system in good health. Try to incorporate as many fruits and vegetables into your

diet, especially those dark leafy greens. If it is too difficult to get a decent amount of the dark leafy

greens in your diet (such as spinach, kale and romaine lettuce) there are supplements such as Super

Green in a condensed powder form that can easily be added to a smoothie. It’s always better to get

nutrition from a whole food source though!

Foods That Stimulate the Digestive Tract

Prunes, papaya, pear, guava, apricots, celery, carrots, apples, grapes, raisins, spinach, dates, figs,

avocados, rhubarb, sauerkraut, beetroot, garlic, coconut, kiwi, mango, cantaloupe lemon and other

citrus fruit.

More Healthy Fats

Despite the last couple decades of

demonizing dietary fat, especially saturated

fats, the scientific and nutritional community

is finally opening their eyes to the

importance of incorporating healthy fats into

the diet. Many of these fats are actually

saturated fats. Healthy fat sources include

butter, olive oil, coconut oil, avocados and

nuts. The fats from these provide building

blocks for our hormones and cells, are dense

energy sources, provide lubrication to dry

and hardened stools and can actually

promote weight loss.

Avoid fat substitutes like margarine and hydrogenated oils. Trans fat is very bad for

your health. Roughly 30% of the calories you eat should come from fats of which you

should try to consume the more healthy variety. These fats are natural stool softeners

and eases bowel elimination.


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Magnesium

Magnesium is an essential mineral for human nutrition and many of us have lower levels than we

should. Magnesium is a critical player in the contraction and relaxation of muscle. Peristalsis is the

primary mechanism that propels waste through our intestinal tract by the contraction of intestinal

muscles, so you can understand how lack of magnesium can disrupt bowel movement regularity.

Magnesium calms nerves, reduces stress and fatigue while also providing a calm energy. Although

magnesium keeps natural energy levels up it also promotes relaxation and sleep. The product Natural

Calm is a great phosphorescent powder supplement to quickly get magnesium into your system.

Potassium

Potassium, is another important mineral that your body needs to coordinate nerves and muscles in the

body… including the intestinal muscles that push waste through your digestive tract. Constipation is

often related to hypokalemia (potassium deficiency). Eating leafy greens such as spinach, kale and

parsley provide good dietary sources of potassium. Other high potassium foods include grapes,

blackberries, potatoes, carrots and citrus fruits. Bananas do contain a good amount of potassium but are

one of the least desirable fruits to eat for both their high starch sugar profile and ability to sometimes

cause constipation. Green, unripe bananas are especially prone to cause constipation.

Fish Oil

Fish oil contains omega fatty acids (omega 3’s

being the most beneficial) that are good for our

heart, cognitive performance, mood regulation,

reduction of stress levels, skin, hair and nails. In

addition to this it provides great lubrication for

our stools so they can more easily pass through

our digestive tract.


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Probiotics (e.g. Acidophilus)

Probiotics are “good bacteria” you can add to your diet by eating

fermented foods such as yogurt, sauerkraut, kefir, kombucha,

pickles and kimchi or by taking a probiotic supplement such as

Align, Culturelle or Accuflora. The bacteria they contain can

promote bowel regularity, decrease cramps and bloating,

decrease occurrence of yeast infections and boost immunity.

Your intestines contain more bacteria than you have cells in your

body. Crazy, right? You actually have around 100 TRILLION

bacteria camped out in your intestines. This range of bacteria

(along with other microorganisms) is called your intestinal flora.

If you were to dry out your stool, the dry weight left over can be

comprised of up to 60% bacteria. Although we often think of bacteria as the cause of sickness and

infection, most of the bacteria in our gut are very beneficial to our health. These bacteria even provide

us vitamins, specifically biotin (a specific B vitamin) and vitamin K. They stimulate and train our immune

system to attack pathogenic threats, including bad bacteria, all the while allowing themselves, the

“friendly bacteria,” to thrive.

There is a balance of good and bad bacteria and so it’s

usually not a problem to have a lot of “bad bacteria” in

the mix. When this balance is disrupted and the good

bacteria become starved and overcrowded by bad

bacteria we can experience negative intestinal

symptoms. When we eat a poor, highly processed diet

we starve the good bacteria and allow bad bacteria to

flourish. These bad bacteria secrete toxins that can

cause inflammation, mucous productions, decreased

intestinal absorption, cramping and diarrhea.

After a course of antibiotic therapy most of our intestinal flora or bacteria has been wiped out.

Occasionally this allows bad bacteria to get the leg up on the good bacteria and to multiply out of

control, potentially causing us harm. One example that illustrates this is a Clostridium Difficile or C. Diff

infection that commonly occurs after antibiotic therapy. Without the good bacteria to keep C. Diff in

check, it grows rampant while secreting large amounts of its toxins that cause pseudomembranous

colitis. That’s why it’s important to eat some source of good, live bacteria as found in yogurt or a

probiotic supplement during and after antibiotic therapy.


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Chlorophyll

Chlorophyll promotes good gut health and has the added

bonus of neutralizing bad smelling gas and foul smelling

breath. You might remember from grade school that

chlorophyll is the green pigment found in plants that

harvests the energy of the sun in the process called

photosynthesis. It is chalk full of enzymes, antioxidants

and amino acids while able to boost immunity, wound

healing and the ability to extract accumulated toxins

from the liver. You can get it from eating vegetables or by

taking a liquid chlorophyll supplement.

Vitamin C Powder

Vitamin C or ascorbic acid is becoming more widely known for

its ability to fight infection and sickness with high doses (1000

mg and more) but is not as widely known for its mild laxative

effect. Add a scoop of vitamin C powder containing 1.5 g or

1500 mg of actual vitamin C. Add this to a small amount of

water (about a quarter of a cup) and drink. Wait 15 minutes

and if you haven’t felt the rumble in your tummy, take

another dose. It may take up to around 6,000 mg to achieve

the laxative effect. Vitamin C is a water-soluble vitamin (your

body simply excretes excess amounts into the urine). These

higher doses are completely safe unless you have a history of

kidney disease or kidney stones, in which case limit your use

or discuss further with your primary care provider.


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Lemons

The citric acid in lemons stimulates peristalsis of the

intestinal walls, moving waste along. Lemons are one

of the healthiest foods on the planet. Lemon is a

detoxifying super food that will clean your liver,

blood and boost your ability to fight infection.

Lemons also contain a high amount of vitamin C. For

best results buy whole, fresh lemons. If you haven’t

already, read the section on ginger to discover a great

combination power tea.

Ginger

Ginger root is an amazing little herb that is

very soothing to the stomach and also

capable of greatly boosting your immune

system to fight infection. You can buy it in

powder form or better yet, you can buy fresh

ginger root at the grocery store usually

somewhere in the produce department.

Make a tea of it by cutting 3 to 10 thin slices

(depending on your taste preference of

ginger) of the root into a saucepan of boiling

water, allowing it to low boil for 10 to 20

minutes. Combine with ½ a fresh-squeezed

lemon and around a tablespoon of honey for

a delicious super tea that not only soothes

the stomach and promotes bowel movements but also enhances immune powers. This is great tea when

you are experiencing a cold, flu or sore throat. In addition to easing abdominal discomfort it also coats

and soothes the throat.


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Honey

Honey is a great natural sweetener to add to

teas and foods needing a little extra

sweetness. Honey is a humectant. A

humectant is an agent that holds and draws in

moisture. When we eat honey more moisture

is drawn into the stool making it easier to pass

through the digestive tract. In addition to this,

honey’s additional health properties include

antimicrobial properties and a scavenger of

free radicals, as it is a source of antioxidants.

Honey also enhances your immune system.

Eating indigenous or local honey farmed from

the region you live in will eliminate or reduce

many airborne allergies a person suffers from.

MSM (methylsulfonylmethane)

MSM or methylsulfonylmethane is a compound and supplement

that is a natural source of organic sulfur and helps the body more

readily maintain connective tissue, skin, hair and nails. In addition

to this it has the ability to produce bowel movements. By taking

about 2,000 to 4,000 mg daily makes most experience a bowel

movement within a day or two and can also promote regularity.


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Juicing

Cabbage, beetroot, carrot, spinach

and apple is a great combination of

produce to juice and drink. It not

only promotes regularity but can

also can be used to treat a current

episode of constipation. Many have

cured their constipation by drinking

½ a cup of cabbage juice before bed

and in the morning alone. The

combo of the 5 juices above is even

more powerful and each ingredient

has their own unique nutritional

virtues. At some point in time, if you

haven’t already, it would be beneficial to your health to invest in a juicer and incorporate whole food

juice into your diet. There are a number of easy juicing recipes that deliver many healthful results.

Apple Cider Vinegar (ACV)

Apple cider vinegar is an extremely health fortifying substance

that has been anecdotally used to treat everything from common

warts to… you guessed it, constipation. Start with a teaspoon and

add up to a tablespoon of apple cider vinegar to about a cup of

water and drink daily to stimulate a bowel movement, detox

your gut and enhance your immunity. You may notice other

health benefits after continued use as well. Make sure you don’t

drink the apple cider vinegar straight (dilute as described) and

also be sure to rinse your mouth after drinking even with the

diluted form. The acetic acid in the vinegar can eat away at the

enamel on your teeth over time.

Avoid Common Foods That Constipate

Avoiding sugar, sweets, white flour, white bread, white rice, hard-boiled eggs and cheese until you get

your constipation under control is a good idea. If you do eat these items try to eat a fiber food along

with it, like an apple. This will help to offset the constipating effect.


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Flax Seeds

Flax seeds act as a bulk forming laxative providing soluble

fiber to your digestive tract. Flaxseeds also contain a high

amount of omega fatty acids (including omega 3’s). You

can add these seeds to a smoothie, sprinkle them on a

salad, eat spoonfuls of it or consume in any other way you

choose to enjoy them. A good recommendation to stay

regular is to take a tablespoon of ground flax seeds with

at least 8 ounces of water 2 to 3 times daily.

Olive Oil

Taking 1 to 2 tablespoons of olive oil upon waking and also before bedtime has been the cure for many

people’s constipation and following this regimen consistently also keeps them regular. Olive oil is largely

comprised of healthy monounsaturated fat and aids in lubricating and softening the stool for easier

passage through the digestive tract.

Blackstrap Molasses

Blackstrap molasses is the product that remains during the process of sugar cane refinement. It is

nutritionally dense and referred to as a super food by many health experts. It contains high amounts of

vitamin B6, iron, calcium, potassium, magnesium, selenium, copper and manganese. It has been said to

prevent colon cancer by removing toxins from the digestive tract. Add a tablespoon of blackstrap

molasses to a glass of warm milk to promote a bowel movement. Drink this before bed. Many have

found this as a successful constipation remedy and health fortifier at the same time.

Heated Prune Juice

Prune juice is one of nature’s great constipation remedies but it doesn’t work for many… at room

temperature. Many who had unsuccessfully tried prune juice in the past at cold or room temperature

had success when they were recommended to heat it up. Why does it work better heated up? It’s not

well understood but it is known that warm liquids are significantly friendlier to the digestive system and

help things move along. For an even more powerful remedy nurses will use for patients in a hospital

setting, add a tablespoon of real butter to the heated prune juice, heat for approximately 30 more

seconds, allow to cool, stir and drink within 10 minutes.


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Garlic

Garlic stimulates intestinal

movement within the digestive

tract and enhances blood flow to

your intestines. Garlic is an

amazing food that affords many

health benefits including heart

health, blood purification and

constipation relief. Eat a clove a

day or incorporate it into your

diet by using it dishes you

prepare.

Triphala Powder

Triphala, literally meaning “Three Fruits,” is an Ayurvedic herbal formulation comprised of three dried

fruits, namely amalaki, bibhitaki and haritaki. This combination of highly health beneficial fruits supports

and enhances the proper function of the digestive, circulatory, respiratory and genitourinary systems.

Taking a little before bed (¼ to ½ a teaspoon) promotes excellent sleep, leaving you refreshed in the

morning and ready to produce a bowel movement .

Coconut Oil

Coconut oil adds lubrication to the stool and also promotes a healthy

balance of gut bacteria. Coconut oil is a wonderful nutritional fat,

natural antimicrobial, metabolism booster, immune booster and

system detoxifier.


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Peppermint Oil

Add a few drops of peppermint oil to a glass of warm water.

Peppermint soothes the digestive tract. This is the

traditional reason why peppermint candies are given after a

meal at a restaurant. You can purchase peppermint in a pure

oil form and use to treat anxiety and stress related

constipation. It has a very relaxing effect. It’s also helpful to

have around in case of a headache; simply add a drop with

your finger to each temple on your head.

Cayenne Pepper

Cayenne pepper stimulates peristalsis in the

intestines, aiding in bowel movement regularity.

Cayenne Pepper also increases blood flow to the

intestinal walls, helps detoxify blood, rids the body

of mucous and ramps up metabolism.

Cinnamon

Cinnamon is a great spice to incorporate into

your diet. It soothes the digestive track, enhances

metabolism and regulates blood sugar. It’s great

for diabetics or anyone trying to keep healthy

blood sugar levels. It’s a great little weapon in

weight loss.


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Baking Soda

Baking soda, which is sodium bicarbonate, is an old remedy to help relieve

stomach acid and ease the GI tract. Bicarbonate is a buffer that helps the

body maintain a proper pH balance. The western diet is mostly acidic so by

adding this alkalizing buffer to your body your body can achieve a balance

more easily. Add a teaspoon of baking soda to a warm glass of water with a

half a squeezed lemon for a great digestive system tonic.

Epsom Salt

Epsom Salt when taken orally is technically a natural saline

laxative and as such can cause dehydration with repeated

use… so use sparingly. Epsom salt is chemically comprised of

magnesium and sulfate. Magnesium aids in the intestinal

muscles to contract for peristalsis, while also drawing water

into the intestines to soften stools and flush things out. All you

need is a teaspoon in a glass of water or juice (the sweetness of

juice may offset the saltiness). Mix with a juice with high pectin

or sorbitol content like apple juice or prune juice for best

effects. Mix until the Epsom Salt crystals have completely

dissolved and then drink. You should experience a bowel

movement after 15 minutes to a few hours.

Fasting

Fasting or abstinence from food to boost health is a

practice that dates back thousands of years. There is

fervent debate on the health benefits or consequences

that result from fasting. Despite its opponents, the

healing properties of fasting are well documented in

many books, anecdotal cases and research studies. I

encourage you to research the topic further.

You are constantly putting food, drink and other

substances in your body, relying on your digestive system

and liver to process and sort out the mess out. It takes a

lot of energy to carry out these processes and the digestive system and liver rarely get a decent break.


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A simple 24 hour water fast (or juice fast) from sundown to sundown once a month or more can give

your digestive system a much needed break, allowing your body to allocate its resources to heal, rebuild

and fortify other areas. You also might find it interesting that calorie restriction is one of the most

scientifically validated methods of achieving anti-aging effects. It activates anti-aging genes. So besides

the helpful break you are providing your digestive system, you’ll also age at a slower rate. Try it and see

how you feel. Many notice clarity of mind, positive outlook and increased vitality.

Cleansing

The practice of cleansing usually espouses debatable scientific theories but also has plenty of

indisputable virtues. I don’t like or really endorse the common use of laxatives while carrying out these

cleanses. One of the safest cleanses is fasting. However, cleanses like The Master Cleanse, which consist

of only drinking a solution of fresh-squeezed lemon juice, pure maple syrup, cayenne pepper and water,

is one of the most popular and many boast about the transformative effects it has on both body and

mind. Weight loss does occur from cleansing but the important aspect is waste and toxin removal, not

only from your digestive system but from your liver and entire body. Research this practice more to see

if you believe you’d benefit from it.

Yoga Poses

There are a lot of beneficial yoga poses or asanas (as they are referred to traditionally) but the two of

the most helpful and easiest to perform are the wind-relieving pose (Pavanamuktasana) and the

shoulder stand (Salamba Sarvangasana).

1. Wind-Relieving Pose

While still lying on back, with both legs flat on floor, bring one leg up, grab your knee and pull it

to your chest. Hold for 10-15 seconds while holding your breath. Slowly exhale as you release

the hold of your leg and bring it back down to the ground. Alternate, doing this with the other

leg. Repeat this back and forth for about 5 to 6 minutes. You likely will be passing gas as

pressure begins to build up. This is good and natural.


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2. Shoulder Stand

Lie on your back. Bring your legs up and

backward like you are trying to do a

reverse summersault. Keeping your

upper arms flat on the floor you will

place your hands on the small of your

back to support it. Placing your hands

in this position also make it easier to

push yourself into the proper position.

Start to straighten your legs out so they

are straight up in air while pushing your

back towards your neck so it becomes

more and more vertical. This stretches

the neck quite a bit. If you have a neck

injury this pose may not be safe for you

to perform. However the pose is great

at improving digestion, blood flow to

the abdominal muscles, reducing

fatigue, stimulating the thyroid and prostate glands, relieving congestion and breathing

problems, relieving insomnia, helping infertility and also reducing symptoms of menopause.


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Acupuncture and Acupressure

Both acupuncture and acupressure are ancient Chinese healing modalities structured around a system

that believes that the human body is comprised of a complex network of energy that travels along

meridian lines, punctuated by points known as meridian points. There are 14 of these points and they

are all interconnected with the brain, various organs and body parts. These can be punctured with a

small needle (acupuncture) or have firm pressure applied to them (acupressure) to relieve distress from

their corresponding system or area.

You can see a professional acupuncturist or you can perform a few acupressure techniques I will now

describe to you that will help stimulate a bowel movement.

1. Below Knee Cap

Below your knee cap, on the outer side of

your leg, just below your tibia is a muscle

that runs along your shin. Massage this

area, right along the outside of the shin with

firm pressure. The correct area will vary

slightly from person to person. Find the area

or areas the work best for you. Massage for

15 seconds at a time. You can do this while

sitting on the toilet and even apply pressure

and massage down both of the shins

simultaneously.

2. Between Thumb and Index Finger

On the back side of the hand, apply a firm pressure or a

continuous circular massage to the muscle between your thumb

and index finger for 30 to 60 seconds. This can also help

alleviate pain from head and tooth aches.


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3. Below the Navel

Approximately 2 inches below your belly button is a meridian point that you can apply firm

pressure to or a circular massage (clockwise) in order to not only eliminate constipation but also

abdominal gas and bloating. Do this for 30 to 60 seconds.

4. Above Outside Elbow

Place your palm up. On the radial

(thumb) side of your arm, just

above the bone where your elbow

hinges, is a point between the

forearm and bicep. This is another

meridian point that when applied

pressure or deep massage to can

stimulate intestinal relief.

5. Interior Ankle

Put your thumb somewhere around the point where the interior portion of your ankle flexes.

Move your foot up and down and feel-out that middle point where your foot hinges; you’ll be

able to sense what area works best when pressure is applied. Massage for 15 seconds at a time,

up to 4 or 5 times.

Foot Reflexology

Similar to acupressure, foot reflexology believes that the nerves in the foot are connected to other

organs and systems in the body and that by applying a firm pressure or massage to certain areas of the

foot can relieve other areas of the body. You can use foot reflexology to stimulate the movement of the

colon to aid in producing a bowel movement. You will do this by tracing a path from the right foot to the

left foot that corresponds to the anatomy of the large intestine or colon.

For a quick background, the small intestine passes its contents into the large intestine or colon at a

junction known as the ileocecal valve. Once fecal matter has been passed into the colon it travels

upward on the right side of your abdomen through the ascending colon, then across, moving towards

the left through the transverse colon, then down the descending colon, into the sigmoid colon and

finally the rectum. You are going to stimulate a similar pathway that is mapped on the feet.


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This technique is performed by applying firm pressure to the foot with your thumb, rocking it forward

and then repositioning your thumb slightly more ahead and repeating, moving in a desired direction.

This is called thumb walking. This should be performed by someone else (as it is difficult to perform on

your own feet) and therefore the following directions are from the perspective of a person standing in

front of your feet.

Begin by finding the area on the bottom of the right foot, along the outside edge just above the heel.

This corresponds to the ileocecal valve. Thumb walk up along the edge of the foot (which corresponds to

the ascending colon) until you reach the midway point of the foot. You will then thumb walk to the right,

across the foot to the other edge of the foot where the arch is located. This path corresponds to the

transverse colon. You have thumb walked half the distance. You will now act as if the feet were joined

together and simply continue across to the same area on the left foot, which will be the interior midway

point within the arch of the left foot. Keep thumb walking across the left foot toward the outer edge of

the left foot to complete the transverse colon, then finally head down the outer edge of the foot until

you reach the beginning of the heel (this is the path of the descending colon). You have just stimulated

the colonic muscles that move waste forward, in the natural direction used for elimination.


46




Hot-Cold Showerhead Therapy

This technique will work better if you have a showerhead that can concentrate into one stream of high

pressure water. With your showerhead configured to this setting you will position yourself in the shower

so the stream hits you in the gut. You will alternate the temperature from as hot as is comfortable to ice

cold. Wait 1 minute between temperature changes and do this 3 to 5 times. This stimulates blood flow

to the digestive tract and wakes up those intestinal muscles to move things along.

Listen When Nature Calls

When you feel the urge to go to the bathroom for a #2, make sure

you heed the call! When you ignore this feeling you are training

your body to be become desensitized to this helpful cue that alerts

your body when it is ready to defecate. Always listen to your body

and your health will naturally improve.


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Chapter 6 - Natural Cures to

Be Careful With

Just because something is “natural” does not mean that it is safe or without

consequences. The following are common natural remedies that have powerful

stimulant laxative effects that will help produce a bowel movement by creating

more powerful intestinal muscle contractions but also can cause intestinal distress,

damage to intestinal muscles over time and the potential for rebound constipation. I

recommend avoiding these until you have used safer methods outlined in this guide.

Castor Oil

Castor oil is a vegetable oil derived from the seeds of the Castor

plant. A certain compound within castor oil is metabolized in the

small intestines to ricinoleic acid which happens to provide the

stimulant laxative effect that increases the strength and

frequency of muscle contractions involved in peristalsis. Castor oil

has a strong purgative effect and can cause quite a bit of

abdominal distress while it’s working to achieve a bowel

movement. Castor oil also decreases glucose absorption as well.

Aloe Juice

There is not enough evidence on aloe vera juice to rule out

whether it is a safe compound to consume regularly. Some

scientific studies demonstrate cancer growth and development in

mice when fed aloe vera whole-leaf extracts. Aloe vera when

consumed intestinally also causes a pigmentation disorder

(melanosis coli) that colors the intestinal walls a very dark, nearly

black color. It has been deemed as a harmless side effect that can’t

be seen (without a GI scope) and resolves after discontinuation of

aloe supplementation. Aloe can have a strong simulative effect on

the intestinal muscles involved in producing a bowel movement

but have the potential to cause harm over a long period.


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Senna

Many over-the-counter laxative products that are of an

herbal variety, that have that enticing “All Natural”

claim on the box, usually contain Senna. Senna is a

legume plant whose leaves contain a high amount of

sennosides. These sennosides stimulate intestinal

muscle contractions and fluid secretion, aiding in the

production of a bowel movement. Prolonged use can

cause dehydration, electrolyte imbalance and impaired

intestinal muscle contraction that can result in

constipation that is even harder to treat.

Cascara Sagrada

Cascara sagrada was a name given to a species of buckthorn plant by the

Spanish Conquistadors that translates as “Sacred Bark.” It was given this name

for its powerful effectiveness as a laxative. Indigenous Native Americans in the

Pacific Northwest and Western Coast of the United States had been using this

herb for hundreds of years prior and introduced it to these Spanish explorers.

The scientific name of the specific species of buckthorn plant that Cascara

Sagrada is derived from is Rhamnus purshiana. The dried bark from the plant

contains compounds that have been used as natural laxatives for hundreds of

years. It contains hydroxyanthracene glycosides that stimulate peristalsis in

the colon and emodin that excites the smooth muscle cells in the large

intestine. Cascara should only be used for short periods (no longer than 7 days

continuously) as it can cause damage to intestinal muscles and nerve centers

involved in bowel elimination. It’s notable to mention that the FDA banned its

use in over-the-counter laxative preparations in 2002.


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www.DoctorScottHealth.com References: Page 49 of 49


References:

1. DiPiro, J. T. (2008). Pharmacotherapy: A pathophysiologic approach. New York: McGraw-Hill

Medical.

2. Diaz, Heitz R., Wang, S., et al. "Normal gut microbiota modulates brain development and

behavior." Proceedings of the National Academey of Sciences of the United States of America

108.7 (2011): 3047-3052.

3. Boudreau, M.D., Mellick, P.W., Olson, G.R., et al. “Clear evidence of carcinogenic activity by a

whole-leaf extract of Aloe barbadensis (aloe vera) in F344/N rats.” Toxicological Sciences: an

official journal of the Society of Toxicology 131.1: 26-39.

4. National Center for Complementary and Alternative Medicine (NCCAM)

http://nccam.nih.gov/.

5. American Gastroenterological Society.

http://www.gastro.org/.

6. U.S. National Library of Medicine.

http://www.nlm.nih.gov/.

7. MedLinePlus.

http://www.nlm.nih.gov/medlineplus/.

8. Medscape.

http://emedicine.medscape.com/.

9. University of Maryland Medical Center.

http://umm.edu/health/medical/altmed/condition/constipation.

10. “Scientists find key to growth of "bad" bacteria in inflammatory bowel disease.” UC Davis Health

System. http://www.ucdmc.ucdavis.edu/publish/news/newsroom/7462.

11. Martone, Robert. “The Neuroscience of the Gut.” Scientific American.

http://www.scientificamerican.com/article.cfm?id=the-neuroscience-of-gut.


http://nccam.nih.gov/

http://www.gastro.org/

http://www.nlm.nih.gov/

http://www.nlm.nih.gov/medlineplus/

http://emedicine.medscape.com/

http://umm.edu/health/medical/altmed/condition/constipation

http://www.ucdmc.ucdavis.edu/publish/news/newsroom/7462

http://www.scientificamerican.com/article.cfm?id=the-neuroscience-of-gut

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