Welcome to this Issue of
Brisbane Naturopaths’ Newsletter
Announcing: The Revival of our Newsletter, please feel free to share this Issue. Friends can Subscribe at our Website
· Do you experience these symptoms?
· Some underlying causes of Constipation
· So how do we find the underlying cause?
· 8 tips to relieve constipation
· Things to avoid
· Recipes to assist with constipation
· Plus more tips and things to read
We’ll send you Health & Healing tips & info each month. Watch for our new information coming soon on Gut Health and alerts on our upcoming “Gut Happy” website products & services.
Let us know if there is anything you would like to know more about or something you would like to see in this space!
Do you experience
- Infrequent bowel movements
- Hard, dry stools
- Discomfort when trying to pass a stool
- A feeling of incomplete evacuation
- Recurring tummy pains
- Intestinal bloating
- Excessive or offensive flatulence
- Avoid going to the toilet as it hurts to pass a stool
- Leakage or soiling on your underpants
Some underlying causes of Constipation
- Gut dysbiosis (where the balances of flora in the intestines is having more “bad bacteria”, yeasts and parasites than “good”)
- Irritable Bowel Syndrome
- Small intestinal Bacterial Overgrowth
- Food intolerances/ allergies
- Maldigestion (incomplete breakdown of nutrients in the gastrointestinal tract).
- Malabsorption (impaired transport of nutrients from the intestine into the blood).
So how do we find the underlying cause?
- A good case taking history (asking many questions relating to present, past, family and environmental health and lifestyle)
- Stool Analysis: a test that identifies bacteria and yeast, parasites, maldigestion, malabsorption, inflammation and immune function of the gut.
- The Organic Acids Test (OAT): a comprehensive snapshot of your overall health and provides an accurate evaluation of intestinal yeast and bacteria. Abnormally high levels of these microorganisms can cause or worsen behavior disorders, hyperactivity, movement disorders, fatigue and immune function.
- Gluten sensitivity panel
- Food intolerances/ allergy testing
8 tips to relieve constipation
- Diet: increase fibre foods such as leafy greens, pears, kiwi fruit, chia or linseeds
- Hydration: are you drinking enough water???
- Movement and exercise gets the bowel moving: One randomized trial indicated that with four weeks of daily yoga practice using selected yoga poses improved IBS Symptoms when compared to a wait list control group.
- See this Youtube Video: https://youtu.be/j3qhXH3D1Ew
- Probiotics: getting the right strain is important (your practitioner will advise)
- Prebiotics: fibre that helps feed and grow beneficial bacteria species of Lactobacilli and Bifidobacteria. Once again, your practitioner will advise the correct formula depending on your symptoms.
- There is also good evidence that massage has been effective for patients with constipation as it stimulates peristalsis movement. Certain essential oils mixed with Coconut oil as a carrier, will help ease, soothe and relax your tummy. Ask your naturopath as we sell pure essential oils in our clinic
- Pop a Squat: The Squatty Potty is designed so we can squat rather than sit when we poop. Believe it or not, this is the position we should be in to eliminate properly for a healthy system. Buy on line at Squatty Potty Australia
- Magnesium Salt Baths Salts: these are used to stimulate liver detoxification, reduce inflammation to sore muscles, promote healthy circulation, and help with relaxation and normalising sleep patterns. Even add a few drops of our essential oil for calming and sleep. Bath or footbaths are both effective treatments.
Things to avoid
- Over the counter laxatives: these offer immediate relief, but you need to know that this is a “quick fix” and you are not addressing the underlying cause of your constipation.
In fact, some laxatives can cause your body to become dependent on them, so they end up doing a lot more harm than good, destroying your good bacteria - Reduce the intake of animal protein, dairy products (especially cheese) and processed food
- Coffee, carbonated drinks, and alcohol.
- High-protein diets.
Recipes to assist with constipation
The best way to start the day is with a green juice – rich in nutrients and high in fibre, to get you pooping.
Green Juice: organic produce is best or soak vegetables in Apple Cider Vinegar for 2-3 hours (fill sink ½ full of water add ½ cup ACV
- Spinach or kale
- Cucumber
- Celery
- Green apple
- Lime/ lemon juice
- Ginger/ Turmeric
- Mint/parsley
- Coconut water
Add all together and blend until smooth.
Super Green Soup: This soup is to die for, so full of loving ingredients to soothe and heal the gut.
Ingredients
- 1 TBS EV Olive Oil
- 1 onion chopped
- 1 fennel chopped
- 3 garlic cloves
- 2cms piece ginger and turmeric (grated)
- 2 sticks celery sliced
- 2 broccoli bunches chopped
- 1 bunch kale chopped
- 2 cups homemade chicken broth or 2 teaspoons of our special concentrated broth/ mixed with 2 cups of filtered water (sold in our clinic).
- 1 can coconut milk (Ayam Blue label is best)
- Pinch Celtic sea salt
- Freshly ground pepper to taste
- 2 TBS Lemon zest, basil leaves and turmeric coconut chips to decorate
Method
- Heat olive oil in a heavy based pan and onions, fennel, garlic, ginger and turmeric, then add celery
- Add broccoli and kale and stir fry for 5 mins
- Pour in stock and coconut milk
- Bring to boil and then simmer for 15-20 mins
- Transfer to blender and blend until smooth
- Return to pan to heat
- Season to taste
- Stir in 2 TBS lemon juice
- Sprinkle on coconut turmeric flakes and fresh basil
- Serves: 3-4
Gelatin Treats
When we refer to gelatin, it is in a powdered form, it must be of the best quality: bovine (from grass fed cows) and not the cheap porcine products (not your supermarket variety ‘Aeroplane Jelly’ for example). At Kangaroo Point Naturopaths we stock a high-quality gelatin product so that you can spoil your family with yummy treats (recipes given on purchase of product…. try this one!!).
Servings: 4
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