Constipation Brochure_Layout 1.qxd - Renew Life

PReduce constipationPIncrease energyPEliminate toxinsPImprove nutrientabsorptionPDecrease risk ofdiseasePReduce toxic load

ConstipationNo one wants to talk about it, admit to it, or take thenecessary steps to relieve it until the situation becomescritical. According to the Canadian Association ofGastroenterology, approximately one million Canadiansa year suffer from constipation (http://www.cagacg.org/patinfo/constipation.htm,04/05/2005). Whatmakes this statistic so alarming is that this is usingconventional medicine’s definition of constipation(approximately 1 bowel movement every 2-3 days). Whenone considers that we should behaving 2 to 3 bowel movements perday for optimal health, this numberis significantly higher.My name isBrenda Watson.I am a NaturopathicDoctor, a CertifiedNutritionalConsultant and aColon Therapist.After almost twodecades of clinicalwork focusing onthe digestive system,I know thatconstipation is aserious health issuethat should neverbe ignored. Theproblems that resultfrom constipation canrange from depressionto fatigue to seriousdiseases of the colon.If you suffer from constipation, youwant a permanent solution to thisproblem. Fortunately, there areimmediate, natural measures thatcan help relieve your constipationdifficulties. It is imperative to takeimmediate action as constipationhas many damaging effects on thebody including:• Raising your risk of colon cancer(Watanabe et al., 2004)• Being 4 times more likely todevelop breast cancer (Petrakis &King, 1981).• Causing pressure in the bowelswhich can stimulate the growthof cancer cells (Walsh et al.,2004).• Causing psychological distress, anxiety, depression,insomnia and sexual dysfunction (Tan et al., 2003).• Causing autointoxication (when toxic substances areabsorbed from the bowels into the bloodstream).Autointoxication has been blamed for a long list ofhealth problems, including depression and serious skinproblems (Person & Bernhard, 1986).Healthy bowel movements are essential to a healthy body.The bowel is like a sewage system, unless we cleanse thesystem of toxins daily, they will enter the blood stream andharm the body.

Small children generally have natural, easy bowelmovements; food goes in and waste comes out. As we growolder, our bowel habits become regulated by school bells,work and travel schedules. Ignoring the urge and notfitting bowel movements into your schedule is the first stepin creating lifelong bowel problems. According toconventional medicine, regularity of bowel movements isindividual: one person may experience three movements aday, while another may experience 1 every 3 days.Natural health practitioners believe that the bowel is thefoundation of good health and having 2-3 bowelmovements daily is important inkeeping not only the bowel, but also thebody healthy.Conventional medicine also definesconstipation strictly in relation to thefrequency of bowel movements. Thosewho suffer constipation often describetheir complaints differently;• Dry, hard or lumpy stools• Straining to have a movement• Incomplete evacuation or feelinglike you still need to go• A sense of difficulty in passing astool• HemorrhoidsHow does Constipationcreate poor health?Constipation slows down the transittime of food. Transit time is the amountof time it takes for a meal to enter themouth and the remains to exit the rectum, this should beless than 24 hours. Constipation causes food transit time toslow down. Slow transit time becomes a problem, asputrefied (toxic) material stays in the colon longer,allowing toxins to enter the bloodstream through theintestinal wall. This is called autointoxication and can leadto many different states of disease from headaches toautoimmune disorders. Additionally, slow transit time canlead to a build-up of toxic material along the intestinalwalls. This build-up reduces the absorption of goodnutrients. Malabsorption deprives the body of nutrientsthat are needed for energy and vitality. This is why so manyconstipated people complain of fatigue and depression.STOOL COLOURGenerally, the stool shouldbe walnut brown. Youmay experience temporarydiscolouration if you eatcertain foods such as beetsor dark green vegetables.CONSISTENCY & LENGTHStool should have a consistencysimilar to toothpaste and thelength of a banana. Manypeople produce small, hard,pellet like fecal matter. This isnot healthy. Insufficient dailyintake of water and fibre arekey contributors to improperconsistency and length.FREQUENCYAt minimum, you should haveone good bowel movement perday, but 2 to 3 is ideal foroptimum health.GAS AND ODOURGas is the natural by-productof digestion. However, anabundance of gas is not normal,nor should it be foul smelling.SINK OR FLOATNormal healthy stool shouldleave the body easily, settle inthe water and gently submerge.If there is not enough daily fibrein the diet (30 to 40 grams), thestool will quickly plummet tothe bottom of the toilet. If thestool floats, the likely reason istoo much undigested fat.

What causes Constipation?There are many different factors that can lead to a constipated colon. Generally it is acombination of unhealthy lifestyle choices, which ultimately results in constipation.DIET: Canadians have a love affair with C.R.A.P.Forgive the pun, but the fact is that Canadians love;C.R.A.P. FOODCoffee - Refined sugars and starch - Alcohol - Processed foodGrowing up on a diet low in fibre and too much processed foodsets the stage for constipation. Even those that have changedtheir diets as adults will need to retrain their elimination system,and this can take time. Additionally, Canadians do not consumeenough Essential Fatty Acids (EFA's), which are only found inraw nuts and seeds, and cold water fish. Oils from these naturalsources contain EFA's that are required daily for lubrication of the intestinal system. Sadly,most Canadians do not supplement their diets with these essential nutrients.LACK OF EXERCISE: A study in Germany found a reduction in symptoms ofconstipation among women who engaged in frequent physical activity (Blanke et al, 2001).While a study in Japan found that walking, along with dietary fibre helped maintain regularbowel function (Nakaji et al., 2002). Exercise stimulates lymphatic flow which can help createnormal peristalsis. This is essential to produce 3 bowel movements per day. Unfortunately,most Canadians do not get enough exercise.MEDICATIONS: Many medications can cause constipation including; anti-depressants,pain medications, antacids, diuretics, cholesterol lowering drugs and antibiotics.CHANGES IN ROUTINE: When your normal daily activity is altered the bowel canbecome constipated (ex. frequent travel, sickness, etc).LACK OF TIME: It may sound strange, but many of us do not create the time toeliminate regularly. How many of us get up in the morning, grab a cup of coffee and head outthe door in a rush to work? Sometimes, a slight urge to eliminate will be felt, but that urge isignored as we are "too busy" to act upon it. Over time, this reduces the natural urge toeliminate, and the urges become less frequent.How do I achieve 2 to 3 bowel movements per day?Dr. Leonard Smith, MD responds:It is unlikely that a doctor has explained how to achieve optimalelimination (2 to 3 bowel movements per day). This is probably due to thediscomfort experienced in discussing the subject. My comfort in having anopen dialogue about elimination is due to the amount of discomfort andserious disease I have seen in patients who experience constipation. Theformula for healthy bowel movements is actually quite simple. It is aprogram comprised of three simple steps;

1. PERISTALSIS/HYDRATION: To achieve 2 to 3 bowelmovements per day, the peristaltic action of the bowel must be regularand the colon must be properly hydrated. Peristalsis is the naturalmuscular movement of the colon. When functioning normally,peristalsis moves food through the digestive system in less than24 hours.Constipation is often caused by dehydration. The key to hydrating thecolon is to drink plenty of water. Some people require extra support,and can use hydrating minerals such as magnesium hydroxide. Whilemany "natural" products use herbal laxatives (like cascara sagrada andsenna), these are purgative herbs, which can be dangerous for your bodyif used for extended periods of time. Although better than beingconstipated, I do not suggest using them as they can be habit formingand do not restore the colon's independent ability to function properly.2. BULK: The colon requires bulk in order for it to move 2 to 3times per day. Optimal intake of fibre should be between 30 to 40grams per day. However, it is critical to ingest the correct type of fibre.There are two main types of fibre; soluble fibre and insoluble fibre.- Insoluble fibre has a cleansing effect (like a scrub brush) removingtoxins and old hardened material from the intestinal wall by ‘scraping’them off as it passes by. It also works to tone the bowel.- Soluble fibre works by absorbing toxins (similar to a sponge), soakingup toxins as it passes by.Both types of fibre are required to combat constipation. This isdifferent from most fibre supplements which are psyllium based.Psyllium is 97% soluble fibre, which can be highly constipating forsome people. Psyllium can be constipating because it absorbs 40 timesits weight in water. When you take psyllium, it can absorb most of thefree water in the colon, which leaves the colon dehydrated. This is whyso many people become constipated when they use a psyllium basedfibre supplement. Flax based fibre supplements provide a morebalanced form of fibre. This gives the user the benefits of both solubleand insoluble fibres; absorbing toxins and creating proper bulk in thecolon without dehydrating it.3. LUBRICATION: To achieve 2 to 3 bowel movements per day,lubricating the colon is critical in providing a smooth and gentleelimination. The body uses essential fatty acids (EFA’s) to lubricate thecolon. Essential means that these oils can only be obtained through thediet (raw nuts, seeds and cold water fish). EFA's are vital to manydifferent processes in the body including manufacturing every cell wallin the body. They ensure we have soft and healthy skin, (not only ourskin on the outside, but also our ‘internal skin’, the intestinal lining). Ifyou are not eating raw nuts, seeds, or cold water fish every day, you need

to be supplementing with EFA’s. As fats are difficult to digest, it is important to use an EFAproduct which contains lipase. Lipase is the digestive enzyme that is required to break downfats and oils so they can be used effectively by the body. These three steps;peristalsis/hydration, bulk, and lubrication, are a simple system that will result in proper dailyelimination. In addition to these steps, here are some helpful hints that also help create theproper environment for regular elimination:P Change your diet. Lower the amount offast foods, refined starches, sugar andprocessed foods in your diet. Add morefruits, vegetables, and whole grains - organicwhenever possible.P Eat more fibre. Think of fibre as the janitorfor your digestive tract. Ensure that you getboth types of fibre, soluble and insoluble.Soluble fibre soaks things up like a spongeand insoluble fibre sweeps things out like abroom. Your colon needs both types to behealthy.P Drink more water. The colon recycleswater back into your body. What remains isremoved as waste. If you do not drinkenough water, the little you receive fromfood will be absorbed into the body quickly.P Take a daily essential fatty acidsupplement. EFA’s help lubricate the colonwhich promotes smoother and gentlerelimination.P Exercise. At least three times per week for30 minutes. Even walking counts as exerciseand can help relieve constipation.P When traveling, try to maintain a normaldiet and a regular sleep schedule.P Allow adequate time to go to thebathroom in the morning. Don’t rush yourbowel movements. Consider waking up alittle earlier to make more time available.P Position yourself correctly when usingthe toilet. Keep your feet raised on a stepstool or phonebook for proper eliminativeposture (knees above the waist).The Constipation Solution30 Day Advanced Cleanse System"Unfortunately, the problem of constipation builds up slowly over time, and takes time toimprove if it is not supported by a specific program for success. As a Naturopathic Doctor, Ihave studied the effect of augmenting good dietary and exercise habits with naturalsupplements in order to put a sluggish colon and digestive system on the right track. I haveformulated what I consider to be, the most effective program for achieving 2 to 3 gentle bowelmovements per day and for improving the overall condition of the colon. This program isbased on peristalsis/hydration, bulk, and lubrication in the colon. The 30 Day AdvancedCleansing Program is the most advanced and effective cleansing formulation available."- Brenda Watson, N.D., CNC, C.T.PERISTALSIS/HYDRATIONCleanseSMART is a 30 day advanced cleansing program. It does notinclude any purgative herbs (such as cascara sagrada or senna, which canbe addicting over time). Instead it includes magnesium hydroxide whichhydrates the colon by bringing water to the bowel. It also includesperistalsis herbs such as cape aloe, rhubarb and triphala. Together theywork to stimulate 2 to 3 bowel movements per day.

CleanseSMART also includes herbs to detoxify the bodies 6 other channels of elimination(liver, lungs, kidneys, lymphatic system, blood and skin). This is extremely important for thosewho have been constipated, as it is likely they have reabsorbed many toxins into their system.BULKFibreSMART is a flax based fibre formula for daily use. FibreSMART isapproximately 50% soluble fibre and 50% insoluble fibre. This is the properratio, in that it will not swell and dehydrate the colon like psyllium.FibreSMART plays an important role in helping eliminate constipation.LUBRICATIONOilSMART is a patented blend of Organic Flax, Borage, and Fish oils thatcontain the ideal ratio of essential fatty acids. It also contains the digestiveenzyme Lipase. Lipase is used by the body to ensure the proper breakdown andutilization of fats. This blend of nutritional oils will help to lubricate the colon,allowing for increased bowel movements.After completing the 30 day program you should see a dramatic improvement in your bowelhealth. For some people, such as those who have suffered from constipation for years, extraattention may be required to eliminate the problem long term. In addition to lifestyle changes,the products below can help combat constipation if it occurs in the future.AFTERCARE MAINTENANCECleanseMORE is an all natural colon support formula for relief of occasionalconstipation. It is similar to the Part II of the CleanseSMART kit, but is astronger formulation. It works by stimulating the colon’s normal function toenhance elimination without the use of harsh laxatives. It can be used as neededto deal with occasional constipation after you have completed the first 3 steps.FloraSMART EXTRA STRENGTH can be used by those who have hadchronic constipation. It is a patented blend of probiotics which is formulated toprovide ‘friendly bacteria’ to the intestinal tract and colon. This helps to ensurethat the bacterial environment in the intestine and colon is at an optimal levelfor good health. People who have been chronically constipated often have hadthe good bacteria in their intestines destroyed, which can lead to even moredigestive and overall health problems. By taking FloraSMART EXTRASTRENGTH, these good bacteria can be replaced.ReferencesBalch, James F., and A. Phyllis. (1997). Prescription For Nutritional Healing, second edition, New York:Avery.Blanke, B., Landeck, K.J., Meyer, I. 2001. An Exercise program for women suffering from constipation. Fortschr Med Orig Nov 29;119(3-4):99-102.Canadian Association of Gastroenterology. Constipation http://www.cag-acg.org/patinfo/constipation.htm, 12/10/2005.DiMarco, Donna. (1999). Natural Relief From Constipation. Los Angeles, California; Keats.Donowitz, M., Rood, R.P. (1992). Magnesium hydroxide: new insights into the mechanisms of it's laxative effect and the potential involvement of prostaglandin E2. J Clin Gastroenterol Jan;14(1):20-6.Nakaji, S., Tokunaga, S., Sakamoto, J., Todate, M., Shimoyama, T., Umeda, T.,Sugawara, K. (2002). Relationship between lifestyle factors and defecation in a Japanese population. Eur J Nutr. Dec;41(6):244-8.Person, J.R., Bernhard, J.D. (1986) Autointoxication revisited. J Am Acad Dermatol.Sep;15(3):559-63.Petrakis, N.L., King, E.B. (1981). Cytological abnormalities in nipple aspirates of breast fluid from women with severe constipation. Lancet, Nov 28(8257):1203-4.Tan, Y.M., Goh, K.L., Muhidayah, R., Ooi, C.L., Salem, O. (2003).Prevalence of irritable bowel syndrome in young adult Malaysians: a survey among medical students. J Gastroenterol Hepatol. Dec;18(12):1412-6.Walsh, M.F., Woo, R.K., Gomez, R., Basson, M.D. (2004). Extracellular pressure stimulates colon cancer cell proliferation via a mechanism requiring PKC and tyrosine kinase signals. Cell Prolif. Dec;37(6):427-441.Watanabe, T., Nakaya, N., Kurashima, K., Kuriyama, S., Tsubono, Y., Tsuji, I. (2004). Constipation, laxative use and risk of colorectal cancer: The Miyagi Cohort Study. Eur J Cancer. Sep;40(14):2109-15.