Posts Tagged ‘constipation’


CATEGORY: 1: Simple Malnutrition


Fit, young woman holding a heart made out of vegetables

This isn’t a pleasant imagery topic, I know, sorry, but it’s a vital one for good health. So we have to talk about elimination. Do you have any idea what you risk by being chronically constipated? To stop constipation you have to focus on how to regulate the amount of water removed from the digesting food in the large intestine. Feces can get so dry, hard, and impacted from lack of water that a medical intern has to dig them out with a special instrument. Or they can become liquid from too much water, which can lead to prolonged, life threatening nutrient loss from diarrhea. Properly regulate the water extraction process, and you have no more constipation. Or diarrhea.

Note: The difference between the small intestine and the large intestine:Small Intestine: It is located above the large intestine, directly below the stomach, and is sometimes referred to as the upper intestine. It has a smaller width canal, but is much longer than the large intestine. It acts like a chemistry set, breaking down food and absorbing carbohydrates, fats, proteins, vitamins, minerals, and other food nutrients. Once these nutrients are removed from the food, the digesting material enters the large intestine, also known as the colon, the final stop in the digestive system.Large Intestine: This is the colon. It is sometimes referred to as the lower intestine. It is crucial to the absorption of nutrients and salts that have passed through the small intestine without being properly processed. It is where excess water is removed, and the remaining material consolidated into feces and eliminated. This is also where constipation and diarrhea originate.


We all know what constipation is. It’s the inability to move one’s bowels, or to do so with great difficulty. But did you know you’re considered  to be constipated if you eliminate only once a day on a regular basis—unless you pass a whole lot that one time? It’s also constipation, to a lesser degree, if your feces aren’t soft enough to break apart when they hit the water or when the toilet’s flushed; or if they don’t float.

Constipation occurs when not enough water is retained in the large intestine during digestion, which lets the digesting food wastes become too dry and hard to move easily through the canal. A primary responsibility of the large intestine is to regulate water extraction from digesting food.

Too much water extraction, the material dries out and you’re constipated. Too little, the material gets too wet and you have the opposite condition of diarrhea. You know how you add water to dehydrated foods and the water miraculously plumps them back up? Constipation is dehydrated poop. Add more water to the fecal mixture and you end constipation.

Your body is like a mini factory. Goods go in the front door, get used, and then the waste is removed from the factory and hauled away. Imagine the problems if the wastes stopped being removed from the building, even as more goods kept coming in the front door. Operations would back up the same way they do in your body when you continue to eat meal after meal, without properly eliminating in a timely fashion the wastes from prior food you ate.


Unless you are facing special circumstances like a regimen of taking a drug that binds you, or having some awful surgery, any constipation you suffer will be diet related. Simply put, if you’re constipated, you’re eating too much cooked and refined food. Ask yourself, how much fresh food do you eat everyday? What percentage of your food intake is fresh as opposed to cooked? You would hope for at least a 50/50 ratio. But even a 30 percent ratio of fresh foods to 70 percent cooked will probably solve most constipation problems. Unfortunately, too many people eat more like a 5 percent fresh diet ratio to a 95 percent cooked. They may actually go for days or weeks without eating something fresh.

Definition: Fresh: This means raw and uncooked. And no canned or frozen, either. You can still eat cooked, canned, and frozen product, but you just can’t count it toward your daily “fresh” intake.

Cooking destroys essential enzymes necessary for proper breakdown of food in the intestines. It also robs the digesting food of its natural moisture, which burns off in steam. Raw foods contain roughage and a lot of water, which together assist the entire digestive process. The roughage scrubs and cleans the canal walls as it passes through the intestines, and the water keeps the fecal material moist enough to keep moving along.

If all your food is cooked there is less water in the material by the time it reaches your colon, and it is therefore much harder to move out. Your colon can’t create water for food that has none. It can only regulate the “extraction” of water from the material you provide. It’s not enough to just drink a lot of water, although that’s a good thing to do. You still have to eat foods with water in them, wet, crispy, or juicy, fresh fruits and vegetables.


That’s right, and anything left up there that you don’t properly eliminate, well, you haul that stuff around with you, mucking up your insides.

Your colon is your body’s garbage can, literally and figuratively. It is where the left over wastes your body can’t use are formatted and moved into the beginning of the elimination cycle. And also where actual elimination  takes place. All the nutrients have been removed from your food, and what is left is useless to your body and presents a danger if it’s not promptly expelled.

Suppose you lived in a household without an in-sink garbage disposal, and had to throw away all of your organic wastes in a standard garbage can. Suppose further that you failed to regularly clean out all the garbage from the can, leaving some behind to rot each time. You can imagine the slimy, festering, bacteria-supporting mess that would form there over time. With that visual in mind, it’s also easy to see that there is a causal link between chronic, long term constipation and colon cancer. The longer waste matter stays in you, the worse it is for your colon and your entire body. And the faster it moves through you, the better. 

Just like in the garbage can, your intestines—if not cleaned properly by regular elimination—will retain rotting wastes that lead to free radical growth. Think about it. By the time food gets to the end of the colon, it is already decaying and full of free radicals that cause inflammation. Once inflammation is present, other dastardly disorders can occur, like colon cancer and Crohn’s Disease, both of which stem from nothing more than chronic inflammations.

I worked with a woman in New York City, a bookkeeper, who never smiled. I don’t know how the conversation came up, but she said she only moved her bowels once a week. I replied, “No wonder you’re always in a bad mood.” All that impacted decay would put anyone off their game. When you have a good elimination, endorphins are released in your brain as a reward, having an analgesic (painkilling) effect, and making you feel good for up to an hour afterward.


There is a belief among alternative health practitioners that you should have an elimination after every meal. In cultures where they eat a largely raw, uncooked diet, they have three to five eliminations daily. Your goal should be to have a minimum of two movements daily. The more the better, as long as it isn’t diarrhea. When you get really regular and are having a couple of movements daily, the food will move through your system so fast that you will still be able to smell what you’ve eaten in it. 


In addition to adding Magnesium Oxide and the other suggested supplements to your diet, the following food tips will help you avoid constipation.

1.         Always eat something fresh when you eat something cooked. For instance, if you have scrambled eggs and toast for breakfast, add half a grapefruit, orange slices, or fresh squeezed orange juice. If you have a burger for lunch, make sure you top it with lettuce and tomato—and eat the parsley garnish. If you have eggplant parmesan for dinner, make sure there is a green salad to accompany it.

2.         Make the following fresh foods a regular part of your daily diet:

            a.         Papaya (This is the constipation killer.)

            b.         Apple

            c.         Pear

            d.         Salad vegetables

            e.         Carrot juice

3.         Once or twice a week try to eat any kind of cooked dried bean or pea, as a soup or side dish. It can be black beans, kidney beans, or navy, green or yellow split peas, black-eyed peas, green, red or yellow lentils, pinto, chickpeas, etc. (Don’t forget an accompanying dish of fresh food.)

4.         Drink more water. Try substituting it instead of grabbing a soda.


Magnesium Oxide causes more water to be retained in the digesting material as it passes through your lower intestine, keeping it soft enough to move easily through the colon and exit your body in a timely manner. The more MO you take the looser will be your fecal matter. It can turn it completely liquid if you take enough. It won’t be true diarrhea in that you won’t go more often and won’t pass any more material. It’s just that what you do pass will be liquid. MO wears off each day, so you can change the dosage the next day and everything will be fine. You may have to play around with the dosage to see what suits you best.     

But regardless of the reason for the constipation, and even if it’s chronic, Magnesium Oxide will bring you nearly immediate relief, certainly within 12 to 24 hours. It may be used for occasional bouts of constipation or taken daily to ensure regularity. It is perfectly safe and can be taken during pregnancy and when nursing. Taken as directed below Magnesium Oxide stops constipation naturally.

If you take Magnesium Oxide every day, you have to take a few other supplements to balance things out. Calcium assists the MO in its internal functions; Vitamin D3 supports the Calcium; and Aloe Vera Gel is a great colon cleanser and soother.     

Supplements Breakfast Dinner Brand Strength
Magnesium Oxide 1-2 tablets (or more as needed) 1-2 tablets (or more as needed) Puritan’s Pride #5535 500 mg
Calcium/ Magnesium Combo 2 tablets 2 tablets Puritan’s Pride #4082 500 mg/    250 mg
Vitamin D3 (softgels only) 1 softgel 1 softgel Puritan’s Pride #17621 2000 IU
Aloe Vera Gel (softgels only) 2 softgels  2 softgels Puritan’s Pride #2682 200:1 extract (equivalent to 1 teaspoon)
The above is designed to be taken every day to maintain regularity, so that you never have to deal with constipation. But if constipation is only occasionally a problem you can take Magnesium Oxide alone, as and when you need it. If you get up one morning and discover there’s a problem, take 2 to 3 tablets of MO with juice or milk. You should get relief in a couple of hours.

Please be nice to each other, and look for my next blog: Blog 18: Fatigue and Low Energy where I tell you how to be alert all day without becoming manic.  


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Lynn Capehart Wellness Foundation, Inc., is a 501(c)(3) non-profit corporation, meaning that any donation you make is tax deductible. We appreciate your support for our current efforts to establish a Vitamin Scholarship Program, so that we may supply supplements to those who could be cured of their disorders, but who cannot afford the annual cost. You may make your donations to lynncapehartnonprofit@outlook.com at www.paypal.com using any credit card or bank anywhere in the world. Thank you.


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