Constipation by Anni Dahms

By Anni Dahms

Founder of  the retail chain ANNI’s VITAL SHOP.
Nurse- & Health specialist,  Biopath and Nutritional Adviser.

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Constipation is something I never seriously considered would happen to me, but I experienced it while I was in hospital and shortly afterwards. 

When you have real constipation, it becomes the most important thing in life—nothing else feels more important. The wars in the world, wonderful friends, and lovely family, all of it becomes insignificant when you’re dealing with severe constipation. You can’t talk about it; it’s not a social or entertaining topic. Nevertheless, good digestion is essential for our well-being, and when it doesn’t function, it becomes an all-consuming concern.

 

When I was in hospital, I wasn’t allowed out of bed for a couple of weeks, all while I was on strong medication. One of the side effects was constipation. Besides being bedridden, many factors impacted my digestion—an unfamiliar diet, the surroundings, uncertainty, lack of movement, and so on. 

I felt disheartened and upset. As a former nurse, I was distressed by the situation, knowing that digestion is a cornerstone of overall health, especially for our immune system. Many illnesses are linked to what we eat (hospital food was unfamiliar to me), how we digest it, and most importantly, how we eliminate waste from the body. 

I usually have good digestion, so this was a new experience for me—having heart issues as well as severe constipation. It sapped my energy. I felt down, easily brought to tears. I became aware that a great deal of our strength lies in our digestion, something I had never paid much attention to. Now I learned firsthand how a well-functioning digestive system is key to both physical well-being and intuition. Taking care of your digestion is also taking care of your mental and emotional health. 

My newfound awareness showed me that I had to turn things around to move forward. I prayed to God for help, and the prayer brought me comfort, restoring my faith, trust, and joy, while also giving me the strength, willpower, and determination to keep going. 

I returned home bedridden and weak but grateful and happy to be back. With patience and perseverance, I’m slowly getting stronger.

 

Supplements for Digestion

Upon my return home, I was tired and weakened, so I immediately started taking some of my beloved and effective supplements to regain my strength and restore a happy, functioning digestive system in my daily life. There is an abundance of laxatives on the market. Most are of good quality, but some can be habit-forming.

Triphala 

During my struggle with severe constipation, one remedy I was particularly pleased with was a mild yet effective Ayurvedic supplement called Triphala. It’s a blend of three fruits from tropical trees. The three fruits in Triphala are:

Amalaki (Emblica officinalis) – also known as Indian gooseberry, rich in vitamin C and has antioxidant properties.

Bibhitaki (Terminalia bellirica) – traditionally used to support digestion and respiratory functions.

Haritaki (Terminalia chebula) – said to aid digestion and has a mild laxative effect.

These herbs promote elimination and overall health. It’s a gentle laxative with no side effects and doesn’t cause dependence.

Probiotics

Another great idea for supporting the digestive system is to take a good probiotic product such as Symbioflor (OmniVegan Biotic Balance) from Biosym, which is vegan, or Multidophilus 24 from Solaray, Husk Psyllium or Mavebalance with lactic acid bacteria, among others. They contain live beneficial bacteria that help maintain your natural gut flora, and research has shown they stimulate the growth of healthy bacteria in the colon.

Magnesium 

When it comes to constipation, magnesium cannot be overlooked. Specifically, magnesium oxide and magnesium hydroxide are beneficial in this context—OxyMag from Biomed is one example. Magnesium, in general, is important for the immune system, the nervous system, and the function of the pancreas, liver, and intestines. Heart patients should ensure they get enough magnesium.

Additional Supplements

There are many different good options available. The one I personally use is Spectro 50+ from Solaray, a targeted senior multivitamin made for us older folks, specifically formulated to meet our needs, particularly for energy, heart, and muscle support.

C vitamin

Vitamin C is a powerful antioxidant. The usual recommended dose is 200 to 500 mg daily. We cannot produce vitamin C ourselves, so we need to get it from our diet. Vitamin C helps prevent colds. If you want to keep a cold at bay, you might need to increase your dose, though there are many other remedies that help as well. Vitamin C supports various functions in the body, such as protecting the eyes and brain, fighting infections, preventing cataracts and lung diseases, and strengthening the immune system.

Selenium

We have between 13 and 20 mg of selenium in our bodies. It is one of our strongest antioxidants. Make sure to take organic selenium, as it is easily absorbed by the body. I highly recommend Pharma Nord’s SelenoPrecise product, which contains 200 mcg. Many people don’t get enough selenium in their daily diet. In my opinion, selenium should always be part of your daily supplements. It’s recommended to take selenium alongside Q10, as they support each other.

Potassium

Potassium is an electrolyte that plays a role in the metabolism of carbohydrates, fats, and proteins. A deficiency can lead to constipation, loss of appetite, and fatigue. Potassium should not be overdosed, as excess can cause heart problems, muscle weakness, and other issues.

My advice is, if you’re taking regular medication and want to combine it with various supplements, talk to your doctor. There are fantastic doctors who are knowledgeable about both conventional medicine and natural remedies. It’s a huge help to have a skilled, well-informed doctor, so you don’t feel like you’re navigating blindly.

Tips for Improving Digestion

Your digestive system is the foundation of your health. Your strength lies in your stomach. There can be many causes of constipation. Most often, it’s related to diet, but other factors can include lack of exercise, nervousness, frustration, poor liver function, or insufficient pancreatic function. These issues all require individual treatment.

 

Diet

The more waste that remains in your digestive system, the more your entire system becomes toxic. Peristalsis is the important rhythmic movement of the colon that helps move waste material out of the body. Poor eating habits without enough fibre can make the colon sluggish, leading to constipation. Ensure you eat a fibre-rich diet. Often, that’s enough to resolve constipation issues.

Eat plenty of

Green organic vegetables, and if you eat meat, choose organic.

Today, there are many delicious and healthy milk alternatives, such as coconut and oat drinks, which are among the most popular.

Don’t forget to drink plenty of water.

Enjoy garlic, probiotics, flaxseeds, lots of lovely carrots, and bitter salads like dandelion and endive.

In the morning, it’s good to eat a couple of softened prunes, perhaps with wholegrain bread and a nice fruit puree. If constipation is particularly stubborn, use softened prunes both in the morning and evening.

Many enjoy freshly pressed juice. Starting the day with 2 to 3 dl of a mix of apple, beetroot, and carrot juice can be beneficial. You can alternate with dark leafy greens, parsley, spinach, and asparagus. But remember, drinking juice is no substitute for a fibre-rich diet.

Avoid

Salted nuts and other heavily salted and smoked foods.

Dairy products, cheese, red meat, and egg dishes.

White sugar and sugary products like cakes, biscuits, and many desserts. Sugar is often hidden in many pre-made foods.

Be careful with chocolate and other sweets.

Drinking Habits

Avoid caffeinated drinks, as they raise blood pressure. This was difficult for me, as I love a good cup of coffee. I haven’t completely given up coffee, but I now enjoy 1-2 cups on Sunday mornings. Coffee helped regulate my bowel movements, so it took a lot of willpower to avoid it. Be cautious with tea as well.

If you drink milk, be mindful of the quantity. Milk is mucus-forming and can contribute to a build-up in the digestive system. Cow’s milk has been shown to contribute to constipation in many people.

Other Remedies for Constipation

There are many additional things you can try. Find a good masseur and learn which points are beneficial to massage when dealing with constipation. Listening to relaxing music can also bring relief, as soothing music helps ease tension. Reflexology can be a great help. Many people with constipation also suffer from lower back pain and tension in the body, so it’s also helpful to focus on these areas, perhaps along with the solar plexus. A reflexology treatment has a calming effect on the entire body.

Be aware that the colon is emotionally linked to holding on or letting go. If you continue to suffer from constipation despite eating healthily, exercising, and drinking enough water, it may be due to emotional patterns. In that case, it’s important to address those underlying issues.