Are you sure you’re not constipated?
Before you say no, answer the following questions:
How many times a day do you “go”?
How many meals a day do you have?

Most people think they are not constipated if they eliminate once a day or even once every two days but in fact, you need to eliminate several times a day. If you eat 3 meals a day or like to graze throughout the day than a good working digestive system means that you will go 3 times a day, after each meal.

Constipation happens when food moves slowly through the large intestines. It can be experienced as a difficulty or as infrequent passage of stools. While many women can experience constipation from time to time, being chronically constipated can create serious health problems.

Some of the health issues that can be caused by constipation are;
Digestive disorders
Bad body odor and breath
Bowel cancer

The use of over the counter laxatives, whether they are natural or not, is very wide spread. While they can give short term relief, laxatives can harm our health, make our intestines “lazy” and cause dependency if used long term.

Constipation can be healed by practicing the following 8 steps.


This is the number one cure for constipation. Ideally, you need to drink half your body weight in ounces. Even if you are getting liquids from other sources, water is the most beneficial so make sure to drink it throughout the day. It is a good practice to start the day with 2 full glasses of water and keep a large pitcher or bottle of water where you can see it and remember to drink it.

You can also add fresh squeezed lemon juice to your water, it helps to stimulate the GI tracts and cleanse the colon.

Avoid dehydrating liquids like alcohol, caffeine and soda.


Without plenty of fiber, stool cannot easily move in our large intestines. Make sure you eat plenty of high fiber foods like whole grains, fruits and vegetables. For some people, additional fiber can cause digestive discomfort so please eat more cooked fruits and vegetables and soak your grains before cooking.

Avoid packages and processed foods even if they are high in fiber, at least for a while.


Many women think of a massage as a luxury but in fact it is a very essential part of self care. Massage is healing on so many levels, physical, emotional and mental. Getting a massage helps to move stagnant energy in your body, relaxes and stimulates your muscles, and helps your digestive system move and flow. So don’t hesitate to schedule a massage regularly.

Try this at home massage for a wonderful constipation relief:
Lie on you back, take a spiked massage or tennis ball and place it under you upper thigh, relax and breath deeply, allowing your body weight to create pressure on the ball, after a minute move the ball up slowly and gradually up your buttocks to the lower back, pausing for a minute on each spot. Repeat on both sides of your body.


One of the causes for constipation is tightness in the body. Have you noticed that you are more likely to get constipated when you are away, when you experience extreme fear or when your stress level is elevated? Teaching your mind and body to relax is an important part of curing constipation.

Meditation, breath work, listening to relaxing music, practicing relaxing activities like arts and crafts, all give our minds and body a signal to relax.

Try this deep breathing technique:
Sit down comfortably, place your hands on your stomach and breath in deeply, directing your air into the stomach without straining, and puffing it up like a big balloon. Breath out slowly, letting air out of the stomach. Continue for 3-5 minutes.


When you move, your body functions better including your digestive and elimination system. Being sedentary is one of the biggest issues in our modern society and is a big cause of constipation. Light to moderate activity will help to alleviate that. Try going for a short walk a few times a day, taking a dance break once an hour and doing frequent stretches.

Yoga is especially beneficial and has many poses that can relieve constipation the most powerful is deep relaxation or corpse pose.


Many women eat a very low-fat diet that can cause constipation. Good quality fats are important to lubricate our digestive and elimination system and can actually help with weight loss. For a quick relief of constipation, take one tablespoon of olive oil on an empty stomach. To prevent constipation, make sure your meals include good quality oils like coconut oil, sesame oil and olive oil. I recommend to use unrefined and organic oils.


Dried figs and prunes are gentle and natural laxatives, especially when soaked. Take 3-4 figs or prunes and soak them overnight in a cup of warm water. In the morning, drink the water and eat the dried fruit. You can also chop them up and cook them in your hot cereal.


A cleanse is a great way to flush out toxins and get things moving in the digestive and elimination system. I recommend to do a cleanse that emphasizes whole foods, lots of fresh produce, healing drinks and plenty of rest. A gentle cleanse can become part of your routine.

My clients and I follow THE 7 DAY CLEANSE and it is an easy and powerful way to heal constipation and gain health. I recommend to do it once a season and to follow it for 1-2 days monthly. It will always realign you with healthy eating habits.

If you need additional help I will be happy to offer you a free email consultation. You can reach me at contact@healthnutgirl.com

For conclusion I would like to share with you what Louise Hay, a metaphysical teacher, says about the connection of constipation and thought patterns:

“Bowels or poop are an indication of how we live our lives. All of life is: taking life in, assimilating what is good for us and releasing and letting go of that which we no longer need. When intake, assimilation and elimination are all in divine right order in my body, I feel great. There is nothing that feels like a really good poop. Then we flush and it’s on its way, never to return! This is nature’s way. I do not know of anyone who tries to go into the sewer to retrieve their poop. If only we could treat all of our life experiences the same way. Intake, assimilation, elimination and FLUSH!

How often do we dig into the garbage of our past, try to bring back a situation so we can rehash it, go over it again – worry some more – and look for a different solution, when it no longer exists in our life?
When I find myself doing this, I say to myself, “FLUSH, Louise!” and I bring myself back to the NOW. Now is where the action is.”

I would love to hear what you think, please leave a comment.

And please share with someone you know.