Magnesium for Constipation Relief
NaturalCalm, a Magnesium Citrate Supplement, Provides Easy and Effective Relief From Constipation
How do you know if you have Constipation?
If you have a bowel movement fewer than three times per week you probably have constipation. Constipation is also characterised by hard, dry stools, often in the shape of small pellets pressed together that are difficult to eliminate. Not only will constipation make you feel bloated throughout the day, you might also feel very uncomfortable with all the straining you do in the bathroom.
Chronic constipation, constipation that continues for an extended period of time, is not a disease in itself but is a symptom of something more serious. Have yourself checked by a physician if you think you suffer from chronic constipation. However if your tryst with constipation is occasional, it will help to understand what causes constipation and how you can get relief.
What causes Constipation?
As the food you eat moves through your colon, the water and nutrients from the food are absorbed. Then, muscle contractions in the colon push the waste towards the rectum, and by the time the waste gets there, most of the water has been absorbed. If the colon absorbs too much water, or the muscle contractions are too slow, stools will become dry and hard and you will have constipation.
Some things that worsen constipation are:
- Not drinking enough water
- Not eating enough dietary fibre
- Lack of physical exercise or activity
- Resisting the urge when nature calls
- Stroke or other disease
- Dairy products
- Intestinal function problems
- IBS (Irritable bowel syndrome)
- Prescription Drugs and Medications
- Problems with the rectum or colon
- Abuse of laxatives
Recently, however, it has been found that a deficiency of magnesium may contribute to constipation. Magnesium is needed for normal muscle function, including intestinal muscles. A 2006 study on the association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women undertaken by Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi examined the intake of magnesium with constipation in 3835 women. Published in Eur J Clin Nutr (2006 Dec 6) the study concluded that low magnesium intake was associated with constipation.
Taking Magnesium for relief from Chronic Constipation
Magnesium, a gentle laxative, helps to prevent constipation by relaxing the walls of the colon. This role of magnesium is very relevant when you are under stress, have anxiety, or have too many worries. Magnesium, normalizes tension on colon walls allowing for a normal peristaltic action. Also magnesium attracts water and allows you to bring in more water into your colon. You can take magnesium supplements like
Natural Calm to bring more water to your colon. This will make your stools softer and allows your colon to absorb water from your fecal matter if you body needs it.
If you suffer from chronic constipation one easy way of getting relief is taking a slightly larger dose of
Natural Calm to the point that you have enough non-digested magnesium in your system. This non-digested magnesium acts as a gentle laxative because it has not been converted to ionic form before it enters the digestive system.
Jesse Lynn Hanley, M.D., in his book, 'Tired of Being Tired', proposes the following way to take Magnesium to relieve your constipation:
"Take at bedtime. Begin with 200 milligrams magnesium oxide or
magnesium citrate—you may increase the dosage in 200-milligram increments until your bowels move regularly. The dose for magnesium is individual, so begin low and increase the dosage as needed. Reduce the dosage if you experience loose bowels. Unlike irritating laxatives, magnesium does not create laxative dependency."
Natural Calm for Constipation Relief
Most over the counter laxatives contain Magnesium oxide a form of magnesium that cannot be used nutritionally and
only has a laxative effect. Studies have shown that other forms, such as magnesium citrate
magnesium chloride (Magnesium Rub or
Magnesium Gel) and aspartate, are all better absorbed.
In fact, magnesium citrate supplements such as
Natural Calm are better than even the
'milk of magnesia' which was a common remedy for constipation relief for years.
Dietary and Lifestyle Changes for Constipation Relief
Usually a simple change in diet and or lifestyle will help constipation from happening. Increasing fiber in your diet by including foods like bran, beans, fresh fruits and vegetables. Limit foods that increase constipation like cheese, white bread, meat and processed food. Drinking more water also can aid in constipation relief as dehydration will cause stools to be harder.
Set aside time after breakfast or dinner for undisturbed visits to the toilet. Also do not ignore the urge to have a bowel movement
as this can contribute to constipation.
Natural Calm should never be used as a substitute for a poor diet.
- Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 2006 Dec 6.
The information in this article is meant for information purposes only and is not prescriptive.
We recommended that you consult with your doctor before you introduce magnesium in your diet,
especially if you have a severe kidney or heart disease or are taking hypoglycemic drugs.