Constipation is probably the beginning of nearly all human ailments.
There are a few exceptions but not many. It is a tremendous foe
to vitality. Pure blood is absolutely impossible when one is suffering
from this complaint. Active functioning of the alimentary canal
is absolutely essential if the blood stream is to contain those elements
essential to superior vital vigor. The regimen which I suggested in
the chapter on Cleansing and Stimulating the Alimentary Canal will
undoubtedly be sufficient to overcome any trouble of this character
provided there are not dietetic causes that are serious in nature. Where
the disorder is chronic, and especially when it has extended over a term
of many years, a comprehensive dietetic regimen may be necessary in
addition to the adoption of measures previously suggested.
The direct cause of constipation is a relaxed and weakened condition of
the muscular walls of the stomach and intestines. A certain degree of
strength of these muscular structures is essential properly to
facilitate digestion, assimilation and elimination. The lack of tone
in these muscles is chiefly due in nearly all cases to what might be
termed a concentrated diet. Our foods have been too much refined. As
previously stated they are not eaten as they were created, but have been
put through a prolonged milling process or other method of preparation
which not only eliminates many elements of nourishment but also breaks
up the food into the most minute particles, thus eliminating the rough,
coarse and fibrous material in the food which ordinarily arouses what
is known as the peristaltic activity of the bowels. Our methods of food
preparation also materially lessen the necessity for prolonged and
thorough mastication. The habit of hurriedly swallowing our food
undoubtedly lessens its vitality-building possibilities, besides
materially affecting the strength and general hardiness of the teeth.
Constipation is also caused in numerous instances by a lack of liquids.
Men and women do not use sufficient water. One frequently loses what
might be termed the water-drinking habit, usually as a result of
sedentary occupations. The method of remedying constipation referred
to in Chapter VI pointedly illustrates the amazing value of water in
remedying conditions of this kind. It is well, however, to remember the
necessity for using at least a reasonable quantity of water throughout
the entire day. If you do not drink water quite freely between meals
then it is advisable and actually necessary to use a certain quantity
with your meals. Those who drink tea and coffee freely seem to recognize
the need of this instinctively. The choice of these beverages, however,
is distinctly bad. Tea and coffee are destructive to both nerves and
health, but aside from these stimulating drinks one can use almost any
wholesome beverage at meal-time in order to supply his cravings in
this direction. Fruit drinks are excellent. I have referred to this
question in a previous chapter.
Diet naturally has a tremendous influence on alimentary activity. White
bread and white-flour products constitute the most serious cause of
constipation. This defective food is lacking in the elements necessary
to give life and vitality to the body, because the valuable covering
of the grain has been removed in the milling process, while the life
germ of the wheat has also been eliminated. The bran, which
consists of several minute layers covering the wheat berry, has a
distinct value in stimulating peristaltic action, and when it is
removed, the resulting white flour must be a defective food. One of
the first dietetic changes required in remedying constipation,
therefore, is to eliminate white-flour products from the diet. Graham
bread, or that made from the whole wheat, or any of the whole grains,
rye, oats, barley, corn, is a satisfactory article of diet, and
will often remedy constipation without resort to any other dietetic
change.
What might be termed waste products, or fibrous material in food, are
found especially valuable in promoting digestion and active functioning
of the bowels. The woody fiber found in vegetables is most valuable. It
is sometimes suggested that one should simply consume the juice of
his foods but not the pulp. This pulp or fibrous matter, however, is
especially important. Following this requirement of bulk or waste in our
food, we find such remedies as sand, refined coal oil, a mineral
product that passes through the alimentary canal without change, and
ordinary black dirt, which is usually taken in its dried form. When
using sand, it should be sterilized, and the grains should be rounded
and worn smooth by the action of waves or running water. Do not use
that in which the grains are sharp-edged. One or more of these products
are valuable as a laxative and the devitalizing after-effects of
a drug cathartic will be absent. They are, however, not by any means as
pleasant as food laxatives, and remedies of this sort should not be
employed except as a temporary expedient.
Whole grains of various kinds, wheat, rye, oats and barley, simmered in
hot water for a long time until properly softened, not only afford a
high degree of nourishment, but will be found of special value as a
means of remedying constipation. They are best if used in their
natural state, just as they come from the farm. They are more valuable
when eaten raw with fruit or cream, or in some other palatable form,
than when cooked. When flaked or crushed, as in the case of ordinary
oatmeal, they may be used with figs, dates, raisins and a little cream,
or they may be eaten with a little honey. One bowl of this class of
food, either raw or cooked, each day, is very effective in
overcoming constipation. Salads of various kinds not only have great
value by way of supplying food for the nerves, but they are also worth
while for their mild laxative effect. I would recommend all forms of
uncooked green food, chiefly to be used in the form of salads, such as
lettuce, tomatoes, onions, celery, radishes, cucumbers, cold slaw,
water-cress, parsley, and the like. All cooked green vegetables such as
spinach, asparagus, string beans, fresh green peas, Brussels sprouts,
dandelion leaves, greens, cabbages, mushrooms and other foods of this
sort will likewise be helpful.
Fruits are of even greater value for their laxative qualities. One
should use them freely for ordinary health building, but especially
when suffering from this complaint. Apples, oranges, grapefruit,
peaches, plums, grapes, and various berries are exceptionally good for
increasing alimentary activity, though all kinds of fruit are valuable.
Prunes and figs are particularly recommended. Such acid fruits as
lemons, oranges and grapefruit are valuable not only for their
stimulating qualities in connection with constipation, but also
because of their antiseptic influence.
Cheese is very constipating to those inclined in this direction. All
forms of cheese and food combinations containing it should be
avoided. Spaghetti and macaroni prepared in this way are especially
inadvisable, though it may be said that even when served without cheese
spaghetti and macaroni are constipating. Rice in the ordinary polished
form, as usually sold, is practically a pure starch and should be
avoided. The same applies to tapioca, sago and foods of this
character. Needless to say white crackers, cookies and cakes are to be
classed with white bread. One should use brown sugar in place of white
wherever possible, or use the pure New Orleans molasses. It is often
difficult to secure this, however, inasmuch as most of the molasses on
the market is made up chiefly of glucose or corn syrup, and often
contains harmful chemical preservatives. It is best to avoid sugar
altogether and to use honey for all purposes of sweetening, as honey is
less inclined to fermentation.
Milk in some cases is inclined to produce constipation when used in
connection with the ordinary diet. An exclusive and full diet of milk,
is rarely constipating except during the first few days of the diet, but
when milk is added to the ordinary foods, it frequently has a tendency
in this direction. Buttermilk or fermented milk can often be used to
advantage if sweet milk should prove constipating to the patient.
Muscular weakness and defective circulation are prominent causes of
constipation in many cases. This accounts for this disorder being found
so frequently among sedentary workers. Inactivity, the cause of many
ills, is particularly prominent in contributing to this trouble.
Therefore muscular exercise is perhaps a most effective means of
permanently remedying constipation. Exercise has a direct mechanical
influence upon the entire alimentary canal. The contraction of the
abdominal muscles and the bending or other movements of the trunk of the
body produce a certain amount of movement in and pressure upon the
digestive organs in a direct mechanical way. Walking, for instance, is
of extraordinary value in remedying this difficulty because of its
stimulating influence upon the entire functional system, and the slight
jar of each step without doubt has a direct mechanical effect. Walking
furthermore is a tremendous factor in the building of vitality and this
helps indirectly in remedying constipation.
But there are also various special exercises that particularly affect
the alimentary canal. Bending forward and backward and from side to
side and also various twisting movements of the trunk have a special
influence in this direction. They actually massage the internal organs,
and this means a great deal where there is any digestive weakness or
lack of activity in the bowels. What I term inner-strength exercises, or
as they may also be called, pressure movements, are also of considerable
value. An example of this type of exercise will be found in placing
the right forearm across the stomach, grasping the right wrist with the
left hand, and then with the strength of both arms pressing vigorously
inward upon the stomach for a moment. Now relax and repeat. Bringing up
the right knee and left knee alternately, with strong pressure, using
vigorously the strength of the arms against the abdominal region, is
also a good example of this type of exercise, which has proven very
effective in numerous cases. Other exercises of this kind ( see Chapter
XV) can be applied to all parts of the upper body with great advantage
to the inner organs, since such movements are of remarkable value in
stimulating alimentary activity.
In line with exercise of this kind, massage and percussion treatment of
the abdominal region is likewise effective. The massage should be deep
and may be administered by the closed fist. A wide circular movement is
advantageous for this purpose, the hand being moved in the direction of
the hands of a clock, that is to say, up the right side, across, down
the left side and continuing around in that manner. Rolling a
baseball around in the same manner, pressing deeply though without
strain, will afford an excellent form of massage for this particular
purpose. The percussion treatment that I have suggested consists in
alternate tapping or striking this region of the body with both
hands. A chopping movement, using the outside edge of the hands, is
very effective, and if you are very vigorous, the closed fist may be
used. Striking repeatedly and alternately with the two fists, go over
the entire region of the stomach and abdomen. This can be done gently or
vigorously, according to your condition, and it is an invaluable and
effective means of stimulating peristalsis and functional vigor.
Mechanical vibration may also be suggested.
Cathartics are always to be condemned. The ordinary cathartic or
laxative acts by reason of its irritating qualities. As a rule it
abstracts the water from the intestinal walls, and the adjacent tissues,
and the ultimate effect is to leave one in worse condition than
before. Those who have been accustomed to the drug treatment of
constipation, usually find the condition growing continuously more
stubborn. Larger and larger doses of the cathartic must be taken to
secure results until the function is practically paralyzed. There could
be no greater mistake. If some laxative is required and sand cannot be
used, the best remedy is ordinary table salt. Stir up a level
teaspoonful in a glass of water and drink it. This has a mild laxative
action. Or take daily two to four tablespoonfuls of ordinary bran in a
glass of water. This bran may also be stirred into soups and
cereals or mixed with whole-wheat flour when making bread. Olive oil
also should be used freely.
As an emergency treatment, however, the enema is most satisfactory, and
when employed it is best to do it thoroughly. I do not advocate the
regular and continuous use of this measure. One should not come to
depend upon it. A natural action is desirable, and this can
invariably be brought about by a proper diet, as above suggested, by
exercise and by a sufficient amount of water. The enema or colon-
flushing should be used only when absolutely necessary, though in case
of acute disease, where rapid purification is essential, the enema is
imperatively demanded, and no household should be without an outfit for
giving this treatment.
To some the continuous use of the colon-flushing treatment is inclined
to be debilitating and in rare cases complaints have been made that
it dilates the colon and weakens its muscular structures. This is
occasionally true in the case of the hot enema. A fairly cool enema
is less objectionable, while a cold enema has a decided tonic effect in
contracting and strengthening the peristaltic muscles. The cold enema
is less effective as a cleansing agent, as it does not have the
relaxing effect of the hot enema. In most cases an enema of neutral
temperature, or at about that of the body, may be suggested, though if
one has been using this treatment very much it would be better to use
either a cool or cold enema, if strong enough, in order to secure its
contracting and tonic effect. If the cold water causes cramps one should
modify the temperature.
Usually it is best to use plain water for the enema. In a case of
illness where quick and radical results are required, a hot soap-suds
enema may be suggested, but you should remember that this always has the
effect of removing the natural oils and is inclined to leave the colon
in an irritated condition. A saline solution is to be especially
commended where there is a serious catarrhal condition of the
intestines, or where there is much inflammation or irritation, such as
might be manifested in extreme cases by bloody stools. For a normal
saline solution use one teaspoonful of ordinary salt to a quart of
water, or four teaspoonfuls to a four-quart enema. Glycerin is
frequently suggested, but it is not to be generally recommended. If one
follows these methods persistently, constipation, even in its most
aggravated forms, can be overcome. In some instances almost any one of
the suggestions offered will bring about the results desired, but in a
chronic case one should depend not on one but on a combination of all of
these various remedial measures. The improvement in the condition of
your skin, in the purity of your blood, and in the degree of energy
that you will enjoy will more than repay you for your efforts in
following the various suggestions made for cleansing,
strengthening, and vitalizing the alimentary canal.