Although researchers are just beginning to understand the connection between our gut and full body health, we know definitively that one of the most important aspects of digestive health is bowel regularity. Our stools are a vital sign that indicates balance (or imbalance) within our bodies. The frequency is important, but the colour, texture, smell and buoyancy are all good indicators from within. I know, I know – you don’t want to look… But you really should! Ideally, everybody needs to have regular bowel movements between 1 and 3 times per day, and the stool should be well formed and smooth, with a total length of about 12 inches. Anything less than this is diagnosed clinically as constipation – and chronic constipation is one of the most common digestive complaints, especially in aging populations. Chronic constipation can lead to build up of toxins in the body, sluggish liver function, abdominal discomfort, cramping, gas, nausea, poor appetite, and brain fog and fatigue.

Addressing the root cause of constipation is key – stimulant laxatives (think: senna leaf or cascara sagrada) may work short term, but are habit forming and can cause damage to the muscular function of the colon. Proper bowel function relies on a number of variables, including adequate hydration, physical activity, nutrient intake, gut bacteria, and stress management. Starting with a foundation of drinking 2-3 litres (that’s 8-12 cups) of water, incorporating at least 30 minutes of daily movement, and ensuring the diet is balanced with a variety of vegetables, seasonal fruits, fermented foods, and other fibrous foods is a non-negotiable starting point.

Next, forming a regular morning routine can help establish regular elimination – even setting aside 15 minutes for yourself each morning can greatly lower stress, which ultimately relaxes the muscles of the digestive tract, improving their ability to efficiently contract and release. This improves the mechanical function of the digestive system and can contribute to more effective and regular bowel movements.

Optimizing micronutrient status is another important step. In particular, electrolytes such as magnesium and potassium play an important role in hydrating the stool, as well as regulating muscle relaxing and contracting within in the digestive tract. Women, individuals with high blood pressure, and those eating a diet low in carbohydrates are especially susceptible to deficiency in these nutrients. These minerals are highest in plant based foods, so eat your vegetables! Leafy greens, avocados, and potatoes are particularly dense in magnesium and potassium. If supplementing with these minerals, note that magnesium should be in the bisglycinate form rather than a citrate or oxide, which can further disrupt mineral imbalance. Potassium should be taken in split doses throughout the day. Note that supplemental calcium and iron can both contribute to constipation.

Those who have been on antibiotics, or individuals who consume diets high in sugar, refined carbohydrates, caffeine, or alcohol may want to support their gut bacteria with extra fermented foods such as kombucha, traditionally made pickled vegetables and sauerkraut, and kefir; fibrous vegetables such as leafy greens, cruciferous vegetables, and summer squash; and foods high in resistant starches (prebiotics) such as asparagus, artichokes, potatoes, and white rice. Supplemental probiotics may be beneficial to some individuals, as can supplemental fibre.

After the basic principles are satisfied with hydration, regular movement, stress management, and optimizing nutrient intake and gut bacteria, downstream interventions for symptom management may be appropriate. Adding supplemental fibre, probiotics, or specific minerals may help regulate bowel function, depending on the root cause of the constipation in the individual.

Hypertension (high blood pressure) is one of the risk factors for heart disease. It is a long-term medical condition where the blood pressure in the arteries is persistently elevated.
You can help control or reduce hypertension in the areas of diet, exercise, weight, salt reduction, limiting alcohol & caffeine, not smoking and managing stress.
Many doctors include deep breathing and meditation in a stress management plan. Both Qigong and Reiki are excellent ‘tools’ for stress reduction. Slow, deep breathing and meditation are foundational to the practice of Qigong and the deep meditative state experienced while receiving Reiki brings deep relaxation, calm and peace to the body/mind.
The combination of movements and slow, deep and gentle breathing in Qigong helps the body & mind relax and release tension. Then, by focusing inward and replacing worries and negative thoughts with positive thoughts and emotions, a state of calm and peace is achieved that also positively affect the qi (energy) and blood circulation.
There have been a number of studies done worldwide on the benefits of Qigong for the heart. Overall, results show that practicing Qigong as a complement to medical treatment can help to improve blood pressure, heart and respiratory rates.
Reiki has been described as ‘spiritually-guided life force energy’ that has the ability to help balance our ‘energy’ on all levels – body, mind and spirit. In ‘matters of the heart’ it can also help to elevate the feelings of acceptance, love and compassion bringing with it an acceptance of the moment and a state of calm and peace that affects the whole person.
Studies have also been done with Reiki that have varying positive results depending on the focus of the study. With regard to the heart, Reiki as a complementary therapy can help to improve HRV (heart rate variability), mental state and quality of life (ie sleep, reduction in pain) especially after a heart attack and surgery. An example of one such study is found at: http://content.onlinejacc.org/article.aspx?articleid=1143148
February is Heart Month in Canada. What better time to do something new for your heart?!