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Smooth Movements_Final

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>> Hello there. Have you ever heard the saying, "Death begins in the colon"? Back in ancient Egypt, a notion was developed that one's stool could cause disease or autointoxication. It used to be thought that autointoxication, the idea that toxins from the colon can be reabsorbed into the body and blood stream was the primary source of disease. This belief assumes that food rots in the gut. The Greeks, who created the foundation of western medicine, followed this assumption as well. This theory has fallen by the waysides in recent times because no scientific evidence exist showing that toxins can be reabsorbed into the body. However, the idea that a proper bowel movement is a sign of good health still holds strong. And we know that what goes in must come out. The average person has between 5 to 10 pounds of waste in their colon at any given time. When constipated, the colon can store even more. What's one to do with all of this waste? Is it bad? Many clients will want to know what to do to achieve healthier bowel movements, especially if they struggle with constipation. How can you help them? Let's dive in to a case study. Jen was a client that suffered from constant constipation. In fact, she didn't even know she was constipated. She was only going a few times a week after her morning runs in the park, she reported regularly having bad gas and occasional stomach pain. When I asked about Jen's diet, she explained that she was eating a high protein, low-carb diet. A typical day's food looked like cottage cheese or eggs for breakfast, a salad with lots of chicken for lunch, and meat and cheese for dinner. Sometimes she'd have a scone or low-fat yogurt for a snack. Jen didn't drink coffee, but her nerves were wound due to a stressful job on Wall Street. What do you think was going on? Jen visited a GI doctor mostly to address the gas, as it was embarrassing. The doctor said that everything looked normal and that he had no answers for her. Jen visited a second doctor, who diagnosed her with irritable bowel syndrome or IBS, which is cluster of GI symptoms without a known cause. As a Health Coach, how can you help Jen knowing this information from within your scope of practice? Grab a pen and paper and pause the video here for a minute or two to brainstorm your ideas. Then see how they match up to our suggestions. Ready? I'll wait right here. Okay, great. What did you come up with? As a Health Coach, the two main things you want to address, with a client like Jen, are diet and lifestyle. Clients may come to you looking for a quick fix. Help them realize that the best solution is to slowly get things moving regularly and on schedule through simple modifications to their daily habits. Working with Jen, I quickly noted to myself that her constipation may be at least partially caused by the lack of fiber in her diet combined with too much protein. But I didn't jump to this conclusion. In some cases, constipation could also be the result of an eating disorder, dehydration, too much dairy, or certain medications. One of the first things to address with Jen would be making changes in her diet, particularly so, she is better hydrated and getting enough fiber. Worst case scenario, this doesn't help her constipation, but she has improved her diet and therefore improved her overall health. More likely than not, these changes will at least help the cause. This is what we are talking about when we say that you can safely practice from within your scope as a Health Coach by making targeted recommendations to improve a client's overall health. See what we are doing here. Specifically, you want to make sure that a client, like Jen, is drinking enough water, at least two liters a day. Next, a solid recommendation would be to increase her fiber intake over time. Doing this too quickly can cause gastrointestinal distress, so go slow. A great way to do this while still supporting Jen with her low-carbohydrate diet would be to add more crunchy greens and crunchy vegetables in to her diet, and maybe introduce flax seeds or chia seeds. This way she is upping her intake of good carbohydrates that are full of fiber while still meeting her wishes to keep her green intake at bay. Another recommendation you can make to Jen is to crowd out some of her dairy intake, especially the low-fat dairy which is full of casein, a dairy protein that breaks down very slowly and slows digestion. Did you know that the casein was the primary ingredient in Elmer's glue? Working with Jen, I asked her about her exercise. This raised a red flag to me when she said the only time she was able to go to the bathroom was after going for a run, but it was painful. These types of things may be embarrassing to talk about, but if a client mentions something like this, it's important information to explore further. Not making additional inquires about Jen's bowel movements would certainly be the less awkward thing to do, but it would also be less helpful. Remember, a client's bowel movements are a big indication of their overall health. By mentioning this connection to exercise, Jen offered up a powerful clue to what helps her to go to the bathroom. Helping her to become aware of this connection and exploring what kind of movement she'd be willing and able to work into her daily routine, to encourage regularity will be helpful. Again, worst case scenario, it doesn't help, but she improves her overall health through consistent exercise. Either way, she'll feel an improvement in her life. Even if she is too busy to fit in a full workout, jumping on a mini trampoline, also known as rebounding, for even ten minutes can help massage the insides enough to get things moving. The final area to make recommendations to clients, such as Jen, would be lifestyle. Jen's digestive issues are unlikely to be resolved without addressing her stress. Recall that Jen has a power career on Wall Street. Now, Jen doesn't have to quit her job to alleviate her stress, unless, of course, she tells you she wants to. The goal here is to find little ways throughout the day that Jen can manage her stress and make life easier. This is where those coaching skills come in. By asking high-mileage questions and listening deeply, you can help Jen see where primary food deficiencies exist in her life and discover ways for her to manage her stress and encourage relaxation. A few great ways to add some zen into a busy lifestyle include a 10-minute meditation, taking a break from work to eat meals, and going for an evening walk around the block. We'll go over some great stress reduction techniques throughout this course, but the key is discovering what works best for an individual client. There are a few lifestyle recommendations beyond stress reduction that you can suggest to clients. I'll share with you my top three lifestyle modifications for a healthy bowel movement. One, proper form. The modern toilet is a great invention and might just be one of the biggest contributions to health in Western medicine. But a major design flaw is that they are ergonomically incorrect. Many toilets are too high leaving us sitting up right with our knees at a right angle. Think of how those in less developed countries or before the invention of the toilet went about relieving themselves. They squatted. Squatting is actually the natural and ideal position. One of the solutions for our modern conundrum is a product called the Squatty Potty, which was invented by a contractor for his mother who had hemorrhoids and constipation. A Squatty Potty is a footstool that can be placed right beneath the toilet, placing your feet on this stool props up your legs putting you in a squatting position where gravity can help move things along. You can also recommend the most cost-effective solution to your clients of placing a sturdy box under their feet. Two, routine. Having a routine sets the body into a pattern, helping it instinctively know when it's time to release. There is a psychological component involved, especially for people who have trouble going in public restrooms, while traveling, or when someone else is nearby. The psychological signal that it's okay to release is necessary for having a proper bowel movement. The same way that an emotional trigger can make you tense up, an emotional trigger can also train your body to become ready to release. I have a friend who calls this the window of poopertunity. Constipation tends to be more common for people who typically jump out of bed, eager to hit the ground running and start their day. Taking a slower approach to rising can make a huge difference. For me, I tried many supplements, ate a pretty clean diet, and the thing that finally worked to create a regular movement was to establish a simple morning routine. A similar routine you can share with your clients involves slowing their rise time rather than jumping out of bed. From there, they can casually make their way to the kitchen to prepare and sip a mug of warm water with lemon. Next, they can sit cross-legged and do hip circles, the motion of moving ones torso around in a clockwise motion and then switching to a counterclockwise motion. This can lead to a few minutes of gentle stretching focusing on moving the torso. The cat-cow yoga stretch can be especially helpful here. This morning routine adds a mere of 15 minutes to your day but may slow down the nervous system enough to create that window of poopertunity. Like in most things in life, it takes slowing down to actually speed things up. Encourage your clients to experiment with a similar morning routine and see what works for them. Three, self-massage. Self-massage is a great way for clients to connect with and tune into their bodies. To help encourage a bowel movement, you can teach your clients to take a tablespoon of oil, such as castor or coconut oil, and rub it on their belly with two fingers to massage their intestines in a clockwise direction. Mixing a few drops of peppermint oil in can also help calm down nerves and relax muscles. Start around the bellybutton and massage concentric circles outwards. As you move outwards along your hips, towards your ribs, skip over the bottom part of the circle and focus on massaging an upside down U shape around your upper torso. This can be done daily for several minutes. To recap what we have covered so far, you can help your clients who struggle to have regular bowel movements by recommending changes in diet, exercise, and lifestyle. Lifestyle modifications include stress management, sitting on the toilet in proper form, creating a morning routine, and practicing self-massage of the torso daily. For clinically defined cases of constipation when a person is bound up for three or more days, more drastic measures may be needed. In least cases, there are various types of laxatives available, but it's best not to use these regularly, or like any muscle, the colon will get lazy and lose tonality, possibly leading to more severe constipation called fecal impaction. This can happen when a person hasn't gone for a long time and their number two simply doesn't want to pass. This is a very serious condition. So encourage any client who is really bound up to see a doctor. Another thing to remember is that some people tend to rely on laxatives in order to avoid calories. However, this is not a healthy or an effective way to limit calories, as most nutrients in calories are already absorbed by the small intestines. By speeding up the transit time, the illusion of weight loss from taking laxatives comes from losing water. An herbal laxative may be used when a person hasn't gone in two to three days, but this shouldn't be relied on as an ongoing solution. A laxative is just a temporary solution. It doesn't address the root of the issue. And over time, it can do further damage to a person's digestive system. There are six different types of laxatives that can be used depending on what the underlying issue is. Let's take a look at each one. One, bulking agents. These are products like Metamucil. Doctors and practitioners commonly recommend this. Bulking agents are good for constipation that's related to poor diet. Fiber increases bulk and keeps the muscles stimulated to move things through. It can be beneficial to increase fiber if the bowel movements look generally healthy, but the body needs help stimulating that muscle movement to release it. If the stool is already bulking and the client is already consuming an adequate amount of fiber, adding more fiber likely won't help it. In fact, too much fiber can actually slow down transit time. When clients increase their fiber intake, be sure to explain that they must also increase their water intake in order to support this. Also, while products like Metamucil are an easy way to get the daily requirement of fiber, like with anything else, it's always better to source your nutrients from whole food sources. Encourage your clients to get their fiber from fresh fruits, vegetables, and whole grains. Two, stimulating agents. Stimulating agents cause muscles to contract, speeding up transit time and sending hydration to the colon. Herbs that are stimulants include senna, aloe, rhubarb, and cascara. Conventional treatments are products like Ex-Lax. These may cause abdominal cramping, especially in large doses, so caution should be used. When using a stimulating laxative, it's good to combine it with osmotic or bulk laxatives. Again, these should be used infrequently or else, they can weaken the body's natural tonality, creating an issue of dependency. Also, stimulant laxatives can cause damage to epithelial lining if abused. Three, stool softeners. These allow water to enter the stool and mix with fat contents to soften the stool. This allows for easier passage. But stool softeners don't have an actual laxative effect and should therefore be used in conjunction with other laxatives. The active ingredients in stool softeners include sodium, calcium, or potassium salts. These are best for very mild constipation. Four, saline and osmotic laxatives. These draw fluids into the intestines from other tissues to increase water flow into the bowel. A popular product in this category is milk of magnesia. Magnesium can relax muscles when a person is stressed. Seventy percent of those with constipation are deficient in magnesium. Non-digestible alcohol sugars are also osmotic laxatives. This is why sugar-free desserts can cause gas and loose stools. However, we don't recommend using alcohol sugars as laxatives. Five, lubricants. These do exactly what they imply. They lubricate the intestines to help move things through. Lubricants may be helpful in cases where constipation may be due to lack of adequate bile flow. Lubricant laxatives coat the intestinal lining, an example being mineral oil or aloe vera. Six, alternative supplements. Triphala is an Ayurvedic herbal remedy that fits into a couple of categories. It's the mildest of laxatives. Triphala stimulates bile and peristalsis. Remember none of these laxatives solve the root cause, they are just temporary fixes. As a Health Coach, your overall goal should be to offer your clients support in achieving better, long-term health. Laxatives are multi-million dollar industry. Overuse can lead to dehydration, electrolyte deficiency, and disturb the body's natural production of digestive enzymes. Consequences like these are the opposite of what we want for our clients. The best way to improve constipation is by maintaining good diet, exercise, and lifestyle habits that prevent constipation in the first place. Before we wrap, let's briefly talk about the other side of the coin. What if stool is too loose? Chronic diarrhea is a less common problem than constipation. It often implies that a person has too much fluid in their colon which speeds up transit time. Diarrhea can happen for a few other reasons. One, inflammation in the small intestines can make it harder for the colon to absorb water, therefore, causing loose stools. Two, consuming sugar, for those individuals missing the enzymes that break down sugars. Three, lactose or food intolerances. Four, certain medications. Five, consumption of sugar-free products. And six, stress, which can contract the colon causing the stool to move through more quickly before the water can be absorbed. More often, diarrhea is a temporary problem, like in the case of illness or food poisoning when the body is trying to quickly rid itself of a parasite or an intrusive organism. In these cases, it's best to just let it run its course and rehydrate with water and electrolytes. Coconut water is a great natural source of electrolytes. Electrolyte sport drinks like Gatorade are typically high in sugar, not to mention artificial flavors and colors. Diarrhea is also a symptom for many individuals with IBS. We'll talk about this catch-all condition in detail in another module. But for now, just know that clients with diarrhea related to IBS will do best to avoid caffeine or any stimulants that can speed up movements and greasy foods. Eating too many raw or cold foods can also aggravate IBS causing diarrhea. They may benefit from taking a probiotic, especially Saccharomyces boulardii. Eating yogurt helps to prevent diarrhea because of the lactic acid. And lastly, with these clients, it's helpful to address any underlying causes of inflammation by avoiding processed foods, as well as food and chemical irritants. That was a lot of great information. So now let's review. A bowel movement can say a lot about a client's health. Good health will help to prevent constipation and chronic diarrhea, but when clients struggle to have a smooth move, you want to work with them to improve their diet, exercise, and lifestyle. It's important to keep in mind what's normal and healthy for them. And don't be afraid to ask lots of high-mileage questions and listen deeply. As with anything else, remember to implement slow and steady change and not give more than one or two recommendations at a time. Laxatives, such as bulking agents, stimulating agents, stool softeners, saline and osmotic laxatives, lubricants, and alternatives such as Triphala, can be helpful in the short-term to get things moving and prevent impaction but should be used very sparingly and with caution as they can create dependency and have negative long-term effects. Chronic diarrhea is less common than constipation but can occur for a variety of reasons. Help your clients to find the root cause and avoid or minimize exposure to triggers if possible. At some point, everyone's experienced the discomfort of either not having a smooth movement or from things being too loose. Empower your clients to monitor and share about the quality and quantity of their bowel movements and help take away the stigma. Have you ever helped a client with constipation or diarrhea? What was helpful and what wasn't? Share your experiences in the Facebook group so we can all learn from one another. I hope things go smoothly for you. Until next time, see you soon.

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Duration: 21 minutes and 15 seconds
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Language: English
License: Dotsub - Standard License
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Views: 6
Posted by: ninaz on Mar 21, 2018

Smooth Movements_Final

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