Attacked by the constipation monster again! Ugh!
Calcium is constipating. So are the ferrous salts (a form of iron). Since most of us take calcium and iron supplements that sets us up for constipation. Here are some things you can do:
1) Take your iron supplements in carbonyl or heme form instead of a ferrous salt. I get Tender Iron with Vitamin C from Vitalady.com for the carbonyl form and sometimes I do Proferrin for the heme. I get that from Vitalady too but I think you can get it from other sources. I think you can get carbonyl forms of iron at places like GNC.
2) Take at least 400 mg of magnesium a day -- as a side-effect, it should help you sleep better too and it helps with calcium absorption and also with headaches (if you are prone to them) In a person having no constipation, diarrhea is often experienced at around 700 mg while anything over 400 doesn't seem to help with headaches or sleep. Since you are experiencing constipation, I suspect you can take more than 400 mg. and not get diarrhea. I take 350mg a day for headaches but when I buy a certain brand of calcium, that goes up to 590 and I don't get diarrhea, probably because of all the calcium I take.
3) Drink a lot of water/fluid. Drink so your pee is very light yellow, like lemonade or even lighter. The guideline to drink 64oz was pulled out of thin air and it may turn out that your body needs more. I find I need 80-100 oz to keep my systems flowing, so-to-speak.
4) Get at least 20-30g of fiber a day. If you are early out and not eating a lot of food with fiber, you may have to add it to your liquids. I used benefiber early out and got a type with other nutrients for an added boost. I don't need it now.
5) Pro-biotics. The kind of diet we are on early out can really screw with the flora and fauna in our gut. Probiotics can help restore the balance and that helps us have nice poop.
HW - 225 SW - 191 GW - 132 CW - 122
Visit my blog at Fatty Fights Back Become a Fan on Facebook!
Starting BMI 40-ish or less? Join the LightWeights
It takes all of these things suggested by people here. I chew a probiotic and a couple times a week I chew chewable Fiber Choice. Use lemon and lime juice from the whole fruit daily. The easiest way is to put a couple slices in your water bottle. I brew tea with cuts of lemon or lime in the pot. Once I was on a medication that caused constipation. Stool softeners, fiber Choice, Lemon and lots of water. I try to drink 20 oz in the hour or so before bed. I don't mine waking up and rarely do. Once I stopped the muscle relaxer, this got easier but it still needs some help. So, it is s regular routine that works. Don't wait to get in trouble. If you have trouble getting your water in, flavor it. Use lemon, lime, tea and sugar free drank powders or drops. I carry packets of Crystal Light and Arizona Iced Tea mix in my car, purse, and every cosmetic bag has some of it. I never leave home or sit down to work at the computer without a water bottle or cup of tea or coffee. I sure hope you get a handle on this. You will see your weight drop faster if you can get the regularity thing conquered.
DUBS, Surgery 12/28/2014. My success comes from diligence and support.
