Conquer constipation: get things moving with the top natural products for regularity.(HOW TO: SUPPLEMENTS)

Most of us are not exactly sure what constipation is, but we know it when we feel it. Medically defined, constipation is the passing of stools fewer than three times a week, or in low quantity. But make no mistake--regular, bulky, soft, and comfortable bowel movements are essential, lust ask the 4.5 million Americans who say they are constipated most or all of the time.

How Long Is too Long?

Transit time (the time it takes for a meal to go into the mouth and come out the other end) and regularity (the interval between bowel movements) are the key factors in proper bowel timing. For a person who eats a healthful diet free of refined, processed foods, 30 hours is an average transit time. Unfortunately, in our society, 48 hours (or sometimes longer) is commonplace. Research implicates slow transit constipation in the development of gallstones. To clock your body's transit time, you can swallow something that colors the stool, such as charcoal powder, beets, or chlorophyll.

Mammals are designed so that each meal initiates a bowel movement; therefore, most holistic practitioners insist on at least one bowel movement per day, or up to one per meal.

To have a good bowel movement, you need peristalsis, fiber, and moisture. The following nutrients help address these factors naturally. In addition to these supplements, it's also important to drink plenty of liquids, such as purified water and tea. Exercise is also crucial, as it strengthens the abdominal muscles.

Remedy 1. Peristalsis: Catch a Wave

Peristalsis is the wave-like motion that propels feces through the large intestine. "Stimulant" laxatives promote this wave. Senna from India is widely used as a laxative in Europe, where it is sold under the name Swiss Kriss or mixed with other herbs. It makes a pretty decent-tasting tea, but can be used in capsules, one or two a day. It is often formulated with warming carminative herbs to reduce intestinal cramping.