How to Sleep Better NATURALLY | No Supplements

Sleep Better naturally with Queen of the Thrones® set of practices and products

“I’ll sleep when I die”. This is a quote from an Instagram influencer that I follow Kenzie Brenna, on how she thought about her sleep (don’t worry, she’s now getting help!).  Do you think this way too?  Are your nights a living hell or a nightmare on Elm Street, instead of levitating with angels on a white, fluffy cloud? 

I used to feel this way.  I know exactly what it feels like when you lay there, trying to get into that deep restorative sleep that you know you so deserve… Or rather NEED to get into.  Because your body feels it and well, everyone keeps telling you, “You look so TIRED.”  Gee, thanks!  You actually are tired, exhausted, drained, deflated and slightly anxious about the daily rat race that you have been running.  Not to mention the intense cravings.  Oh boy! 

Your chest starts pounding, as the fluffy, white-as-snow sheep you are counting begin to trample in a stampede across your chest instead of jumping over the fence.  You toss and turn, get caught up in your sheets.  Tangled up just like the Disney princess’s hair.  UGH you get up, and think, “maybe if I pee”…  

You go to the bathroom, sit there (you just peed not too long ago) and a teeny, tiny trickle sprinkles into the toilet bowl, not enough to even wipe, you should just air dry.  Now you make your way back to the hell hole that has become your bed.  The dark hole that you fall into and can’t get out of.  You are tortured by the thought of trying to get to sleep.  Because it just seems like Mission Impossible.  If only Tom Cruise were there to help you get out of it.  Pre-Scientology.

Why do some people sleep so deep almost as though dead, and others fidget like corn being popped?

Sleep is one of the most important health practices that we must journey to learn how our own individual body best achieves it.  Yes, you read that right.  Sleep is very individual, it isn’t a one size fits all kind of thing. 

Individualized Sleep Patterns 

I remember when I was a kid growing up in a Spanish family, we always took naps.  My parents would put my sister and I down for nap.  My sister’s head would hit the pillow and before my mother and father could even give her a kiss, she was fast asleep, in Lala land.  I would wait my turn, chit-chat with my mother and father, get their kisses and think up excuses to keep them in the room talking with me because I didn’t like what came next. 

Wide awake I would stare at the ceiling, look over at my sister… she always looked so calm in her dreams.  We were sisters, from the same seed, yet so different.  I started planning ahead, leaving Marvel and Archie comics and Choose Your Own Adventure books under my bed, with a flashlight. 

So many factors can affect the natural flow of our bodies, and because we are all individuals, sleep is individual to each of us. 

Your Natural Rhythms 

We each have naturally engrained rhythms.  Ever hear someone say, “I’m such a night owl”?  There are very clear sleep types.  Dr. Micheal Breus, A.K.A. the Sleep Doctor, discusses in his book, The Power of When, four very clear-cut chronotypes: lions, dolphins, wolves and bears. 

 Biological response modifiers affect our sleep cycle

 Your probably familiar with the popular social references of being a ‘night owl’ or ‘morning glory’.  What’s your story?  Think of it like this.  Some people naturally go to bed early and wake up before the sun rises with the sounds of the birds chirping.  Others stay up late, longer into the twilight… perhaps our genetic line descended from the vampires of Transylvania?

Natural Rhythms of Nature 

Mother Nature also consistently shows us her rhythms.  You are all too familiar with the day and night cycle, that has in part been dictating your sleep cycle since you were born, and is very important to respect.  Light and darkness affect our melatonin and cortisol (stress hormone) levels.  When these are off, distressed and disordered sleep predominates. 

The day and night cycle is something called a biological response modifier. 

But guess what, it’s not the only one… there are many of them.  These biological response modifiers affect our sleep cycle.  So there could be things that you are taking, eating, drinking, or watching that are affecting why you’re so disappointed in your nightly practice that feels  more like an insane asylum instead of a sanctuary. 

Common Biological Response Modifiers

Also known as zeitgebers!  Love that name!  It’s German – one of the amazing languages I can speak, albeit not as good as before but I’ve still got it!  Das ist zehr gut! 

Zeitgebers entrain our bodies to do certain actions.  They have a biological effect to change how we react.  They are incredibly powerful, you may not even realize it.  Some, like the caffeine in coffee, you typically do notice.  But many sheepishly slide into your lifestyle, affecting how your body regulates hormones, happiness and your health without you even knowing.

So many things that we do on a regular basis are zeitgebers and a major way to ‘fix’ your health practice, and in turn, sleep soundly.  The key is to watch when and how you are exposed to these in order to better reset the balance in your body. 

It’s not that you have to avoid them completely, it’s just that you want to make sure to do them at the appropriate times of the day.  These messengers for your body to do certain things work based on the autonomic nervous system. 

They will either stimulate your nervous system into the stressed “sympathetic” state via cortisol and adrenaline, or will ease you into the rest and digest state, the peaceful “parasympathetic” state.  

Common zeitgebers (love writing and saying this out loud!) are:

All it takes is understanding and you have the magic mix.  Are you ready to become the maestro of magnificent sleep time? 

Manifest your sleep sanctuary, maestro!

So here is what to do:

  1. Learn the zeitgebers – sleep sirens, wake up wired! 
  2. Use them at the right time of the day, and stop when you need to.
  3. Practice health everyday and feel better – sleep hygiene and health practices. 

Back to Basics For Your Sleep Biology 

So what to do with all of these zeitgebers?  Sleep hygiene is imperative, but it’s not the only thing.  We must also look at what goes on during the day to really set ourselves up for success.  Some of the ‘sympathetic’ zeitgebers are great, like cardio and certain herbs, but should be avoided after 4pm and switched to ‘parasympathetic’ zeitgebers so the body knows it’s time to wind down.  We’ll talk more on this later in this article.

Create Your Sleep Sanctuary

Here are some tips for creating an environment in your bedroom that will help to ease you into Dreamland, where you can fly like Peter Pan, relax on a yacht in a sea full of tulips, or sing karaoke with a kangaroo.  There’s no limit to the possibilities your beautiful brain might concoct when it’s getting the sleep it needs!

1. Dark room

Darkness is a super important zeitgeber for sleep.  Darkness mimics nighttime, it’s very simple really.  Scientific studies done on rats and human subjects have shown that darkness promotes deeper, more rejuvenating and restful sleep.  Sleeping in an environment exposed to light may actually have negative effects on breathing and heart rate.

2. Only sex & sleep in the bedroom

Keep your bedroom as a sacred space for rest, sleep and love making. No Netflix and chill here – save that for your living room!

3. Turn off your wifi

Electromagnetic pollution such as wifi, cell phone towers and signals have been shown to disrupt our day night rhythms.  Many wifi routers have a timer setting that you can program to automatically turn off at a certain time in the evening and turn on again in the morning.  Put your phone on airplane mode and charge it in a separate room. 

4. Same routine every night 

Queen of the Thrones® eye mask for a restful night.

Regulation of the sleep cycle is benefitted by creating a “bedtime” routine within the ideal environment that you have created for your super sleep.  You want to create a pattern over time and with repetition and practice, your body will recognize the signals to shut things down and begin to drift off into sweet sleep.  This can be your beauty care and bathroom routine like washing your face and taking off your makeup (castor oil works amazing for this!), putting on your Queen of The Thrones® Castor Oil Pack™, reading a book.  Make it feel great for YOU. 

5. Cool your room

A cooler temperature in your bedroom mimics the natural cooler temperature of the evening as the sun goes down.  A room that is too hot will leave you restless and unable to fall into a deep sleep.  Keep it cool as a cucumber baby!

Successful Sleep Starts In The Daytime

Now when it comes to learning to balance your bedroom routine, this doesn’t happen only at bedtime.  It’s a whole day and night routine that builds up to the sleeping beauty sonata that you are looking for every night. 

Here are some quick tips for easy daytime sleep prep.

1. Zip up the zeitgebers so you can zen out! 

Stop any major biological response modifiers by 4 pm at the latest.  Some of my patients have even needed to cut them out at noon, because the effects are felt by their bodies longer than others.

Special note on how our body processes these zeitgebers:  It is very individual.  Some of us are very slow to detoxify, which is basically the process of clearing out molecules.  Some can have caffeine after 4 pm, and others must cut it off before 12pm or they won’t sleep.  The key is body connection, always be listening and conscious of how different stimulus affects you.  

2. Balance your hormones for sleepQueen of the Thrones® eye mask for a restful sleep.

Wear an eye mask to bed – This is a simple way to stimulate production of melatonin from the pituitary gland.  Some people think it’s the blocking of light that orchestrates this, but the other part of it has to do with compression around the eyes, which actually triggers the release via the nervous system.  The key is to use an eye mask with very soft, tactile and nurturing material, like the one included in the Beauty Sleep Brow and Lash Kit™.

Blue light blocking glasses – If you have excessive exposure to artificial light (such as computer or cell phone screens), blue light blocking glasses such as these are a great tool to wear after sundown to protect the brain and begin the pump of melatonin. 

3. Stress reduction with stimulation of oxytocin 

Castor Oil Packs – At night, or anytime of the day you feel overstimulated, throw on your Queen of the Thrones® Castor Oil Pack™, trust me.  The biggest reason I love Castor Oil Packs so much is their effect on practicing the peaceful, parasympathetic state.  When worn before bed they are an incredible preparation for a deep and recharging sleep. 

Queen of the Thrones® Castor Oil Pack™ for better sleep

The packs stimulate oxytocin, the love and connection molecule.  It is the most powerful and mighty hormone that actually reduces the stressed state.  That’s right.  Your Castor Oil Pack feels like a hug, just like the hug machine created by Temple Grandin.  This is the smaller version that you can access in the comfort of your own home. 

If you consistently feel very stressed during the day, have you had your hormones tested?  They can be tested via the Dutch Hormone Test. When daytime cortisol is very high, it can be helpful to start your Castor Oil Pack™ practice earlier in the day.  I’ve had patients do it in the morning, that’s actually where I started because my daytime cortisol was so high.

Typically you want to do your pack before bed to wind down, and those sheep you’re always counting will carry you away on a fluffy white cloud into Never-Neverland.

Unwire your wifi – With exposure to wifi, we begin to see changes in plant’s biology.  In a study done on rats, hormonal issues with the adrenal glands were observed as well as stress mediators in the brain, the producer of melatonin, oxytocin and all other sleep aids.  Best to turn your wifi off at night and leave your cellphone/computer in another room.

 Queen of the Thrones® Eau de Throne™ with organic essential oils4. Build your Progesterone and GABA to maintain sleep

Grateful Practice – Grateful practices are an incredible way to calm your nervous system and augment your natural progesterone and GABA.  When you are grateful, it’s impossible to be in a negative mood.  The more you practice gratefulness during the day, the better you will feel and sleep.  Use the Queen of the Thrones® Grateful Dung™ Bracelet as a daily reminder.

Aromatherapy – I love using Queen of the Thrones® Eau de Throne™ for the organic essential oils of lavender, clove, rosemary and lemon.  These essential oils, when sprayed after you poo, have a calming effect on your nervous system and gut.  They balance you out and help you feel good.  You can also spray it in your room or on your pillow at night, or use in an essential oils diffuser.

All of the awesome health tools discussed in this article are included in the Queen of the Thrones® Queen Kit™ for your own unique self-care ritual.

Life Is a Stage, Set It

Not sure if you’re noticing here, but we are using, smell, touch, thought, sound and all of the senses to engage the relaxed state.  The more senses that you can engage during the day and night, the better your sleep will be. 

Life is a stage and the more you ensure to set the stage properly, the result is you will be able to serenade yourself into the sleep of a lifetime.

These are all non-supplemental practices that engage your behaviour, mindset and senses to serendipitously fall into a deep sleep.

Surrender to the fact that you have to be in charge and design your destiny when it comes to your sleep.  If not you will fall to your fate, and sleep should not be fated.  It is undeniable and the most important part of your day.  Respect it and do your duty to be the best you can be.  Time to drift off into your deep recharge!

Don’t forget to share this with your friends on social media, through email and to like us on Facebook, Instagram and YouTube to learn more about how to join the movement so that we can all have an improvement!

Disclaimer: Any opinions, advice, statements, services, offers, information or content expressed or made available by third parties, including information providers, are those of the respective authors or distributors. Neither Queen of the Thrones® nor any third-party provider of information guarantees the accuracy, completeness, or usefulness of any content. This communication does not create a doctor-patient relationship. Information provided does not replace the advice of your health care practitioner. If you happen to purchase anything we promote, in this or any of our communications, it’s likely Queen of the Thrones® will receive some kind of affiliate compensation. Still, we only promote content and products that we truly believe in and share with our friends, family and patients. If you ever have a concern with anything we share, please let us know at care@drmarisol.com. We want to make sure we are always serving Our Queendom at the highest level.


References:
Dirk Jan Stenvers,a,1 Rick van Dorp,1 Ewout Foppen,1 Jorge Mendoza,2 Anne-Loes Opperhuizen,3 Eric Fliers,1 Peter H. Bisschop,1 Johanna H. Meijer,4 Andries Kalsbeek,1,3 and Tom Deboer4 Dim light at night disturbs the daily sleep-wake cycle in the rat. Sci Rep. 2016; 6: 35662. Published online 2016 Oct 20. doi: 10.1038/srep35662 PMID: 27762290

 Chul-Hyun Cho,1,2 Ho-Kyoung Yoon,1,2 Seung-Gul Kang,3 Leen Kim,1,2 Eun-Il Lee,4 and Heon-Jeong Lee1,2,5 Impact of Exposure to Dim Light at Night on Sleep in Female and Comparison with Male Subjects. Psychiatry Investig. 2018 May; 15(5): 520–530. Published online 2018 Mar 19. doi: 10.30773/pi.2018.03.17 PMID: 29551048

Yamauchi M1, Jacono FJFujita YKumamoto MYoshikawa MCampanaro CKLoparo KAStrohl KPKimura H. Effects of environment light during sleep on autonomic functions of heart rate and breathing. Sleep Breath. 2014 Dec;18(4):829-35. doi: 10.1007/s11325-014-0951-7. Epub 2014 Feb 13.

 Bogdan Lewczuk, Grzegorz Redlarski, Arkadiusz Żak, Natalia Ziółkowska, Barbara Przybylska-Gornowicz, Marek Krawczuk Influence of Electric, Magnetic, and Electromagnetic Fields on the Circadian System: Current Stage of Knowledge Biomed Res Int. 2014; 2014: 169459. Published online 2014 Jul 22. doi: 10.1155/2014/169459

 Jodie Harris, PhD,1,2 Leon Lack, PhD,1,2 Kristyn Kemp, PhD,3 Helen Wright, PhD,1 and Richard Bootzin, PhD4 A Randomized Controlled Trial of Intensive Sleep Retraining (ISR): A Brief Conditioning Treatment for Chronic Insomnia. Sleep. 2012 Jan 1; 35(1): 49–60.Published online 2012 Jan 1. doi:  10.5665/sleep.1584 PMCID: PMC3242687

 Kazue Okamoto-Mizuno1 and Koh Mizuno2 Effects of thermal environment on sleep and circadian rhythm J Physiol Anthropol. 2012; 31(1): 14.Published online 2012 May 31. doi:  10.1186/1880-6805-31-14 PMCID: PMC3427038

Rong-fang HuXiao-ying JiangYi-ming ZengXiao-yang ChenYou-hua Zhang. Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment. Published online 2010 Apr 18. doi: 10.1186/cc8965

 Löken LS, Wessberg J, Morrison I, McGlone F, Olausson H. Coding of pleasant touch by unmyelinated afferents in humans. Nat Neurosci. 2009 May;12(5):547-8. Epub 2009 Apr 12.

 Halgamuge MN. Review: Weak radiofrequency radiation exposure from mobile phone radiation on plants.Electromagn Biol Med. 2017; 36(2):213-235. Epub 2016 Sep 20.

Shahabi S, Hassanzadeh Taji I, Hoseinnezhaddarzi M, Mousavi F, Shirchi S, Nazari A, Zarei H, Pourabdolhossein F. Exposure to cell phone radiofrequency changes corticotrophin hormone levels and histology of the brain and adrenal glands in male Wistar rat. Iran J Basic Med Sci. 2018 Dec; 21(12):1269-1274.

Top 5 Things to Help You Poo When Traveling; Constipation and Travel, is it a Sign of Jet Lag?

Dr. Marisol ND. recommendations to overcome constipation while travelling

Planes, trains, and automobiles. Why is it that when we travel, our guts go GAGA on us?! Not Lady Gaga, just out of the ordinary, unpredictable. Well, I guess when I put it that way, kind of like Lady Gaga! Whether you’re traveling for business or pleasure, it’s the same dilemma. This blog is for you if you’ve experienced the following:

You sit on the toilet, hoping to clear out before you enjoy and explore your final destination. But to your dismay, your warming, delicious morning coffee that you hoped would unplug you failed to work. It normally does the job, so what gives?

Getting ready to enjoy an island paradise, business meeting or event, you slip into your bikini or business suit with a belly that feels like your 4 months pregnant, ok well maybe 5… You think to yourself, “Why do I always get so constipated when I travel?” 

You know about the lack of abundance of vegetables at the airport, in the airplane and the restaurants. Food is partly to blame. Maybe you’re not drinking enough water too, or you stayed up late and didn’t get a good night’s sleep. You can’t pinpoint the cause, all you know is you’re having problems and you’re not going.

When we’re displaced out of our natural environment and routine, our body temples can go haywire. Our systems need rhythms and routines, and these are dictated by cues in our environment. New environment equals new cues. These new cues are unnatural to you and can derange your day night cycle, known as circadian rhythm. One of the many results of this is constipation.

Dr Marisol ND. explains how to heal constipation with Queen of The Thrones® Castor Oil Packs™

However, adopting the health practices below will help to balance your sleep, wake (and I’m adding) your POOP cycle. Did you really expect me not to add poop? You will “flow” through your work trip or holidays with a flat belly and be pooping like a champ! So you can have fun and enjoy your trip, feeling great and not feeling like sh*t!

Here you will learn my best tips on how to keep your healthy flow while traveling. You’ll learn how to improve jet lag and keep your rhythms in balance so you’re not suffering before, during or on the return home from your trip.

 

Changes in Your Environment that Cue your Body Balance

Whenever you go from one place to another, you are exposed to everything new and different. Exposures include new bacteria in the food and air, new foods, new sounds, new smells, new social interactions, the list goes on and on. Your sleep, wake, and poop cycle (it has a nice ring to it, doesn’t it?) is cued by what you have in your environment. When it all changes it becomes a literal sh*t show and the functions of your body are thrown out of whack, not only your #2s.

 

Symptoms of Jet Lag – Ways Your Body Gets Thrown Off

My body gets thrown off a lot. I’m human and because I do a lot of travel for both business and pleasure, I know all too well the experience of jet lag. It actually comes in 2 phases for all travelers1. The initial symptoms are really more of a sensation of feeling disorientated with time, foggy brain, memory lapses, task performance isn’t the greatest and you have a strong feeling of fatigue, or what I call heaviness. It is often quite out of proportion to the amount of time traveled. The basic overall sensation is that you feel, well, “off”.

Later is when you start to feel the physical effects of jet lag and travel. Constipation and bowel changes are super common, digestion in general is off, your appetite may increase or decrease, restless nights predominant and insomnia is a theme. Some people may even experience more severe symptoms like headaches, migraines and vision changes. In this late phase you feel really, really “off”.

 

So What is to Blame for Changing our Rhythm?

The Cues in your Time Zone

External cues that influence what our bodies do are called Zeitgebers. I love this word, a good ‘ole German word. I love, love, love travelling to Germany! It basically describes the cues in our environments and bodies that dictate our functioning.

Zeitgebers include light, food, exercise and anything that stimulates our senses and nervous system. Common foodstuff that we take lightly are actually very strong Zeitgebers. Coffee, tea, chocolate and pop (I know, I sound like I’m from the Midwest!) are all stimulants that strongly dictate what our bodies do. Knowing this, we can use these to our advantage to reset ourselves. Stay tuned for more on this later. 

Look, it’s not a surprise to you. Every day you manipulate your time zone by waking up and having a cup of coffee, sitting in your bed, staring at your cell phone, eating and exercising at certain times, social interactions and more. All of these choices are impacting whether or not your body is functioning optimally.

Oh Shit book about digestion and gut health

We highly manipulate our natural rhythms in today’s society with our 24/7 lifestyle. All of our technology, handheld, and computer devices that we’re addicted to, shift work, and of course trans-meridian travel really challenge our bodies to keep their balance and circadian rhythms.

It’s said that these cues entrain our bodies into the natural rhythms to maintain balance. Ideally, these natural rhythms are driven by mother nature’s cues. I speak in depth about this in my book ‘Oh, Sh*t! – 3 Stress-Less Steps to Connect, Clear and Calm Digestion’

These cues are necessary for us to live well and for our digestive and regulatory systems to function. Hormones, immunity and the nervous system are so dependant on these cues to know what to do! Without them, we would be lost in time, literally.

 

The Best Ways to Deal with Jet Lag and the Constipation That Results

It is actually suggested that the best way to deal with time zone travel is to modify environmental cues before, during and after a flight. This includes light, food, coffee, tea, chocolate, physical and mental activity, alcohol, and social interactions. These all affect bodily rhythms significantly, which in turn affects our quality of life and the altering symptoms we get when we travel. Here’s what to do to make it better.

Crossing Timezones

When you travel, you could likely be changing timezones. I remember one month, I had traveled every weekend from Thursday to Monday, from the east coast to the west coast. What a ride. From Toronto, to Arizona, to San Diego, to Seattle, to Spokane. My husband remarked, “You should just stay there!” In hindsight that probably would have been best.

The result was I was feeling pretty messed up, even with practising all the right things. The reality is that changing time zones is a transient disruption of your natural sleep wake cycle which can take time to reset2. For me, this really hit me in my weak spot, my gut. Talk about an irritable bowel flare-up.

So it was up to me to get time zone savvy, and beat the stress that comes along with travel. Also, learning how to create an environment that is safe for me when I travel, to get me back into my healthy routine as quickly as possible. It’s not only the transient effect of jet lag, but if you’re traveling a lot like me, it can quickly age you. I definitely don’t want that, I know you don’t either. So here are my best tips and practices.

1. Get Time Zone Savvy – Connect to your Time Zone

Go barefoot if possible when you get to your location, or do like I do and wear your cowboy boots. Since cowboy boots are made with full leather (make sure yours aren’t plastic) they are grounding. They connect you to the earth. The barefoot will connect you to the polarity of the area, this is according to Chinese Medicine principles. I remember my teacher in school sharing this with us. I don’t know the true effectiveness of it, but do I care? No, because I figure anything that I can do to stack things in my favor is worth it! Plus, I love my cowboy boots!

2. Sleep Soundly

Sleep is our sanctuary of healing. We must do whatever possible for us to have an incredible, restful sleep, especially when traveling. Nothing but sleep and sex in your bed. Keep the room dark and cool, stick to your nightly routine.

Wear an Eye Mask

Queen of the Thrones® Beauty Sleep Brow & Lash Kit™Before, during and after your travels, wear an eye mask to bed. Get into the habit of wearing it every night, it’s very good for you! An eye mask isn’t only for beauty but serves two purposes. It can become an excellent environmental cue to tell your body it’s time for bed. Plus, simply wearing an eye mask naturally increases your melatonin.

Melatonin has been shown to be excellent at improving jet lag and resetting sleep-wake rhythms3 4. If the eye mask is a very soft plush material like the one in the Queen of the Thrones® Beauty Sleep Brow & Lash Kit™ it will also help with promoting the connection and love molecule, oxytocin5. How ‘bout them apples. Pretty easy to do and super beneficial, why wouldn’t you want to get your ‘best sleep’ on every night?

Castor Oil Packs to Balance Stress and Inflammation

Finding yourself on the opposite side of the world can cause lots of stress hormone to pump through your body. The feeling of being unsettled isn’t nice. Travel with your Queen of the Thrones® Castor Oil Pack™! It will serve as another cue for a good night’s sleep, especially if you are used to practicing it nightly. Queen of the Thrones® Castor Oil Packs™ support the 5 Pillars of Feeling Great.

These are the foundations of health. Wear your castor oil pack an hour before bed and overnight. When it comes to sleep this is how it helps:

  • Calms your body down to prepare you for a good night’s sleep6 7.
  • Keeps your immune system strong, protecting you from other people’s colds8 9. During sleep is when your immune system is most active. 
  • Reduces inflammation10 and supports antioxidant status11 12 protecting you from stress and the exposure to radiation from flying. When you sleep, you are actively cleaning up your body. We need balanced-inflammation and high antioxidant status during this time.

 Get your Queen of the Thrones® Castor Oil Pack™ and 500ml Castor Oil Bundle today; it is great for home and travel!

Dump the Digital or Get Blue Light Blocking Glasses

Blue light from technology such as computers, handheld devices and LED light blocks our bodies’ natural ability to create melatonin. Research shows that it significantly affects sleep, making it harder to get to bed at a decent hour13, leaving you restless, tossing and turning and sleepless. Improper sleep has been linked to attention deficit, increased appetite, and mood derangement. Look, light is a very strong environmental cue for our body rhythms. When the sun goes down:

  • Wear your blue light blocking glasses to improve your sleep14
  • Stop using your technology, especially in bed – Your bed is for SLEEP and SEX only!

3. Water – Drink, Drink, Drink!

Do Not Let Yourself Get Dehydrated!

The more dehydrated you are, the more fatigued you will be. The airplane is the first place you risk getting dehydrated, plus the change in environment will affect you. The stewardesses are very friendly and have no problem giving you more water.

Don’t drink hotel water from the tap!!!! OMG, this makes me wanna cringe. I remember my first trip to Arizona. I didn’t realize that it’s a dessert. I was so thirsty, I felt like I couldn’t hydrate. I kept on buying bottled water from the hotel. I spent 150$ on WATER!!!! OMG, never again. Water keeps us in flow. It keeps our digestion right and it supports all functions of our system.

When you arrive at your destination, aim to go shopping and get yourself water. Some hotels and resorts include all the water, but when they don’t I buy myself 4 gallons of water for a 3-4 day stay. I make my morning teas in the coffee pots, boiling the water and drinking water all day during my travels.

Aim to not drink too much coffee, alcohol and other dehydrating drinks. An easy-to-do electrolyte drink is to take sparkling water, add salt and squeeze in a bunch of fresh lemon or lime. An electrolyte drink like this can help your tissues to better absorb water and keep you hydrated for longer. In Mexico they call this drink “SUERO”. Something that nurtures the body and helps us to keep the water in!

4. Food, Digestion, and Pooping

What to consume? To help avoid jet lag and constipation, nutrition plays an incredible role15.  Don’t be shy, you need your vegetables! I know it’s hard to find them in airports and restaurants, and the foods you typically eat while traveling are notorious for causing bloating, giving you a food hangover and making you constipated. You’re also being exposed to new bacteria in the foods that you eat and this can upset the gentle balance of your gut.

Hit Up the Local Health Food Store

To combat this, everywhere I go I stop at the local health food store. I buy various easy to eat veggies like celery, peppers, cucumbers, snap peas, baby carrots, apples, nut butter, and some nuts and seeds. This means I’ll get some good healthy fiber and roughage to get me through when I don’t have access to super produce. Clearly when you’re getting no fiber, no fresh nutrients, no functioning of your caboose

New places means new bacteria in your food that your body isn’t used to. This is another huge factor that can set off your gut of and create constipation. Make sure to do your Castor Oil Pack nightly as this helps to keep your gut bacteria in a good state 16 17 18. Taking a probiotic daily is also a good idea!

Relax your Body Before you Eat

Don’t forget to wear your Queen of the Thrones® Grateful Dung Bracelet™ and to do your ‘Grateful Dung Dining Practice’ before you eat. This practice helps to calm down your system and your gut before you eat. This alone can really help with keeping you regular because the calming your nervous system before eating helps keep your digestion in check.

Don’t forget to CHEW your food!

Queen of the Thrones® Grateful Dung Bracelet for better digestion

This improves your digestion and pooping. With the excitement of being in a new place, we can forget to be mindful and just inhale our foods. Use your Queen of the Thrones® Grateful Dung Bracelet and count the beads for the number of times you need to chew. This is just an easy way to remember to chew your food until it becomes a paste in your mouth, making it so much easier on your body to digest.

Keep your bowels moving19 with your Queen of the Thrones® Castor Oil Pack™ done nightly. If you are super, super constipated (as in more than 4-5 days) then taking castor oil orally will have a stimulant laxative effect. This is a worst-case scenario solution and should always be done under the supervision of a medical professional. I remember the first time I took it orally, I was in South America and with the 15 hour flight, food, time and weather change, everything was off. It didn’t taste the greatest but it sure helped things to move! 

5. Exercise While you Travel

Exercise and movement are well-known cues to keep your sleep, wake & pooping cycles timed right. Movement makes you move, no two ways about it! Timing of your exercise is important to support your best circadian rhythms20. I prefer morning exercise to start your day off with good energy.

Dr. Marisol ND. recommends exercising to imprve digestion

I know that very few of you take the time to exercise while on holidays or work trips. How do I know this? Because I’m not seeing anyone in the gym! Conference after conference, trip after trip, I see very few people in the gym. Frankly, I’m surprised. I just love exercise! It makes me feel good, keeps my sleep in check, and helps me poop! So I don’t get why more people aren’t doing it.

The Lazy Way to Exercise While Travelling

Less can be more! You don’t need to work out for an hour. I just get to the gym and do 10-15 minutes of intense exercise and a bit of stretching and that’s it! A little run and some weights. The purpose is just to get the blood flowing, your muscles moving and your diaphragm pumping. This pumping of the diaphragm helps to put pressure against the intestine, stimulating movement.

Exercise can be as easy as taking the staircase to your hotel room every time instead of the elevator. I always commit to that in order to just get a bit more motion in.

 

Bacteria is EVERYWHERE! Especially when you Travel

While traveling we are exposed to new bacteria everywhere. Tight spaces of airplanes and trains, conferences and amusement park lineups. You’ll hear people sniffling, sneezing and coughing. Never a good sign. Airplanes are like infection factories and the fact that so many people are in a small place augments the infection rate. Don’t be surprised if you land in your tropical paradise with the sniffles or you’re ready for your big presentation with a scratchy throat.

Infections that bug the upper membrane of the nasal cavity and throat affect your gut too. After all, our digestive tract runs from our gums to bums! It’s the same bacteria throughout our bodies, and when one part of the microbiome is affected, the whole microbiome is affected. We are exposed to new bacteria in every NEW environment we go into and it’s no surprise that gastrointestinal infections are common with travel21.

If you’re in the tropics, there’s a whole other level of angst about eating your vegetables. The worry exists of parasites or strange bacteria. It may be something as innocent as the washing of your vegetables with water that hasn’t been purified.

Parasites can very much keep you blocked up and constipated, and a gastrointestinal infection is a precursor to living with IBS. Women who are on antibiotics and under stress have the highest likelihood of being affected22. Hmm, sounds like most of us, doesn’t it?

 

It’s not Only about the Bacteria; Parasites are an Entirely Other Problem

Countries of the Caribbean, tropics, and India practice a weekly purgation in order to prevent parasites. This purgation is done with castor oil. “It was a Sunday practice, just a tbsp full of castor oil, down the hatch just like that. Sometimes it made you go fast and other times, just better”. I can’t tell you how many patients of mine have discussed this weekly cleansing Sunday practice with me.

It makes sense that the initial reaction of a parasitical infection is diarrhea, but sometimes our bodies are so out of tune, that instead of eliminating we get bunged up. This leaves the bacteria to procreate. The best way to reset is to eliminate properly. Stimulating it with castor oil packs are an excellent tool.

 

Protect your Body from the Bad Bugs

Watch the food you are eating, but don’t stay away from vegetables because you’re worried about the water that they are washed in or not. It’s safer to eat them slightly cooked or steamed – or ask for a stir fry! 

Drink bottled water and bottled beer. Stay away from drafts and fountain pops. Don’t use ice cubes unless you know they are filtered. Castor Oil Packs are a great addition on holidays to help support your digestion, supporting the good bacteria and preventing the bad ones. It helps prevent you from getting constipated and to help your body to keep the bacterial mix in a healthy state.

Smell is a sign of bacteria and parasites in the bowl. So make sure to poop, peek, smell and perfume.

You are an unsuspecting victim each time you walk into the bathroom. Stools are made up of 25-54% bacteria23. When you flush, microbes stay in the air of the bathroom and deposit on the nearest surfaces. We know this because toothbrushes have different bacteria (including bowel bacteria!). Studies show that toothbrushes next to your toilet in the bathroom demonstrate E. Coli and Staph bacteria, different from those toothbrushes with no toilet24. So, when you walk in after another person dropping a log you are being exposed to their bacteria!

Queen of the Thrones®  Eau de Throne for more comfortable digestion

This is why I always carry my Queen of the Thrones®  Eau de Throne ‘After you Poo Parfum!™’ everywhere I go. The more you know, the harder it is to sit there and ignore it… as I relax to let one drop, I am being infected by other people’s strains of bacteria! When I travel, as soon as I walk into a new washroom I spray Eau de Throne™  before I go, and after I poo too, to protect the next unsuspecting victim.

Clearly, you can see how many factors need to be addressed to keep that oh-so-important sleep, wake and poop cycle working in your favor. The easiest way is always to be prepared with the tools that can PREVENT a problem.

“An ounce of prevention is worth a pound of cure.” Benjamin Franklin

Pooping is always number one! Remember, your stools got a bad rap being known as #2, when they are the #1 product that our bodies produce. When you’re traveling the world, you want to make sure everything is working well in your production facility so that you can keep up to all the adventure!

Practice these tips and also try to make them a part of your daily lifestyle. Why not feel great all the time?! One of the best ways to set yourself up with everything you need to do this is The Queen of the Thrones® Queen Kit™. It contains everything you need while traveling and for daily life to keep it all together.

It is a collection of all of the awesome tools we’ve talked about in this article to elevate your health, supercharge your travels, and experience excellence in your life! When you are empowered you can do anything! 

Don’t forget to share this with your friends on social media, through email and to like us on Facebook, Instagram and on YouTube Wishing you all safe travels xox!!

 

Disclaimer: Any opinions, advice, statements, services, offers, information or content expressed or made available by third parties, including information providers, are those of the respective authors or distributors. Neither Queen of the Thrones® nor any third-party provider of information guarantees the accuracy, completeness, or usefulness of any content. This communication does not create a doctor-patient relationship. Information provided does not replace the advice of your health care practitioner. If you happen to purchase anything we promote, in this or any of our communications, it’s likely Queen of the Thrones® will receive some kind of affiliate compensation. Still, we only promote content and products that we truly believe in and share with our friends, family and patients. If you ever have a concern with anything we share, please let us know at care@drmarisol.com. We want to make sure we are always serving Our Queendom at the highest level.

 

References:

1 BM Cornelum Overcoming Jet Lag. Canadian Family Physician. 1985 Nov;31:2105-6

2 Richardson G, Tate B. Hormonal and pharmacological manipulation of the circadian clock: recent developments and future strategies.Sleep. 2000 May 1;23 Suppl 3:S77-85.

3 Srinivasan V1, Singh J, Pandi-Perumal SR, Brown GM, Spence DW, Cardinali DP. Jet lag, circadian rhythm sleep disturbances, and depression: the role of melatonin and its analogs. Adv Ther. 2010 Nov;27(11):796-813. doi: 10.1007/s12325-010-0065-y. Epub 2010 Sep 6.

4 Srinivasan V1, Spence DW, Pandi-Perumal SR, Trakht I, Cardinali DP. Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Travel Med Infect Dis. 2008 Jan-Mar;6(1-2):17-28. doi: 10.1016/j.tmaid.2007.12.002. Epub 2008 Jan 28.

5  Walker SC1, Trotter PD2, Swaney WT2, Marshall A3, Mcglone FP4. C-tactile afferents: Cutaneous mediators of oxytocin release during affiliative tactile interactions? Neuropeptides. 2017 Aug;64:27-38. doi: 10.1016/j.npep.2017.01.001. Epub 2017 Jan 19.

6  Rolls ET et all. Representations of pleasant and painful touch in the human orbitofrontal and cingulate cortices. Cereb Cortex. 2003 Mar;13(3):308-17.

7  Walker SC1, Trotter PD2, Swaney WT2, Marshall A3, Mcglone FP4. C-tactile afferents: Cutaneous mediators of oxytocin release during affiliative tactile interactions? Neuropeptides. 2017 Aug;64:27-38. doi: 10.1016/j.npep.2017.01.001. Epub 2017 Jan 19.

8  Grady H. Immunomodulation through castor oil packs. The Journal of Naturopathic Medicine. Volume 7 Jan 1 1998; 7(1): 84-9

9  Grady H. Immunomodulation through castor oil packs. The Journal of Naturopathic Medicine. Volume 7 Jan 1 1998; 7(1): 84-9

10  Vieira C et al. .Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-8.

11  Marwat SK1, Rehman F2, Khan EA1, Baloch MS1, Sadiq M1, Ullah I1, Javaria S1, Shaheen S1. Review – Ricinus cmmunis – Ethnomedicinal uses and pharmacological activities.Pak J Pharm Sci. 2017 Sep;30(5):1815-1827.

12  Holm TBrøgger-Jensen MRJohnson LKessel L.Glutathione preservation during storage of rat lenses in optisol-GS and castor oil. PLoS One. 2013 Nov 19;8(11):e79620. doi: 10.1371/journal.pone.0079620. eCollection 2013.

13 Heo JY1, Kim K1, Fava M2, Mischoulon D2, Papakostas GI2, Kim MJ3, Kim DJ4, Chang KJ1, Oh Y1, Yu BH1, Jeon HJ5. Effects of smartphone use with and without blue light at night in healthy adults: A randomized, double-blind, cross-over, placebo-controlled comparison. J Psychiatr Res. 2017 Apr;87:61-70. doi: 10.1016/j.jpsychires.2016.12.010. Epub 2016 Dec 12.

14 Leung TW1, Li RW2, Kee CS1. Blue-Light Filtering Spectacle Lenses: Optical and Clinical Performances.PLoS One. 2017 Jan 3;12(1):e0169114. doi: 10.1371/journal.pone.0169114. eCollection 2017.

15 Halson SL1, Burke LM1,2, Pearce J3. Nutrition for Travel: From Jet lag To Catering. Int J Sport Nutr Exerc Metab. 2019 Mar 1;29(2):228-235. doi: 10.1123/ijsnem.2018-0278. Epub 2019 Feb 22.

16  Badaró MM, Salles MM, Leite VMF, Arruda CNF, Oliveira VC, Nascimento CD, Souza RF, Paranhos HFO, Silva-Lovato CH. Clinical trial for evaluation of Ricinus communis and sodium hypochlorite as denture cleanser.J Appl Oral Sci. 2017 May-Jun; 25(3):324-334.

17  Salles MM, Badaró MM, Arruda CN, Leite VM, Silva CH, Watanabe E, Oliveira Vde C, Paranhos Hde F. Antimicrobial activity of complete denture cleanser solutions based on sodium hypochlorite and Ricinus communis – a randomized clinical study.J Appl Oral Sci. 2015 Nov-Dec; 23(6):637-42.

18  Badaró MM1, Salles MM1, Leite VMF1, Arruda CNF1, Oliveira VC1, Nascimento CD1, Souza RF1, Paranhos HFO1, Silva-Lovato CH1. Clinical trial for evaluation of Ricinus communis and sodium hypochlorite as denture cleanser. J Appl Oral Sci. 2017 May-Jun;25(3):324-334. doi: 10.1590/1678-7757-2016-0222.

19  Arslan GG, Eşer I. An examination of the effect of castor oil packs on constipation in the elderly. Complement Ther Clin Pract. 2011 Feb;17(1):58-62. doi: 10.1016/j.ctcp.2010.04.004. Epub 2010 May 18.

20 Lewis P1, Korf HW2, Kuffer L1, Groß JV1, Erren TC1. Exercise time cues (zeitgebers) for human circadian systems can foster health and improve performance: a systematic review. BMJ Open Sport Exerc Med. 2018 Dec 5;4(1):e000443. doi: 10.1136/bmjsem-2018-000443. eCollection 2018.

21  Reilly T1, Waterhouse J, Burke LM, Alonso JM; International Association of Athletics Federations. Nutrition for travel.J Sports Sci. 2007;25 Suppl 1:S125-34.

22 Fabiane Klem,1,2,* Akhilesh Wadhwa,1,* Larry Prokop,1 Wendy Sundt,1 Gianrico Farrugia,1 Michael Camilleri,1 Siddharth Singh,3 and Madhusudan Grover1, Prevalence, Risk Factors, and Outcomes of Irritable Bowel Syndrome After Infectious Enteritis: a Systematic Review and Meta-analysis. Gastroenterology. 2017 Apr; 152(5): 1042–1054.e1.Published online 2017 Jan 6. doi: 10.1053/j.gastro.2016.12.039PMID: 28069350

23  The Characterization of Feces and Urine: A C. Rose, a A. Parker, a , * B. Jefferson, a and E. Cartmell a Review of the Literature to Inform Advanced Treatment Technology Crit Rev Environ Sci Technol. 2015 Sep 2; 45(17): 1827–1879.Published online 2015 May 29. doi: 10.1080/10643389.2014.1000761PMID: 26246784

24 Karibasappa GN1, Nagesh L, Sujatha BK. Assessment of microbial contamination of toothbrush head: an in vitro study. Indian J Dent Res. 2011 Jan-Feb;22(1):2-5. doi: 10.4103/0970-9290.79965.

 

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Constipation: I Keep Trying to Fix It, But It’s Not Working!

Sitting pretty on a toilet

I remember my mom could never understand WHY she was always constipated. No matter what she did, she still had problems. Unfortunately, I followed in her footsteps. I dealt with being unable to let go and have a great bowel movement for the greater part of my life.

If you’ve been there too, then you’re no stranger to sitting pretty on the toilet. Well, if you’re anything like me, it’s NOT very pretty… You might even be sitting on your throne right now, as you read this. Gotcha!

Do you know WHY your bowel movements aren’t what they should be? Let’s find out and see what we can do to fix them.

Why I Consider Myself a ‘Poo Expert’

I went to school to become a Naturopathic Doctor so that I could fix myself and all my toilet troubles. It became my mission to help people. Firstly because I needed to have good bowel movements myself, but more importantly, because I didn’t like seeing my mom suffering, and as a doctor, my patients. Constipation is an epidemic and it affects so many of the world population. It’s time we take a stand and do something about it.

Why Is Constipation Called a Functional Digestive Problem?

The symptoms of constipation are varied1. A key component of it is functional, meaning you can’t find reasons for it. For instance it could be a mass that is blocking elimination. This is why it’s important to get checked out by your doctor. Usually your doctor will try different treatments or do a colonoscopy to visualize the intestines, dependent on your age. Other times they may try lifestyle changes and treatments first.

The Symptoms of Being Unable to Have a Good Bowel Movement 

The most common symptoms are that you are uncomfortable in your abdomen or belly, you feel bloated, you may have gas and you may feel pain as well. You may produce dry pebbles or hard stools. Often you go less than 1 time per day. According to the Mayo Clinic2, constipation  is classified as less than 3 bowel movements per week.

In my naturopathic practice, where living your best life is key, I have noted that my healthy, optimized patients all go daily.

How Does it Feel to be Constipated? 

There is a very distinct feeling of constipation. I recall my mother always being uncomfortable, unable to go and she would constantly complain to me and my sister, my dad and all her friends about it.

She always seemed to leave the bathroom unsatisfied and this is a key aspect of constipation along with straining3.

I’m sure you’ve had both. You push and push and may go a little but you feel like not everything came out and it was a lot of hard work. It also takes you longer than most to go to the bathroom. The term used is incomplete evacuation and straining. I describe it as there is still stuff left up there no matter how hard you try to get it out.

Why am I Gassy and Bloated When I’m Constipated? 

Gas and bloating is part of constipation and functional digestive disorders4. Even though gas is uncomfortable, it’s one of the natural ways that the body signals the intestines to move. Hydrogen gas, in fact, is known to have beneficial effects for the colonic mucosa, including functioning as an anti-inflammtory and antioxidant. This, in effect, would help it to move out your poo5.

Good gas (I know, I know, how can it be good?) is produced by good bacteria, like probiotics. It stimulates the natural action of the intestines to move stools downward. If the bacteria in your intestines are unhealthy (conbiotics™ as I call them) such as the archaea species of bacteria that produce methane, then it can actually slow down bowel transit time. This is linked to constipation6.

The scent of methane is like the smell that you get from passing by a farmer’s field after they’ve laid down manure. Can’t stand this smell in the bathroom? Check out Eau de Throne™, the ‘After you Poo Parfum™ and never be embarrassed by the scent that you leave behind again!

Relax at the bathroom with Queen of the Thrones® Eau de Throne™

How Often Should I Have a Bowel Movement ? 

A normal bowel movement should happen every day.  Men seem to go more than women. The statistics show that on average, men go every 1.7 days and women every 2.5 days7. Ideally in my practice our goal is for all patients to go daily, for this simple fact. You eat daily, so what goes in, should come out. Otherwise there is backup.

If you want to get more in detail about what your poo says about you, download my FREE infographic, the ’50 Shades of Poo’

Why Do Men Go to the Bathroom More than Women?

Men have a higher average of bowel movements because let’s face it, women are more complicated. Yes I am admitting that. But science shows this too. It has to do with the fact that we have a broader hormone mix than men. Estrogen can be very problematic to women and have an affect on your bowel movements.

How Does my Thyroid Affect my Bowel Movements? 

When you have an underactive thyroid (A.K.A. hypothyroid) or a condition known as Hashimoto’s Thyroiditis, a common symptom is constipation. Think of a thyroid condition as an overall slowing down of your metabolism. If your body is slow, then your bowel movements will be much slower too, leading to constipation.

Why Do my Estrogen Levels Affect My Bowel Movements? 

If you are carrying extra weight, taking the birth control pill or other estrogen-replacing drugs or are exposed to fake estrogens (A.K.A. xenoestrogens – which every human being on the planet these days is) you have a higher level of estrogen than most.

Progesterone balances estrogen in the female body. Progesterone is necessary to have healthy bowel movements. When your levels of estrogen are too high, you lose the proper balance between estrogen and progesterone to have those healthy bowel movements.

Why Can’t I Poo?

We’ve talked about a few, but there are so many reasons why you can’t poo8.

It has to do with:

  • Your nervous system
  • Your hormonal system
  • Your immune system
  • Your digestive system
  • Inflammation that you have in your body
  • The amount of weight that you are carrying in your abdomen (central obesity)
  • The types of bacteria you have in your gut
  • The types of foods you are eating
  • The foods you may be eating that you are allergic, sensitive or intolerant to
  • How much fluid you are drinking
  • How many caffeinated beverages you are consuming daily
  • How much sleep you are getting
  • How stressed you are
  • How depressed you are
  • How deficient you are in certain vitamins and minerals that support good bowel movements
  • Your genetics

And the list goes on and on. You can imagine the workup I do with my patients to help them learn the reason why they have issues pooping!

Dr. Marisol ND. Queen of the Thrones® help you to heal digestive problems

The Digestive System/The Gut is the Center of Our Body Universe 

The gut and digestive spot is the center of the universe when it comes to your body. You have health if you have good bowel movements. That’s why I always ask about my patients stools, to determine the state of their health.

So if you’ve had problems figuring out why you can’t go, it’s because you haven’t hit the nail on the head yet or you have a combination of different factors working against you, causing you to be constipated. You want to be looking at your stools for the clues. 

As you can see it is a HUGE topic! This is why I had to become an expert on poop, because there is so much to know.

How Often Should I Poop?

What goes in, must come out. If you ate every second day, then you should poo every second day. But because you eat daily, you really should be having a bowel movement daily. Otherwise, you are constipated.

Your body is an environment that requires flow. Intake of good stuff, outpour of bad stuff. Think of it like a fish tank. When your fish poops, the tank must clean the water out from time to time or the fish begins to swim in his own filth. You don’t want the cells inside your body to begin to swim in its own filth. This is clearly not healthy.

How Come Most of my Friends Don’t Poo Daily? 

The reality is that constipation is reaching epidemic levels. 14% of the world population9, which equals approximately 1 billion people, are constipated. The worst part is that it is a life threatening epidemic, because if you think about it, all natural environments, including your body, need to eliminate waste. If you can’t eliminate waste, the waste back ups and that is bad.

Why Do You Feel So Bad When You Can’t Poo Daily? 

The best way to describe how you feel is like crap. Literally. It makes you feel really off because you aren’t eliminating the wastes that your body has created. Wastes are toxins, bacteria and things that the body needs to get rid of. When our stools sit in our body they are a source of toxic exposure and stress, which make you feel uncomfortable. It literally feels like a pain in the butt.

I know this all too well. I suffered from it, my mother suffered from it, and all her friends did too. I remember them always talking about how they couldn’t poo. So let’s get clear on what you can do about it to make things better.

How the Anatomy of the Intestines Tells You How Much You Should be Pooping Each Day

Did you know that your lower descending colon is the length of your wrist to your elbow. This is the amount of food, fiber and fluids that you ate the day before and should be what you eliminate daily. Remember, what goes in, must come out.

I remember thinking when I was younger and really constipated, wow, here I am eating all this food and where is it going? If it’s not coming out of me, where is it? It’s just sitting there causing problems. Let’s figure out what we can do to make it better!

Learn how to improve your gut health with Dr. Marisol ND. Queen of the Thrones®

The First Step to Better Bowel Movements 

To know what to do, it is important to know what the problem is. Peeking after you poo every time you go is key. Start to keep a log about it (pun completely intended!) Our Queendom is loving The Grateful Dung Beetle 7-Day Log Book! It is not only great for tracking your stools, but also your gratitude practices, your health practices, your food & water intake, your sleep & so much MORE!

My Favourite Supplement-Free Tool to Help With Constipation 

Castor oil packs are legendary, biblical treatment that have been used since the beginning of mankind. They are used in all forms of medicine including the Ancient Chinese, Indian, Mediterranean, Egyptian and Caribbean cultures to help with all things having to do with the gut.

Castor oil packs IMPROVE:

  • Digestion
  • Absorption
  • Elimination10

They have shown to reduce pain and inflammation 1112 associated with these processes no matter the cause.  So anything that might be irritating your intestine like food sensitivities, allergies or intolerances, it will make it better tolerated so you can digest better.

Research shows that Castor Oil Pack practice results in less pain and bloating because it helps to improve factors in digestion that are making you feel horrible when you eat food. I can’t tell you how many times I have thrown on a pack when i’ve been bloated or really suffering in my guts. Whether it be from butterflies rocking my belly, or from serious gas. The same goes for my patients, it has become their go-to!

Queen of the Thrones® Castor Oil Pack™ relieves constipation

If absorption is an issue, chances are you’re low on some of your vital nutrients. Castor oil packs help to replenish those deficiencies naturally, simply by helping you better absorb your food. To be able to digest food, you need amino acids from protein in order to make digestive enzymes. If you don’t absorb your food properly, how can you expect to make digestive enzymes? Improving this function helps your body work better.

Not only do the castor oil packs stimulate the movement of the digestive tract, but they also help to get things out as well. It has been researched in comparison to stimulant laxatives and shown to produce improved satisfaction and sensation of complete evacuation, reduced straining and patients overall had a better bowel movement experience13.

On top of that it also helps to improve the antioxidants and factors in your body that help with  cleansing, like glutathione1415.

Get your very own Queen of the Thrones® Castor Oil Pack™ and 500ml Oil Bundle now!

Every patient in my practice does these packs, because as I mentioned before, gut health and digestion is the center of your body. The centre of your universe and the center and foundation of health.

Remember as well there are so many possible ROOT CAUSES for your CONSTIPATION so trouble shooting can be very difficult. This is an easy way to set the foundation and start off by removing the most common factors. Then as you look and learn from your poo, you can be your own best digestive detective to understanding what might be the underlying problem and then fix it!

Don’t forget to share this with your friends on social media, through email and to like us on FacebookInstagram and YouTube to learn more about how to join the movement so that we can all have an improvement!

References:

1 Sharma A1, Rao S2. Constipation: Pathophysiology and Current Therapeutic Approaches. Handb Exp Pharmacol. 2017;239:59-74. doi: 10.1007/164_2016_111.

2 https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253

3 Mearin F1, Ciriza C2, Mínguez M3, Rey E4, Mascort JJ5, Peña E6, Cañones P7, Júdez J8; en nombre de la SEPD, la semFYC, la SEMERGEN y la SEMG.[Irritable bowel syndrome with constipation and functional constipation in adults: Treatment (Part 2 of 2)]. Aten Primaria. 2017 Mar;49(3):177-194. doi: 10.1016/j.aprim.2017.01.003. Epub 2017 Feb 24.

4 Wilkinson JM1, Cozine EW1, Loftus CG1. Gas, Bloating, and Belching: Approach to Evaluation and Management. Am Fam Physician. 2019 Mar 1;99(5):301-309.

5 Carbonero F1, Benefiel AC, Gaskins HR. Contributions of the microbial hydrogen economy to colonic homeostasis. Nat Rev Gastroenterol Hepatol. 2012 Sep;9(9):504-18. doi: 10.1038/nrgastro.2012.85. Epub 2012 May 15.

6 Sahakian AB1, Jee SR, Pimentel M. Methane and the gastrointestinal tract. Dig Dis Sci. 2010 Aug;55(8):2135-43. doi: 10.1007/s10620-009-1012-0. Epub 2009 Oct 15.

7 Bohlin J1, Dahlin E1, Dreja J2, Roth B1, Ekberg O2, Ohlsson B1. Longer colonic transit time is associated with laxative and drug use, lifestyle factors, and symptoms of constipation. Acta Radiol Open. 2018 Oct 22;7(10):2058460118807232. doi: 10.1177/2058460118807232. eCollection 2018 Sep.

8 Sinagra E1, Morreale GC2, Mohammadian G3, Fusco G4, Guarnotta V5, Tomasello G6, Cappello F6, Rossi F1, Amvrosiadis G2, Raimondo D1. New therapeutic perspectives in irritable bowel syndrome: Targeting low-grade inflammation, immuno-neuroendocrine axis, motility, secretion and beyond. World J Gastroenterol. 2017 Sep 28;23(36):6593-6627. doi: 10.3748/wjg.v23.i36.6593.

9 Larry E Miller,1 Alvin Ibarra,2 and Arthur C Ouwehand2 Normative Values for Colonic Transit Time and Patient Assessment of Constipation in Adults With Functional Constipation: Systematic Review With Meta-Analysis. Clin Med Insights Gastroenterol. 2017; 11: 1179552217729343.Published online 2017 Aug 31. doi: 10.1177/1179552217729343PMCID: PMC5582663PMID: 28894394

10  Arslan GG, Eşer I. An examination of the effect of castor oil packs on constipation in the elderly. Complement Ther Clin Pract. 2011 Feb;17(1):58-62. doi: 10.1016/j.ctcp.2010.04.004. Epub 2010 May 18.

11  Grady H. Immunomodulation through castor oil packs. The Journal of Naturopathic Medicine. Volume 7 Jan 1 1998; 7(1): 84-9

12  Vieira C et al. .Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-8.

13  Arslan GG, Eşer I. An examination of the effect of castor oil packs on constipation in the elderly. Complement Ther Clin Pract. 2011 Feb;17(1):58-62. doi: 10.1016/j.ctcp.2010.04.004. Epub 2010 May 18.

14  Badaró MM1, Salles MM1, Leite VMF1, Arruda CNF1, Oliveira VC1, Nascimento CD1, Souza RF1, Paranhos HFO1, Silva-Lovato CH1. Clinical trial for evaluation of Ricinus communis and sodium hypochlorite as denture cleanser. J Appl Oral Sci. 2017 May-Jun;25(3):324-334. doi: 10.1590/1678-7757-2016-0222.

15  Andrade IM1, Andrade KM2, Pisani MX1, Silva-Lovato CH1, de Souza RF1, Paranhos Hde F1. Trial of an experimental castor oil solution for cleaning dentures. Braz Dent J. 2014 Jan-Feb;25(1):43-7.

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