Cement job

(jim Chiodo) #1

yesterday, I did a small concrete repair. On a related note, I’m also having problems with another type of “cement”. In attempt to get more fat in my die, I’m eating a fair amount of cheese. I’ve always heard that cheese can “bind”. While it’s not quite constipation, “passing” is somewhat difficult. I worry about straining because i have a history of diverticulitis.

I read on another Keto forum that lack of electrolytes can cause Keto "flu’, etc and also lead to constipation. Can anyone confirm this? Getting plenty of sodium is not a problem as it’s as handy as the salt shaker. Potasium and magnessium are a challenge. How are others getting these eletrolytes.

(Brian) #2

One suggestion that was given to me was to get some Lite Salt. It’s basically slightly less than half sodium chloride and slightly more than half potassium chloride. That may add a little extra potassium.

We use a powdered magnesium supplement that’s labeled for a calming effect that we stir into a drink that we have before going to bed in hopes it will help us sleep a little better. Magnesium is also in green leafy veggies if you do those.

(jim Chiodo) #3

Do yuu use the powdered magnesium regularly or only when you need it? I read where you can get dependent on it. When you stop, it can be like real cement.

Given the name, I’m assuming it works like Milk of Magnesia. I wonder, instead of the dose suggested which is more than a few tablespoons, if a small (1/4 or 1/2 teaspoon) daily would work without major impact.

(KCKO, KCFO 🥥) #4

This thread might be helpful for you:

https://www.ketogenicforums.com/t/constipation-the-biggest-problem/18826

(Brian) #5

Michelinman,

We use the magnesium most of the time, probably 4 or 5 nights of the week. The dose is somewhere around 350mg, I would guess. I don’t measure as carefully as some might. I suspect we could take a lot more of it to have “dramatic” results. Honestly, I’ve not noticed a big change in “cement” viscosity taking it or not taking it. We probably have enough green leafy food in our regular diet that it’s not as big of a deal as those who never eat green stuff.

Not sure that’s all that helpful but what we do here.

Good luck!

#6

Potassium is best taken via food really and fairly easy to do with things like avocado and leafy greens. Magnesium citrate should help with the constipation. I take a 400mg tablet every night and it does the trick!

(jim Chiodo) #7

Found magnesium at walmart. 250 mg of magnesium oxide. I notice the milk of magnesia is magnesium hydroxide.

Anyone know the difference?

(KCKO, KCFO 🥥) #8

This site has a lot of info on the types of magnesium and what they are best used for, hopefully this will help you decide.

(jim Chiodo) #9

Please don’t think I am ungrateful, but I really don’t want to learn about all the deficiencies magnesium can provide. I want it for one thing only and that is to avoid constipation. I am not new to keto, been on it for almost 3 months and lost 26 lbs, plus I am feeling good. (no migraines, no hypertension, no diabettees, etc).

I just want to be regular like I was before going on keto. For the past week or so, I’ve been taking a 1 to 2 teaspoons of milk of magnesia before bed and it is having the desired results. Is this a good thing or not? My inclination was to find a magnesium supplement, which I did but it is magnesium oxide, whereas milk of mag is magnesium hydroxide.

My understanding is milk of mag and other laxatives work by insuring the colon is hydrated, allowing poop to pass easier.

So my question is, "will the magnesium oxide provide this benefit or should I be looking for something else?

(Carpe salata!) #10

Try it and see. But MgO is less ionic and will probably have less of an osmotic effect. Try Epsom Salts (MgSO4) because that’s the legendary ‘dose of salts’ that goes through for a quick flush…

(You've tried everything else; why not try bacon?) #11

@Michelinman Not sure what you mean by “regular,” but I find elimination much easier on keto, because all the fat I’m eating seems to grease the skids, so to speak. But I find that I can go a day or two without a bowel movement and then might have a day when my bowels move two or three times. Although it may not count as “regular” in your book, it works well for me. I don’t have to strain, which is the important part.

Part of why I don’t have constipation is that after watching a lecture by Dr. Phinney on YouTube, I have been really working to keep my salt consumption up. Apparently the kidneys excrete more sodium when we are in ketosis, so it is important to work on maintaining electrolytes and hydration. I drink a lot of coffee, the caffeine of which may also be producing a laxative effect, and a fair amount of seltzer (I prefer the taste to that of still water). Mindful of another video featuring Dr. Noakes, I try not to over-hydrate, either, just drink to thirst. I offer all this for what it’s worth; YMMV, of course.

(Brian) #12

Another thing you may be able to find helpful is psyllium husks. They are a part of some keto recipes.

I had a rather “explosive” experience some time back when I made some naan with psyllium husks in it, and ate too much of it at one time.

Last evening, I made some more naan and this time ate a more normal portion. This morning, the movement was very normal and natural, not a “pile” like last time.

I do agree with PaulL, though, that a bowel movement may not happen every day in this way of eating. There may be some who only have one every 2 or 3 or even 4 days but if they are normal, I don’t see that as a problem.

Good luck! I hope you get it figured out what works for you. I suspect we are all just a bit unique in that respect.

(jim Chiodo) #13

While constipation is the “root” problem, my biggest worry is straining, given my past bowl problems (diverticulitis). My doc already has me taking a fiber suppliment. It is phsylium husk in capsules. (I take two each morning)

Regular for me would be every morning. The volume is way down because of Keto, but it’s still difficult to pass without straining. Previous to Keto, I was a “two times a day or more” visitor with no strain.

Lately, I can tell by looking that the “warhead” of the rocket is dark and dry. the rest appears wetter. (I refrained from posting a picture cause I don’t think anyone wanted to see it)

My wife already rags on me for using too much salt. I also like fizz and will by the zero sugar sparkling ice beverages. I don’t drink coffee and rarely any cafein. (maybe a cup of black tea once in a while)

thanks to everyone for the advice. I’ll let you know how everything “comes out”

(Brian) #14

If you feel like you need more, it wouldn’t hurt to up the dosage a little and see if it makes things any easier. If I think about what I ate last evening, it would equate to about 1/2 tablespoon of psyllium husks. But that wasn’t in any kind of capsule, it was just the loose psyllium husks used as an ingredient in what we ate for supper. I don’t have any idea of how much you’re getting in your capsules.

(You've tried everything else; why not try bacon?) #15

If worse comes to worst, there’s always the good old enema. (If you prepare your own, be sure to buffer it with a bit of salt or baking soda; but Fleet makes enemas pre-buffered in disposable bottles.) Glycerin suppositories also work. Amazon doesn’t sell the five-pound bag anymore, but sugar-free Gummi bears are supposed to unbind you quite powerfullly, lol!

#16

Thanks for the article! I don’t typically take supplements so it didn’t occur to me that there were various forms available (dooh!!). I’ve been taking Mg oxide - which turns out to be great for acid reflux (as I am currently doing a slow wean off my proton pump inhibiters) which is a double benefit. But because of its low bioavailability - might increase the dose a bit as I have been experiencing some fatique on fast days which I understand can be due to electrolyte depletion.

#17

It might be as simple as drink more water.