Let’s Talk Constipation
No one wants to admit they suffer with it.
I recently spoke to a women’s group of 100. I asked them to close their eyes and raise their hand if they were—or ever have been—constipated. While there was some giggling, more than 50% of the room had raised their hands.
Wow!
What does that say about the state of our digestive health? Of course, few people connect the dots between what they eat and how often they move their bowels.
And here in the U.S. we spend billions of dollars in over-the-counter and pharmaceutical digestive aids.
Nowhere is this epidemic as noticeable as inside any "big chain" drugstore. At our local pharmacy, for example, the laxative department is one of the largest single-condition section in the entire store:
Let’s understand what I mean when I say constipation...
Less than 1 bowel movement per day (you should have at a minimum, seven bowel movements per week)
Bowel movements that are difficult to pass at least 25% of the time
Bowel movements that are dry and/or hard at least 25% of the time
Bowel movements that require assistance at least 25% of the time
What are some of the consequences of being constipated?
It predisposes you to all major colorectal disorders starting with enlarged hemorrhoids and ending up with colorectal cancer
The reasons aren‘t difficult to understand—your colon was designed by nature to hold a few pounds of feces in transit. When a person gets constipated, the colon may be holding 10, 20, or more pounds! The weight itself isn‘t the problem, but the volume is—large, heavy stools enlarge and stretch out the colon, irritate the colon mucosa, harm the anal canal, and may produce toxins related to fermentation and rotting.
Constipation is one of the symptoms of dysbacteriosis—a condition where the normal, intestinal flora is dead and missing. When alive, this flora performs several, important functions:
It protects the colon itself from any inflammation-causing pathogens.
It produces essential B-vitamins and vitamin K, responsible for blood clotting.
It governs primary immunity.
Bacteria form stools, and keep them soft and moist.
Digestive Inadequacy
Not enough digestive enzymes, stomach acid, or bile (from the Gallbladder) can slow down the gut. There is a correlation between long-term acid-blocker use and chronic constipation. Anytime we compromise digestive ability, we slow down the gut.
Consider a stool test to rule out dysbiosis (an imbalance in gut flora). Yeast overgrowth, candida, parasites, or pathogenic bacteria are a major factor in constipation.
Constipation affects your quality of life, causes stress, and diminishes your overall sense of well-being.
As a Nutritional Therapist, I discuss “poop” with my clients every day! Together, we identify some of the physical and emotional causes of their discomfort. Stress plays a huge role, starting as early as potty training.
Here are my recommendations for constipation:
Hydration. Being adequately hydrated is vital to prevent constipation. The large intestine’s job is to resorb water. If you’re not hydrated, this will create a dry stool and a dry large intestine, neither of which are conducive to easy pooping.
Fiber. Now your first thought might turn to bran cereal. But in my experience, we are neglecting the beauty of the wet fiber we find in fruits and vegetables. Especially if you are already plugged up, and not drinking enough water, adding dry fiber will only make the situation worse. I especially love frozen pumpkin puree nuggets in smoothies, frozen chunks of avocado, and I have a great recipe for a “constipation slaw” that utilizes green apple, jicama, cabbage, celery, cucumber, and cilantro.
Fat. Good, healthy fats help lubricate the GI tract and stimulates movement of the intestine. Folks on low-fat diets are often chronically constipated, despite all of the fiber and protein that they are eating. Good quality EVOO, avocado, pastured butter, ghee, lard, and tallow.
Digestive enzymes. Not enough digestive enzymes, stomach acid, or bile (from the Gallbladder) can slow down the gut. There is a correlation between long-term acid-blocker use and chronic constipation. Anytime we compromise digestive ability, we slow down the gut.
Probiotics. These are my favorite supplemental recommendations, and include fermented foods such as kombucha, kimchi, sauerkraut, apple cider vinegar, and kefir. I try and have one serving a day.
Slow down. Slowing down when you eat puts you into parasympathetic mode, better known as “Rest and Digest” mode. Chewing your food slowly and carefully helps balance your nervous system and improve digestion.
Movement. This is critical. Consider some gentle yoga moves, twists, and stretches. A walk around the block will also help things move along.
The Squatty Potty. This is my favorite recommendation! This helps get your body in the best position possible to poop. You can also put a tall basket under your feet for the same effect. We weren’t designed to eliminate with our legs at a 90º angle.
Supplements I can’t live without when addressing constipation are:
Magnesium glycinate. A favorite supplement for chronic constipation because it is gentle, inexpensive, and has a lot of other benefits associated with it (i.e.: muscle relaxation, lowers blood pressure, helps with sleep and blood sugar balancing). I typically start with 300–400 mg before bedtime.
Buffered Vitamin C. This can act as a laxative, and like Magnesium, it has many other benefits. You need to talk to a practitioner to find the correct dosing.
So, pooping, not a glamorous subject, but an activity that is vital to optimum health!
What has worked for you? Let me know.
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