Gut Check: Why Regularity Is the Missing Link in Your Wellness Routine

13 May Gut Check: Why Regularity Is the Missing Link in Your Wellness Routine

Okay, I know – digestive health isn’t the most glamorous topic, but it’s a cornerstone of overall well-being. The frequency and ease of our bowel movements offer valuable insights into our internal health. Constipation is defined as fewer than three bowel movements per week or hard, difficult stools. So, what is normal? Optimal gut health is typically having a bowel movement once to three times daily.

Many influencers have tried to normalize infrequent bowel movements, but our bodies are designed for regular detoxification. Constipation allows toxins and waste to linger in the colon, potentially leading to their reabsorption into the bloodstream and disrupting the delicate balance of our gut bacteria. This can fuel inflammation and contribute to various chronic health issues.

Despite the discomfort in discussing it, constipation is a widespread concern. It’s the most common digestive complaint in the United States, leading to millions of prescriptions and significant spending on over-the-counter remedies annually. 

A Quick Look Inside: How Digestion Works

Our gastrointestinal (GI) tract, a continuous pathway from mouth to anus, controls the breakdown and absorption of nutrients and the elimination of waste. Digestion begins in the mouth with chewing and saliva. Food then travels to the stomach and small intestines for further processing, where most nutrients are absorbed. In the large intestine (colon), water is extracted from the digested material, forming a stool (i.e. poop). Muscle contractions called peristalsis propel this stool towards the rectum for elimination. By this stage, most of the water has been absorbed, resulting in solid waste.

What’s Slowing Things Down? Common Causes of Constipation

Understanding the root causes of constipation is the first step towards finding effective solutions. Here are some of the most common culprits:

1. Insufficient Hydration: Water is crucial for flushing waste and maintaining stool consistency.
2. Dietary Imbalances or Nutrient Deficiencies: A lack of fiber, coupled with a diet high in processed foods and low in nutrients, hinders proper bowel function. Fiber adds bulk and retains water, facilitating the movement of stool and binding toxins. Certain nutrients, particularly magnesium, play a vital role in enzyme function, energy metabolism, and gut motility. Poor diet or impaired nutrient absorption can disrupt regularity.
3. Thyroid Dysfunction: An underactive thyroid (hypothyroidism) can significantly impact bowel motility.
4. Sedentary Lifestyle: Physical activity stimulates metabolism and intestinal movement. Lack of exercise can contribute to sluggish bowels.
5. Medication Side Effects: Many medications, including opioids, antidepressants, antacids, and iron supplements, can interfere with bowel motility and hydration levels.
6. Food Sensitivities: Inflammation triggered by food sensitivities can disrupt digestion and lead to constipation. Common offenders include gluten and dairy, but any food can be a trigger.
7. Gut Microbiome Imbalance (Dysbiosis): An unhealthy balance of gut bacteria can lead to yeast overgrowth, increased intestinal permeability (“leaky gut”), and inflammation, all of which can affect bowel function.
8. Chronic Neurological Conditions: Conditions like Multiple Sclerosis, Parkinson’s disease, and spinal cord injuries can impair nerve function that controls bowel motility.
9. Bowel Obstruction: While less common, blockages (partial or complete) caused by tumors, polyps, narrowing of the colon, or bowel twisting require immediate medical attention.

Reclaiming Regularity: An Integrated Approach

Addressing constipation often involves a multi-faceted approach. Thankfully, there are many solutions and changes we can make to our lifestyle to promote healthy bowel function:

1. Hydrate Powerfully: Aim for at least half your body weight in ounces of filtered water daily, increasing intake during hot weather and exercise.
2. Nourish Your Gut with Fiber & Smart Food Choices: Prioritize a diet rich in diverse fiber sources from vegetables, fruits (including skins), legumes, nuts, and seeds. These provide both soluble fiber (which dissolves in water, promotes fullness, regulates blood sugar, and feeds beneficial gut bacteria) and insoluble fiber (which adds bulk and aids in regularity). Incorporate resistant starch (found in cooled potatoes, green bananas, and oats), which acts like fiber, trapping water and supporting healthy gut bacteria. Simultaneously, minimize or eliminate processed foods, sugary drinks, and excessive amounts of unhealthy fats. Include healthy fat sources like avocado, olive oil, coconut oil, nuts, seeds, and fatty fish to help lubricate the GI tract.
3. Identify and Eliminate Inflammatory Foods: Be mindful of common inflammatory triggers like gluten, dairy, corn, and soy. Consider an elimination diet, potentially with guidance from a functional medicine practitioner, to pinpoint specific food sensitivities.
4. Cultivate Healthy Digestion and Gut Microbiome: Introduce probiotic-rich foods like kimchi and sauerkraut, which also provide beneficial enzymes. Consider a high-quality probiotic supplement with diverse strains of Lactobacillus and Bifidobacterium (at least 25 billion CFU). Chew your food thoroughly to initiate proper digestion. Consider digestive enzyme supplements containing amylase, lipase, and proteases, and try a little organic apple cider vinegar before meals.
5. Review Your Medications: Discuss all medications with your healthcare provider to identify potential contributors to constipation and explore alternative options if necessary.
6. Prioritize Quality Sleep: Aim for at least 8 hours of sleep nightly to support optimal hormonal balance and physiological function.
7. Move Your Body Regularly: Engage in a mix of cardiovascular exercise, strength training, and flexibility activities to stimulate metabolism and intestinal motility.
8. Listen to Your Body’s Signals and Create a Routine: Don’t ignore the urge to have a bowel movement. Delaying can signal the bowels to slow down. Dedicate 10-20 minutes each day, preferably in the morning, to sit on the toilet without distractions to help retrain your gut and nervous system. Incorporate deep breathing exercises to promote relaxation.
9. Adopt Good Posture and Promote Abdominal Relaxation: Elevating your feet while on the toilet, ideally using a Squatty Potty or similar device, helps to align the colon for easier evacuation. Gentle clockwise abdominal massage can help stimulate bowel movement. Lie on your back and use light pressure with your fingertips to make circular motions around your belly button, gradually expanding the circles.
10. Use Laxatives and Colonics Judiciously: Avoid relying on laxatives or frequent colonics, as this can lead to dependency and disrupt the natural balance of your gut flora. Occasional use might provide temporary relief, but addressing the underlying cause is crucial.
11. Consider Diagnostic Testing: If you have a family history of colon cancer or suspect a structural issue, discuss the need for a colonoscopy or other relevant investigations with your doctor.
12. Optimize Magnesium Levels and Address Nutrient Deficiencies: Consider supplementing with magnesium citrate (starting with 100mg at bedtime and gradually increasing as needed, up to 1000mg, unless you have kidney disease and under medical guidance) to help relax bowel muscles and improve regularity. Monitor your bowel movements and reduce the dosage if diarrhea occurs. Beyond magnesium, other nutrient deficiencies can impact bowel health. Consider specialized blood testing to identify and address any specific needs, such as Vitamin C, which can also help soften stool.

Don’t accept infrequent bowel movements as your “normal.” By understanding the causes and implementing these lifestyle-focused solutions, you can unlock greater digestive comfort, potentially experience increased energy levels, and enjoy a healthier, more vibrant life. If you’re seeking personalized guidance to uncover and address the root causes of your constipation, reach out! 

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