Root Causes + Tips: Constipation
No, it isn’t just about eating more fiber!
Lately, a lot of conversations I have been having are about POOP! Yes, I said it, POOP. We all do it (hopefully), but it is “yucky” word… I get it. However, it is something that should be talked about more often and I am here to create conversations where talking about “poop”, doesn’t have to feel like taboo, TMI, or just weird.
For starters, did you know you are supposed to poop at least 1x/day?
Chronic constipation can create conditions that are annoying to life-threatening, so it is IMPORTANT TO TALK ABOUT IT:
Fatigue, Malaise Headache
Bloating, Distention, Flatulence
Cramping, Pain
Diverticulosis/Diverticulitis
Toxin Reabsorption (contributing to almost any chronic inflammatory disease)
Microbial Dysbiosis
Colon Cancer
Your bowel movements say WAY more about your health than you give it credit for, so let’s discuss a few things your poop can tell you. To keep you engaged, I will keep this short and simple.
Gut health:
Disease begins in the gut! The body is breaking down and regrowing EVERY SINGLE SECOND, so how does it grow back? With the food we eat… But THEN our body has to breakdown that plate of food into teeny, tiny microscopic pieces in order for our cells to digest and absorb the nutrients. Yet, we run into digestive problems for various reasons (listed below), and the body may get thrown off. Then overtime, this little issue builds on top of itself, causing a host of downstream dysfunction.
Detox ability
If you’re not going poop every day, then toxins that your body worked so hard to escort will recirculate, yikes! Toxins constantly recirculating in the body will cause inflammation, which can lead to many diseases like high cholesterol, high blood pressure, diabetes, autoimmune disease, infertility, cancer, and more. I know this may sound extreme + simple, and honestly, it can be that simple. So let’s get you pooping regularly!
Nutrient levels
I am not a Bulletproof Coffee fan, but I love this article/infographic that can tell you more about your poop.
How you breakdown/absorb fat, the macronutrient
We may not be eating enough healthy fats for our bowel movements to be regular, which is bad because healthy fats help reduce inflammation, promote brain health, allow hormones to communicate.
Stress levels
“I’m not stressed.” Mmmm, well maybe you could be overwhelmed? Chances are, if you are living in this world, there is A LOT going on in your mind and/or body. Be gentle. How can you reduce stress today?
Hormone levels, like serotonin
Optimal serotonin is required for steady, smooth bowel movements… not just happiness!
Root Causes, to list a few:
Low magnesium (even this may not be a root cause because why is your body low in magnesium to begin with? :))
Imbalance serotonin
This too may not be a root cause because what reason is your unique body struggling with optimal serotonin levels?
Could it be gut health (90% is produced there!)
Not enough B6 (birth control, not enough in diet, body is unable to absorb into cells), other nutrient deficiencies, etc… lots of reasons!
Stress levels - sympathetic dominance
Low fiber
Hypothyroid (low Free T3; poor T4 to T3 conversion)
Dehydration
Lack of movement
Food sensitives
Medications - like SSRIs
Insufficient dietary fat
Insulin resistant
Too much calcium
Too much Vitamin D, too quickly!
SIBO
Adrenal dysfunction
QUICK FIX - Note: I highly recommend getting to the root cause. Constipation is a symptom, your body is telling you to PAY ATTENTION. It needs something it isn’t getting!
Eat slower, chew more, and prioritize eating
Eating hygiene is highly underrated. Let the body know you are in the RELAXED nervous system mode in order to digest + absorb nutrients properly, which will allow your poops to also flow nicely.
Increase magnesium
Research has been finding 70% of Americans are deficient in magnesium! Magnesium is in charge of over 300 enzyme reactions but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax. In fact, there are over 3,500 medical references on magnesium deficiency.
Magnesium Citrate is a form that is found to help!
DRINK WATER
Recommended amount: at least half your body weight in ounces a day.
As I continue to list these quick fixes, I have to stop.
To be honest, these quick fixes may be necessary in order to help you become regular. But other ones I could recommend are great at the time because being constipated is NO JOKE and it can be EXTREMELY painful! However, quick fixes are just band-aids. From research + my experience, band-aids don’t solve the problem, they are just masking the symptom, which can later cause havoc on the body. Short term fixes are SHORT TERM for a reason. Let’s find a long term solution. If you body feels “off”, listen to it.
