YourpHLevel Newsletter: Conquering Constipation, the first step to unlocking a healthy gut and overall well-being!

Constipation is one of those topics that many try to deal with in silence but that we seldom discuss openly… As someone who believes in optimizing every aspect of life—from productivity to physical and mental health—I’m here to break the silence and provide you with actionable strategies to combat this pesky issue. Before you delve into supporting a healthy body and microbiome, you must ensure that your elimination pathways are cleared.

Think of it this way…if we eat on average 3 to 4 lbs of food on a daily basis and while our body assimilates a lot of those nutrients, we also need to consider the necessity of elimination daily - otherwise; you end up in a situation of clogged pipes. Let’s delve into how to clear those pipes….

Understanding the Mechanism of Constipation

Before we dive into solutions, it’s essential to understand the why. The gastrointestinal tract is a complex system influenced by various factors, including diet, hydration, stress, and movement. When any of these elements fall out of balance, your body can slow down digestion, leading to hard, infrequent stools.

Key Mechanisms Behind Constipation:

1. Dehydration: Lack of sufficient water intake can cause your stools to harden.

2. Low Fiber Intake: Insufficient dietary fiber can slow down the movement of waste through the intestines.

3. Sedentary Lifestyle: Movement encourages peristalsis (the contractions of the intestines), so a lack of physical activity can contribute to constipation.

4. Stress and Anxiety: The gut-brain connection is powerful. Stress can disrupt your digestive system, leading to various issues, including constipation. You have to be in a calm parasympathetic state to trigger a trip to the restroom..

5. Eating an abundance of processed food: This aspect of the mechanism is linked to dehydration. Most processed foods do not contain water and further to that contain ingredients that our body just does not know how to handle these non-foods as I call them!

6. Medications - certain medications like opioids, antidepressants, antihistamines, etc.. can contribute to constipation

The Power of Routine

As with any aspect of life, consistency is key. Here’s how to establish a routine that keeps constipation at bay - working on prevention is the best way to go…:

1. Morning Ritual: Start your day with a glass of warm water. Adding a squeeze of lemon can provide additional benefits, thanks to its vitamin C and natural acidity, which may stimulate digestive juices.

2. Regular Meal Times: Eating at consistent times can help regulate your digestive system. Your body thrives on routine, and having meals at the same time each day can promote regular bowel movements.

3. Exercise: Incorporate a daily movement routine, whether it’s a brisk walk, yoga, or strength training. Aim for at least 30 minutes of physical activity, as movement stimulates digestion.

The Role of Prebiotic Fiber

In my exploration of optimizing health, I’ve come to appreciate the value of prebiotic fibers like psyllium husk, inulin, resistant starch, etc…. These fibers act as food for beneficial gut bacteria, promoting a healthy microbiome and regular digestion.

We are going to focus on psyllium husk as I have seen it work wonders to resolve constipation..

Why Psyllium Husk?

1. Water Absorption: Psyllium husk absorbs water and expands, which helps soften stool and make it easier to pass.

2. Versatility: It can easily be added to smoothies, yogurt, or oatmeal—making it a simple addition to your daily routine.

3. Long-Term Benefits: Regular intake of psyllium can help improve overall digestive health, potentially preventing constipation from becoming a recurring issue.

Tools for Success

Here are some practical tools and products that can support your journey toward a more regular digestive routine:

1. Psyllium Husk Powder: I recommend starting with a teaspoon in water or a smoothie each day. Gradually increase your intake if necessary, but listen to your body. Be aware it is gritty - I recommend shaking well and taking it in just like you would a “shot” 😀 not that I advocate for that…

2. Hydration Tracker: Use an app or a simple water bottle with measurements to track your daily water intake. Aim for at least half your body weight in ounces. If you eat a lot of fruits and veg you may not need that much given the water content of these foods…

3. Movement Reminders: Set reminders on your phone to stand up, stretch, or take a quick walk every hour. Small bursts of movement can stimulate your digestive system.

Long-Term Habits for Optimal Gut Health

1. Balanced Diet: Focus on whole, unprocessed foods rich in fiber. Think fruits, vegetables, whole grains, legumes, nuts, and seeds.

2. Mindful Eating: Slow down during meals. Chewing your food thoroughly can aid digestion and reduce stress on your gut.

3. Stress Management: Incorporate mindfulness techniques such as meditation or deep breathing into your daily routine. Managing stress is crucial for a healthy gut.

4. Periodic Detox: Consider a gentle detox (like a weekend of whole foods - nothing too extreme) every few months to reset your digestive system and promote regularity.

Linked interview to delve in deeper

Dr. B as he is known, is a gastroenterologist and delves deep in this interview on constipation. His perspective is unique - I highly recommend a listen..

Future Outlooks in Microbiome Science

Linking research here on the detriments of constipation - as it’s important to understand “why” its so important - aside from pure discomfort 🙃 . In one study, the researchers ultimately discovered that individuals who had bowel movements every three days or less experienced significantly poorer cognitive function—comparable to the effects of three additional years of aging—compared to those who had daily bowel movements.

Additionally, these individuals showed a 73% greater risk of experiencing subjective cognitive decline and had fewer microbes that produce butyrate, which is a marker of healthy bacteria that aid in the digestion of dietary fibers. The article linked here summarizes a number of studies.

Final Thoughts

Constipation doesn’t have to be a part of your life. By implementing a structured routine, utilizing prebiotic fibers like psyllium husk, and adopting long-term healthy habits, you can keep your digestive system running smoothly. Remember, it’s about creating a lifestyle that fosters optimal gut and physical health rather than relying on quick fixes.

So take control of your digestive destiny—your gut (and overall well-being) will thank you!

Wishing you and your bugs health and vitality,

Nadine

Dr. Nadine Halawa, PharmD, BCPS - Board-certified pharmacotherapy specialist

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