Insights from Christine Barnes, M.Well, N.D., on constipation causes, symptoms and treatments.

Constipation: Understanding the Basics

• Frequency: Healthy bowel movements should occur daily. Missing days is considered constipation.
• Quality: Ideal bowel movements are smooth, quick, and painless, resembling a Cavendish banana in shape and size.
• Tools for Assessment: Bristol Stool Chart is used to analyze stool quality and diagnose issues.

Common Causes and Contributing Factors

• Lifestyle Issues:
  • Low hydration levels.
  • Lack of dietary fibre or imbalanced fibre intake.
  • Sedentary lifestyle and stress.
• Medical Conditions: Hormonal imbalances, gut dysbiosis, hypothyroidism, and other chronic diseases.
• Dietary Factors: Excessive processed foods, low-fat diets, or overconsumption of certain fats.

Health Implications

• Impacts energy levels, detoxification, and mental clarity.
• Associated with symptoms like bloating, cramping, and nausea.

Guidelines for Healthy Bowel Movements

1. Hydration:
   • Recommended intake of 2 litres of water daily, adjusted for physical activity and environment.
   • Electrolyte balance is crucial to prevent dehydration effects.
2. Dietary Recommendations:
   • Fibre: 4–6 handfuls of vegetables daily, aiming for diverse and unprocessed foods.
   • Avoid highly processed grains, excessive dairy, and unhealthy fats.
   • Include natural fats and bitter greens for gut health.
3. Lifestyle Changes:
   • Regular exercise, even low-impact movements, to stimulate gut motility.
   • Manage stress through relaxation techniques and mindfulness.

Additional Insights

• Testing: Advanced gut microbiome and nutrient testing can identify underlying issues.
• Herbal Remedies: Use sparingly to avoid dependency or lazy bowel syndrome.
• Mineral Balance: Calcium and magnesium play pivotal roles in gut muscle function.