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
- Hydration:
- Recommended intake of 2 litres of water daily, adjusted for physical activity and environment.
- Electrolyte balance is crucial to prevent dehydration effects.
- 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.
- 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.