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.