"I have been dealing with constipation for years now and I'm so tired of it. It's making me cranky, bloated and it's messing with my appetite," a social media follower recently wrote. "I feel like I'm doing everything right, but I can't poop. Help!"
Unfortunately, I see many patients who struggle with constipation and other bathroom issues. Sometimes they are too embarrassed to admit their problem until it becomes too painful to bear.
My patients aren't alone. Researchers find that roughly 12 to 19 percent of the U.S. population (about 63 million people) suffer from constipation. And while constipation might be common, it's definitely not normal and it can have disastrous consequences.
Having healthy digestion and eliminating waste every day (ideally twice—yes, twice—a day) is critical to your overall health. Remember—your liver flushes out toxins and dumps them into your intestines. If your digestive system isn't working optimally, then all those toxins and waste gets reabsorbed into your body. So, it makes sense that constipation has been linked to multiple diseases, including cancer and even Parkinson's disease, plus it actually makes you feel like crap!
Then there are the practical problems. Constipation is often uncomfortable and can lead to symptoms including bloating, irritability, lack of appetite and vomiting.
I often ask my patients if they are regular. One answered yes, but when I followed up with how often she eliminated, she replied "once a week." Trust me: That is not regular. Other patients think constipation is normal but after treating them, their whole world turns around once they eliminate normally. Again, common does not mean normal, nor does it mean it's okay.
We now know so much about how to fix your gut, how to tend your inner garden (the flora in your gut), and how to reset your system, yet many of us maintain poor ways of eating and living. Like most problems, constipation is usually fixable without pharmaceutical drugs or other invasive procedures.
The first most important thing to get things moving consistently is addressing your diet, which causes most constipation. While chronic stress and antibiotic overuse can mess up your gut, a diet that is high in processed foods and sugars does great harm and promotes constipation.
Incorporating the following simple hacks will help most people get things moving:
Eat whole, real foods in their unprocessed forms. This is the first and easiest and healthiest first step to healing.
You need lots of fiber. Back in the day, as hunter-gatherer, we humans ate 100 to 150 grams of fiber a day. Today most modern humans are lucky if they get 8 grams daily. Fiber comes from plant foods. Besides eating lots of colorful fruits and vegetables, I like "super fibers" like ground flax seed. Try adding 2 tablespoons a day to your smoothies or salads for an easy fiber boost. Nuts, seeds and beans also contain high amounts of quality fiber; however, remember that beans can cause insulin spikes—so go easy if you are prone to blood sugar imbalances. You'll also want to avoid foods that cause constipation. Dairy tops this list, and gluten is a close second. I challenge you to give those up for at least three weeks and see how your digestion and overall health improve.
And here's something that often surprises my patients: Low-fat diets can contribute greatly to constipation, despite still being touted as healthy.
A clinical study published in the European Journal of Clinical Nutrition put 11 men on a high-fat diet for two weeks and found that, when compared to a low-fat diet, a high-fat diet accelerated gastric emptying.
You'll want to incorporate lots of smart healthy fat sources include wild fatty fish like sardines and salmon, olive oil (which lubricates the digestive system) and avocados.
One of the best "laxatives" is MCT oil, which I recommend in my book Eat Fat, Get Thin. You can put it in your coffee (which, by the way, also helps you go) or use it in your smoothies and salad dressings.
Another big constipation culprit is magnesium deficiency. We don't eat enough of this underrated mineral (magnesium-rich foods include nuts, beans and greens), plus things like chronic stress, too much caffeine and sugar and toxic overload often deplete magnesium levels.
Even if you eat plenty of magnesium-rich foods, you probably need to supplement to get optimal levels. Use 200 mg to 1,000 mg of magnesium citrate daily. Gradually increase the dose until you go once or twice a day. If you take too much, you will get loose stools. If that happens, back off a bit.
Vitamin C is another great poop inducer. You can take 2,000 to 4,000 mg or more a day, along with magnesium supplementation. The same principle applies here: If you begin to get loose stools, just back off a bit.
Many patients are often deficient in healthy gut bugs, which is why I also recommend adding probiotics.
Exercise is a great laxative. So move your body everyday to help move those bowels.
And lastly don't forget water: Hydration is critical, so drink at least 6 to 8 glasses of water each day.
Simply put, to optimize bowel function:
- Eat a whole foods, high-fiber diet (check out the Pegan Diet I explain in my book Eat Fat, Get Thin).
- Add 2 tablespoons of ground flax seeds to your daily diet.
- Eat more good fats and try MCT oil.
- Supplement with magnesium, vitamin C and probiotics.
- Drink 6 to 8 glasses of water a day.
- Exercise daily.
If you're still struggling after using the above tips, then consider having your thyroid looked at. An often-overlooked culprit is a sluggish thyroid, which affects 1 in 5 women and 1 in 10 men (about half of whom are not diagnosed or not treated properly). Check out my e-book, The UltraThyroid Solution, to figure out if this is a problem for you and what to do about it.
And there could be other underlying problems that a Functional Medicine practitioner could help address.
By Aaron W Hunter
A chance discovery of a beautifully preserved fossil in the desert landscape of Morocco has solved one of the great mysteries of biology and paleontology: how starfish evolved their arms.
The Pompeii of palaeontology. Aaron Hunter, Author provided<h2></h2><p>Although starfish might appear very robust animals, they are typically made up of lots of hard parts attached by ligaments and soft tissue which, upon death, quickly degrade. This means we rely on places like the Fezouata formations to provide snapshots of their evolution.</p><p>The starfish fossil record is patchy, especially at the critical time when many of these animal groups first appeared. Sorting out how each of the various types of ancient starfish relate to each other is like putting a puzzle together when many of the parts are missing.</p><h2>The Oldest Starfish</h2><p><em><a href="https://www.biorxiv.org/content/10.1101/216101v1.full.pdf" target="_blank" rel="noopener noreferrer">Cantabrigiaster</a></em> is the most primitive starfish-like animal to be discovered in the fossil record. It was discovered in 2003, but it has taken over 17 years to work out its true significance.</p><p>What makes <em>Cantabrigiaster</em> unique is that it lacks almost all the characteristics we find in brittle stars and starfish.</p><p>Starfish and brittle stars belong to the family Asterozoa. Their ancestors, the Somasteroids were especially fragile - before <em>Cantabrigiaster</em> we only had a handful of specimens. The celebrated Moroccan paleontologist Mohamed <a href="https://doi.org/10.1016/j.palaeo.2016.06.041" target="_blank" rel="noopener noreferrer">Ben Moula</a> and his local team was instrumental in discovering <a href="https://www.sciencedirect.com/science/article/abs/pii/S0031018216302334?via%3Dihub" target="_blank" rel="noopener noreferrer">these amazing fossils</a> near the town of Zagora, in Morocco.</p><h2>The Breakthrough</h2><p>Our breakthrough moment came when I compared the arms of <em>Cantabrigiaster</em> with those of modern sea lilles, filter feeders with long feathery arms that tend to be attached to the sea floor by a stem or stalk.</p><p>The striking similarity between these modern filter feeders and the ancient starfish led our team from the University of Cambridge and Harvard University to create a new analysis. We applied a biological model to the features of all the current early Asterozoa fossils in existence, along with a sample of their closest relatives.</p>
Cantabrigiaster is the most primitive starfish-like animal to be discovered in the fossil record. Aaron Hunter, Author provided<p>Our results demonstrate <em>Cantabrigiaster</em> is the most primitive of all the Asterozoa, and most likely evolved from ancient animals called crinoids that lived 250 million years before dinosaurs. The five arms of starfish are a relic left over from these ancestors. In the case of <em>Cantabrigiaster</em>, and its starfish descendants, it evolved by flipping upside-down so its arms are face down on the sediment to feed.</p><p>Although we sampled a relatively small numbers of those ancestors, one of the unexpected outcomes was it provided an idea of how they could be related to each other. Paleontologists studying echinoderms are often lost in detail as all the different groups are so radically different from each other, so it is hard to tell which evolved first.</p>
EcoWatch Daily Newsletter
- Biden Reaffirms Commitment to Rejoining Paris Agreement ... ›
- Biden Likely Plans to Cancel Keystone XL Pipeline on Day One ... ›
- Joe Biden Appoints Climate Crisis Team - EcoWatch ›
Listen:<iframe style="border: none" src="//html5-player.libsyn.com/embed/episode/id/17278520/height/45/theme/standard/thumbnail/yes/direction/backward/" height="45" width="100%" scrolling="no" allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen></iframe><p><em>Reposted with permission from </em><em><a href="https://yaleclimateconnections.org/2021/01/college-course-teaches-students-how-to-be-climate-leaders/" target="_blank" rel="noopener noreferrer">Yale Climate Connections</a>.</em></p>
By Daniel Raichel
Industry would have us believe that pesticides help sustain food production — a necessary chemical trade-off for keeping harmful bugs at bay and ensuring we have enough to eat. But the data often tell a different story—particularly in the case of neonicotinoid pesticides, also known as neonics.
- Bees Face 'a Perfect Storm' — Parasites, Air Pollution and Other ... ›
- European Top Court Upholds French Ban on Bee-Harming Pesticides ›
- UK Allows Emergency Use of Bee-Killing Pesticide - EcoWatch ›
By Andrea Germanos
Fed up with "empty promises" from world leaders, a dozen youth activists on Wednesday demanded newly sworn-in President Joe Biden and Vice President Kamala Harris take swift and bold climate action — even more far-reaching than promised on the campaign trail — stating that their "present and future depend on the actions your government takes within the next four years."
- Stories From the Youth Climate Movement in the Global South ... ›
- Young Climate Leaders Conclude Mock COP26 With Calls for ... ›
- Climate Activist Greta Thunberg Endorses Biden in Tweet - EcoWatch ›