Stress + Everything Holiday = Stuck Digestion
When we are under stress whether it be emotional, nutritional, or due to the over exposure of toxins, or infections our digestive system does not work very well leading to that awful feeling of Constipation… ” Stuck Digestion”
“Constipation is a common condition that affects people of all ages. It can mean that you’re not passing stools regularly or you’re unable to completely empty your bowel. Constipation can also cause your stools to be hard and lumpy, as well as unusually large or small”.
Poop isn’t exactly something people bring up in everyday conversation, but it’s a massive indicator of your current health. Maintaining healthy bowel movements is critical for digestion, gut health, detoxification, immune health, cardiometabolic health, and so much more. If you’re pooping on an inconsistent schedule or feeling stopped up, there may be a number of underlying causes.
Luckily, diet and lifestyle are often at the root, which means small and consistent changes can make a big difference in the health and help promote regularity. If you are doing all the things and still feeling stuck then you need to investigate further.
Improve Stuck Digestion Naturally
Hydration
It sounds simple, however when the weather gets cooler and the heat gets turned up we tend to not drink as much water and we get dehydrated. Water is needed to take the waste out of your colon, so drinking plenty of water daily is vital for healthy bowel movements. You should aim for a daily water intake of approximately 1/2 your body weight in ounces: FYI It should be filtered water not the junk from the tap!!!
Fiber
Fiber, a unique and indigestible type of complex carbohydrate found exclusively in plants, helps promote healthy bowel movements by creating bulk and moving waste through the digestive system and out in a timely fashion.*
Fiber helps promote digestive regularity, which is good for the gut. Soluble fiber, in particular, helps build stool bulk, while insoluble fiber helps speed up transit time,”*
Daily fiber intake needs takes some real intention and a plant-plentiful dietary approach.
Movement
When we get stuck it often means we need to move more: Moving more in each day is important for flexibility if you know what I mean. It can be simple set of Yoga asanas or Pilates or a walk in nature to help those involuntary muscles work better. Movement also helps reduce stress… I can’t imagine my life without my daily Yoga routine. It helps me manage better and it helps me to recognize when I need to change state and tap into Calm.
Breathwork
Following on from movement and the importance of State: Do some breathwork.
When the flow of breath is labored or short, the mind becomes agitated and feelings of stress and anxiousness increase. As a result, your digestion can be negatively affected.
Thankfully, deep breathing exercises can help relieve stress and, in turn, support digestion. Diaphragmatic breathing in particular (also known as deep belly breathing) may especially help with digestive health. The Digestive track works in Parasympathetic mode. (Rest and Digest) and it starts in the brain. Here is more info on my Breathwork Handout.
Herbs and Spices
Herbs and spices are an integral part of healthful nutrition, and healthy bowel movements. Many of the natural support supplements used by Natural Functional Medicine Practitioners contain them.
For example: In a 2019 Food Science & Nutrition review, researchers found that ginger root has gastroprotective properties and helps support GI motility. According to a recent review from The American Journal of Chinese Medicine, botanicals like rhubarb, senna leaf, and aloe also have polyphenols that help promote regularity.
Good Fats and a Healthy Liver
For healthy bowel movements you need a healthy Liver and Gall bladder. The Liver stimulates the Gallbladder to release Bile. Bile is part of Phase three detoxification and health bowel movements.
Getting plenty of healthy, polyunsaturated fats (from foods such as olive oil, avocados, oily fish, nuts, and seeds) is important for a nutritious diet and can help lubricate the bowels and move waste through the colon.
Pre and Probiotics
Consume prebiotics and probiotics. Together they create a healthier microbiome. Prebiotics (the food that gut microbes feed on) are found in supplements, greens powders, and foods like asparagus, artichokes, and green (raw) bananas. Probiotics, on the other hand, are the actual living organisms that take up residence in the gut. You can find probiotics in supplements or fermented foods (e.g., kombucha, sauerkraut, kimchi, and apple cider vinegar).
Thyroid Function
A slow metabolism can be due to Thyroid dysfunction. While it might not be the Root Cause it is worth getting a Full Thyroid Panel to see if there are issues that need to be addressed. The lifestyle changes we have suggested above are also helpful for the Thyroid.
Natural Support for Stuck Digestion
Constipation- Overall Support: Bowel Mover and Prosynbiotic
Constipation due to sluggish digestion: Zypan, Multizyme, Enzycore, CT Zyme
Constipation due to Liver Congestion: Choline, AF Betafood, Betafood and KL Support
Constipation due to lack of Fiber: Whole Food Fiber
Constipation due to need for Good Fats: Olprima EPA/DHA
Constipation due to Thyroid: Get labs checked : Thyroid Complex
Constipation due to Stress: Magnesium Lactate
These suggestions can be found by clicking the link. Use my code for a 10% discount on your purchases. (W8MJSC).
KL Support and Bowel Mover are from Cell Core and this is the link and my code is 9HK8IPE1.
I hope you have enjoyed this article and I hope it helps you navigate the Holiday time in a healthy way by making sure you take out the trash at least once everyday. If you need more support please reach out as I am here to serve.
Last but not least:
- We are collecting bears again this year!! Yeah!
- We will be offering a very effective GI healing program this Jan 2023.
- We will also be offering a 10 day Get back on track again in Jan 2023.
More info to come on…
Have a healthy week
Dr Pia
