Getting UnStuck with Constipation 💩
The common conundrum of our time, affecting people young and old alike.
Constipation is a common conundrum in today’s ultra-processed foods environment.
Truth be told, many kids struggle with constipation too. Most parents don’t keep track after a child is of school age and had several years of wiping and potty training under their belt, but if you have kids 10 and under, checking in on their daily bowels can be a great assessment for their digestion, immune function and overall health.
With the wildly unhealthy and non-natural food environments we live in today, it can be difficult to manage healthy digestion and absorption of nutrients.
When our food is laced with chemical residues, packaged in plastics and surrounded in cans wrapped in microscopic fluids known as human endocrine disruptors like BPA and BPS.
When we consume more ultra-processed foods, we are at higher risks for diarrhea, constipation, IBS, diabetes, heart disease, obesity, cancers, and IBD, inflammatory bowel diseases. Furthermore, ultra processed foods intake has been linked to higher rates of anxiety, depression, and poor mental health.
It’s absolutely wild how many people have adverse side effects despite being told they can take as much as they want for as long as they want without side effects. Many parents with kids have been led to believe they have nothing to worry about or that diet doesn't play a role. They are not told the whole story.
“Solutions” like Miralax, Movicol, Restoralax are not “solutions” at all, but rather temporary options that have a whole host of side effects that can come with long-term and prolonged use.
But thankfully, we are here today to discuss prevention and lifestyle medicine tactics to treat things naturally, holistically, and proactively with diet and a whole lot more.
Things to Avoid
Unripe bananas aka green bananas
Dairy milk, cheese, butter, sweetened yogurts
Peanut Butter & Whole Nuts and Seeds
Food sensitivities, intolerances; any foods causing inflammation
Consider the potential role of Gluten, Dairy, Soy, Corn, Eggs, Nuts, Seeds, Oats, Peanuts, Seafood, Chocolate, Sugar, High Sulfur foods, high Sugary snack foods and Sweets, Processed Grains and Whole Grains (quinoa, oats, rice, etc.), fermented foods, high Histamine foods, Nightshades (tomatoes, potatoes, eggplant, peppers, etc.); high fructose intake, high starch intake - as each of these can trigger inflammation and thus constipation for certain individuals
Stress
Poor sleep
Overuse of antibiotics
Alcohol
Carbonated beverages
One of the most common concerns I see is the overconsumption of dairy and breads and cheese and ultra processed foods without any whole food fiber at all. Constipation can also be rampant due to the high levels of stress in society today.
Having a constant inundation of cortisol and dopamine spiked from our phones for example depletes our vital nutrient stores, like for a calming and relaxing, digestive supporting nutrient → Magnesium. Stress causes GI issues. You deserve to know that connection. When we reduce stress, we improve digestion.
Simple strategies practiced on a regular basis can make a big difference in the long-term too. Consider these two hydrating staples that people proclaim are miracle drinks to drink every morning.
Warm water with sea salt
Warm water with lemon
They may not seem as magical as celery juice, but they help support digestion and electrolyte balance on the daily basis, especially when we take them as our first sips in the morning before we think about caffeine.
At times, depending on the IBS or constipation status, caffeinated tea or coffee can play a role in supporting regularity in our bowels thanks to caffein acid. Overall microbiome balance certainly plays a role too. Dysbiosis is no bueno. Bad news bears for anyone dealing with digestive issues.
Coffee and the Gut-Brain Connection
Not to be forgotten is the profound impact of the nervous system, relearning autonomic regularity, meditation, calming activities, self-care and self-loving practices to promote natural hormones for serotonin and oxytocin which naturally help heal the gut and move digestion along…. stimulating healthier metabolism and immune function.
You can also consider vagal nerve stimulation, humming, singing - especially for those with histories of trauma, anxiety, depression.
Humming stimulates your vagus nerve
Because your vagus nerve runs through both the larynx and pharynx in your throat, humming creates a vibration that stimulates your vagus nerve and can increase your vagal tone aka the health of your vagus nerve.
Some of My Favorite Things to Include:
Prunes and plums
Pears and Peaches
Blueberries, Blackberries, Raspberries
Cooked Green Apples, Warmed Applesauce
Mango
Avocado
Pumpkin
Sweet potato
Coconut Water
Consider the role of fat in digestion. As fat slows digestion, having high-fat meals can lead to slower digestion, delaying gastric emptying and sluggish feelings with poor digestive flow.
Fats from avocado, coconut, olives and olive oil seem to do better than high-fat animal products, butter, or highly refined seed oils like canola, soybean, sunflower oils, or any of the other unknown oils used regularly in commercial kitchens (restaurants) if you are eating out. Cheese, nuts and seeds, nut and seed butters can be okay in small amounts but just be mindful for the potential of dairy cheese as mentioned before is a common trigger for folks - for many reasons.
If someone has significant difficulty breaking down fats and this is what’s delaying their digestion, consider the support of bile acids and overall health for gallbladder and liver function.
Consider the role of food sensitivities or food triggers that could be pushing inflammation, drying out the normal mucosal lining of the gastrointestinal system and leading to excessively dry stools as a result.
Constipation Cure Recipe
Flax-meal recipe - flax, peanut butter, molasses, “combined 1/2 cup natural peanut butter with 2 1/2 Tablespoons of blackstrap molasses and 1/2 cup flax meal. Stir it together and spoon into 8 ice cube molds and freeze for 15 minutes. It's a delicious treat and high in minerals and omega3s. Have one with a hot cup of tea or coffee.
I forget who exactly shared this recipe with me in the past but it was one of my fellow health professionals in the holistic, functional, integrative somewhere along the way. So, I give them all the credit to this.
Another common pathway for support is the use of magnesium.
You can take magnesium citrate at night to help with a bowel movement in the morning. Natural Vitality Natural Calm is a great powdered mag citrate, available at Whole Foods and elsewhere. Consider asking doctor for Mag Citrate supplement if you'd like a direct supplement order for your care. Many members request this and is one of our most common suggestions. Start with 1 tsp and work up from there. If you get a loose stool, it means the dosage was too high.
I have protocols and so many other tips and insights I share with clients and customers but let’s leave here for now. As we wrap up this newsletter I would be remised if I had not given us the time to discuss the SquattyPotty. If you’ve never heard of the SquattyPotty, I am SHOCKED.. and highly recommend.
Check them out here: https://www.squattypotty.com/
Have a beautiful week everyone. 💙
💩💩💩💩
Interested in looking for more 1-1 support for health and wellness coaching, holistic health hints and tips, supplement strategies and a whole lot more, schedule a relaxed chat with me to start taking your life in a healthier direction.
For example, when we’re talking about constipation and digestion, here are some of the fam favorites.
Magnesium Citrate Powder - purchase here
IB Synergy - purchase here
Probiotic Synergy - purchase here
I would recommend working with a qualified health professional (as always) when exploring different plans, protocols, and selecting any array of supplementation that may be helpful for you.
As a holistic health professional working with clients 1-1, I do a deep dive into someone’s individual needs and and assess dozens of details that I take into consideration when helping equip and empower their health journey.
If you follow the links above for the online shopping cart, use code “UNSTUCK” at checkout to receive 15% off your entire purchase.
Like I said, I can go into vast detail with someone’s specificity, but we don't have time for that today. If you want some additional coaching and support, just let me know. If you’re suffering and you’re okay with your own suffering then that’s on you. If you’re thriving, then great! Share you story with others so we can learn. Comment below what’s worked so well for you.
Most of us are strivers, striving for higher health and a life well lived. For those of you reading who see yourselves as strivers, I’m here for you. For those of you who are suffering, I have one thing left to say. “Don’t settle for suffering.” You deserve better care, for yourself, from yourself, and so you can be the light in the world you were created to be!
All the socials:
· Instagram 📸 🌱 🌶️ · Twitter 🐦 🐥 · LinkedIn 👔 👨⚕️ 💼
· Medium Writing Blog 📝 ✍️ · Facebook 😼📚
· Youtube 🎥 💡