Nutritional Protocols for Constipation

It may not be the most pleasant topic, but let’s face it: most of us have experienced constipation at one time or another, and it’s not fun.

We are tackling the bowels in my Digestion & Detoxification class, and while I will spare you most of the details of these lectures, I do think constipation is something that enough people deal with to make it a relevant blog topic. Why is this subject so important? Because bowel health is often symbolic of overall health. Diarrhea or constipation can indicate an underlying digestive issue, and as we all know, when digestion is not functioning properly, we are unable to obtain all of the necessary nutrients from our foods. This, in turn, can lead to sickness and long-term health issues, from the flu to arthritis to cancer.

In the book Dr. Jensen’s Guide to Better Bowel Care, constipation is defined as “difficult defecation; infrequent defecation, with passage of unduly hard and dry fecal material; sluggish action of the bowels.” Some of the causes of constipation can include neglecting the urge to defecate, eating a very low-fiber diet, overuse of laxatives or stool softeners, dehydration, lack of muscle tone due to sedentary lifestyle, stress and anxiety, underactive thyroid, and fatigue. Most of the time, constipation occurs as a result of a combination of two or more of these causes. However, there are some things that can be done to help get things moving again.

Nutritionally, I recommend the usual: a whole-foods based diet that includes plenty of fresh fruits and vegetables (emphasis on the vegetables) to ensure you are obtaining enough fiber and a balance of nutrients necessary for healthy digestion. Other great sources of fiber include beans, lentils, flax, oats and brown rice. Processed foods such as fast food, soda and candy, will only upset the balance of bacteria in your intestinal tract, making it more difficult to have a regular bowel movement. Drinking 1-2 glasses of room temperature or warmer water each day upon awakening will also help stimulate the bowel and get things moving for the day. This is something that is easy to do, especially once you make it a habit.

If you do begin to eliminate processed foods from your diet and increase your intake of fresh vegetables and other healthy, whole foods, you may notice not only an improvement in your bowels but also in other problem areas, such as your skin, hair, nails, headaches, energy levels, and more. Bowel movements are a means of detoxification, and when we are not eliminating regularly, those toxins build up inside of us and can cause an array of health issues.

Regular exercise is also important for regular, healthy bowels. As weird as it sounds, the muscles that help you pass a bowel need toning just like any other muscle in the body, and the only way to do this is by staying active.

For people with digestive issues, things like hydrochloric acid supplements, probiotics, or digestive enzymes can also help ease constipation. However, these are only necessary for certain people and a nutritionist can help you figure out if you’d benefit from taking them. Epsom salt baths and magnesium supplements are also known to help relieve constipation, if you’re in a pinch.

If you are someone who relies on laxatives regularly or even occasionally to ease constipation, try to make some of the dietary and other changes above, and then slowly ease yourself off of the laxatives. Getting dependent on laxatives is something you want to avoid. They disturb our mechanism of elimination, and it can sometimes take weeks or even months to get it back on track. Overuse of laxatives tends to tire the bowels, which can eventually lead to weakness and a destroyed ability to eliminate properly.

If anyone is interested, the book we read is very informative and a great resource for bowel care. It is called Dr. Jensen’s Guide to Better Bowel Care, by Dr. Bernard Jensen.

Note: For obvious reasons, I chose to omit photos from this blog post.

Nutrition & Exercise: Tips for Optimal Performance

We’ve talked about the importance of the proper balance and types of carbohydrates, protein and fats in the diet, especially for those who are exercising regularly or training for an athletic event. Now I just want to touch on a few other important components to an athlete’s health, and how proper nutrition can keep their performance at an optimal level.

Bone Health

Bone remodeling is when mature bone tissue is removed from the skeleton and new bone is formed, and it is constantly occurring inside of our bodies. It is especially active after a bone injury but also helps keep bones strong during daily activities. Bone remodeling is necessary for proper bone growth and health. Calcium bioavailability, hormonal status, and weight-bearing exercise are all involved in the regulation of bone remodeling. Walking, running, yoga, pilates, tai chi and weight training are all activities that help increase bone density. For people who exercise, adequate nutrients from whole food sources are required for optimal bone density. Some of the most important nutrients for bone health include calcium, magnesium, phosphorous, and vitamin D.

High Activity Levels & Free Radicals

High activity levels do create more free radicals inside our bodies. Free radicals are ions that move freely around cells and damage cell membranes, enzymes and protein structures. We accumulate these when we exercise because there is not enough oxygen to keep the ions stable. The best way to counter the effects of free radical buildup is to consume many foods rich in antioxidants. Antioxidants both deactivate free radicals and repair the cells they have damaged. Antioxidants are found in foods high in vitamin C, vitamin E, vitamin A, selenium and zinc. These foods include almonds, broccoli, spinach, kiwi, berries, carrots, sweet potatoes, mango, tuna, oatmeal and cashews.

Hydration

Exercising in dry climates, cold weather or high altitudes increases water loss because more fluid is used to moisten the lungs as air comes in. Living and exercising in warmer climates increases water loss through sweat. Dehydration can cause defects in performance, increased heart rate during exercise, hot or dry skin, a fast and weak pulse, disorientation, dizziness, and nausea. Sports drinks, if consumed, should be used in addition to (not in place of) water.

Sidenote on sports drinks: They are 30 times more erosive to your teeth than water, and are either full of real sugar or, even worse, artificial sugars. Many also contain artificial flavors or colors that are not supportive of health. Some healthy alternatives include filtered water with fresh lemon; herbal teas served cold on ice; electrolyte water; and coconut water.

Food Before & After Exercise

A high-carb breakfast is very important for athletes. The carbs will increase blood sugar for morning workouts, or allow for full glycogen stores if you’re doing an afternoon workout. For optimal comfort and performance, time morning meals so that food is out of the stomach by the time you are ready to exercise. Maximize recovery after training workouts with nutrient-dense balanced meals.

Fiber

Fiber is another very important component to an athlete’s health. Fiber is one part of foods that is almost always taken out during processing – yet another argument for reducing processed foods in your diet! Since processed foods are so low in fiber, many Americans do not get enough fiber on a daily basis. Fiber attracts water into our intestines and then initiates the contraction of intestinal muscles, which helps maintain bowel regularity. It also lowers cholesterol by increasing the cholesterol utilization in our blood to dispose of bile acids. Many athletes will experience cramping during workouts. With a high-fiber diet, they can eliminate waste more efficiently and decrease digestive discomfort. Fresh fruits and vegetables are great sources of fiber, as well as whole grains, flax, beans and lentils.

Bagels!

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Bagels are used in so many ways – bagels and cream cheese, breakfast bagels with egg and sausage, lunch sandwich bagels, mini bagels, bagel chips… there are even square bagels, or “squagels”. Some places have turned them into more of a dessert than anything else, creating them with chocolate chips, cinnamon and sugar, asiago cheese, or even caramel.

For those who have asked about bagels, the honest answer is that they are not the most nutrient-dense foods out there (nutrient-dense foods are high in nutrients, low in calories – think vegetables). BUT, that doesn’t mean we can’t eat them, of course! We just need to choose wisely.

Whole wheat bagels can be found fairly easily now. Wheat, in its most unrefined, natural state, provides many nutrients including manganese, fiber, tryptophan and magnesium. Whole wheat bagels provide some of these nutrients too (but they are still not the strongest food sources of them).

Manganese is needed for strong bones, proper absorption of other nutrients (they all depend on one another, which is why variety in your diet is so incredibly important), steady blood sugar levels, and protection of cells from free radical damage (which leads to diseases such as cancer). Other foods high in manganese include pineapple, brown rice, garbanzo beans, spinach, whole grain rye, whole grain oats and cloves. If you are not getting enough manganese in your diet, you may be experiencing skin rashes, high blood sugar, bone loss, or reproductive system difficulties, among other things.

Fiber supports regular bowels and helps to maintain healthy cholesterol and blood sugar levels. It is also crucial for those wanting to lose weight, because it keeps your digestive system functioning properly. Other sources of fiber include split peas, lentils, barley, all types of beans, collard greens and even raspberries! People with high blood sugar, high cholesterol or constipation may need more fiber in their diet.

Tryptophan is an important amino acid because it helps regulate appetite, improve quality of sleep and elevate our mood. Our bodies need amino acids in order to create proteins. Tryptophan is one of the essential amino acids, meaning it must be obtained from food (vs. nonessential amino acids, which are synthesized by the body). Other food sources of tryptophan include tuna, soybeans, beef and chicken, nuts, seeds, bananas and dairy products. If you are experiencing cravings for carbohydrates, depression, anxiety, unexpected weight gain or loss or impulsiveness, your tryptophan levels may be too low.

Magnesium is a natural muscle relaxer, helps keep bones healthy and improves blood circulation. Other foods containing high amounts of magnesium include spinach, swiss chard, pumpkin seeds, salmon, sunflower seeds, sesame seeds, black beans and halibut. Signs of a magnesium deficiency include high blood pressure, muscle spasms, fluctuations in blood sugar and headaches.

One thing to remember is that “wheat” is not the same thing as “whole wheat”. Wheat usually has certain parts of the grain removed, and can be lacking in important nutrients. Whole wheat, however, is the complete grain and a more wholesome food. Remember what I said last week about eating the entire egg, not just the egg white, in order to get all of the health benefits? The same goes with the grain. Always choose whole wheat over plain wheat, and if you’re not sure if something is whole, don’t be afraid to ask. The Ezekiel (Food For Life) brand of bagels sold in many health food stores is great because they are made from sprouted grains, which are easier for us to digest.

Whereas whole wheat bagels can contain many important nutrients, plain white bagels are considered a simple carbohydrate and don’t do much for us other than elevate our blood sugar and lead to increased hunger and sugar cravings throughout the day. Whenever possible, try to choose whole grain bagels. If those are not available, choose one that has oats or seeds.

Topping your bagel is another topic, but here’s my two cents: stick to the nutrient-dense foods like smoked salmon, eggs, veggies, hummus, turkey, or nut butter. Try to avoid processed cheeses, cream cheese, mayo, etc.

And remember that bagels are high-calorie foods, containing 300-450 calories each (not including toppings). If you’re heading into your office cube for the day, you may not need such a high-carb, high-calorie breakfast. But if you’re heading up to Vail to ski 12 inches of fresh snow all day, it may be just what your body needs! In other words, use judgment when choosing to eat a bagel for breakfast. Sometimes I just eat half if it’s the only option, and it’s plenty to keep me full as long as I top it with some good fats and protein.