Waking Up a Sluggish Colon
Constipation is misunderstood. Although common, it is a BIG problem and major health concern. And there are many layers to resolving constipation! Sometimes it’s a simple fix but often there are multiple contributing factors and potentially decades of negative habits. There may frequently be 7 to 10 pounds of fecal matter in the colon at any given time. Here are some common issues contribution to constipation listed in order of clinical prevalence:
Insufficient Nutrients in the form of water, fiber, and fat.
Insufficient digestion in the form of low stomach acid, low digestive enzymes, and certain medications.
Poor lifestyle and eating habits including not chewing food enough before swallowing, overeating, not enough time between meals, eating on the go, and poor bowel habits.
Hormonal influence including excessive cortisol or too little thyroid hormone, contributing to slow motility.
Bacterial imbalance or location including SIBI, methaobrevibacter smithii overgrowth in the colon, or dysbiosis that negatively impacts neurotransmitter production.
Neuronal influence including traumatic brain injury or poor vagal tone, lack of neuronal stimuli, decreased peristalsis, or lack of smooth muscle tone.
Structural anomalies including intestinal blockages, “kinks” or hairpin turns, intestinal narrowing, or scar tissue.
Underlying disease including most known irritable bowel conditions, autoimmunity, and primary immunodeficiency.
Often patients may experience more than one of the above contributing factors, and it will be difficult to restore normal bowel function unless all issues are addressed.
Retraining the Bowel
Address issues, such as proper nutrition, fiber, and water. Leafy greens and low glycemic fruits, as well as starchy veggies and low glycemic grains can be helpful. Healthy fats are essential for bowel health.
Supplementation can be helpful depending on the underlying issues. Prescription medications may be indicated in some cases.
Space meals to allow for full digestion, particularly in the case of SIBO. Eat slower and chew thoroughly. Create a morning routine that allows time for relaxation and a bowel movement. Proper defecation position on the toilet is very important.
Physical exercise and vagal tone exercises can dramatically impact bowel movements. Consider walking 30 minutes each day and/or for 7 minutes before each meal.
Exercise the bowel by practicing belly breathing or other belly exercises. This “massage” of the intestines can stimulate proper intestinal movement.
Regularly practice vagal tone exercises and boxed breathing patterns. Understand the connection between stress and slowed digestion (parasympathetic nervous system).
Many Americans rely on coffee to stimulate the bowels and can be transitioned to green tea. Try using MCT (medium-chain triglycerides) oil or other natural laxatives and supplementation on the road to the ultimate goal of daily bowel movements 1 to 4 times per day without the need for external support.
A normally functioning mechanism for elimination is essential for overall health. Many of these suggestions can be undertaken on your own and will be very helpful, but you may find that you need professional help to figure out just what the underlying causes for your constipation are. Contact us for a free consultation and speak with Dr. Johnson on how to investigate these issues and get to the root of the problem.