The importance of pooping daily

Have you heard or read about the microbiome? If you haven’t, feel free to check out this blog post, which is a complement to the information here. 

If you have having toilet trouble, YOU ARE NOT ALONE. Research published in the American Journal of Gastroenterology revealed that 12-19% of North Americans, approximately 63 million people, experience constipation.* Both the sociological taboo of discussing bathroom issues and the common nature of constipation allow it to be disguised as a normal physiological trait (even though it’s not). Constipation is not something to be embarrassed about; rather, it is a helpful indication (a “symptom”) that something in the body is amiss.  

There is no denying that it feels great when you have a complete bowel movement (we will henceforth refer to this as a “BM”), and conversely, that it feels a special kind of awful to not “go” for a few days. The significance of a daily BM cannot be understated and to fully illustrate the importance, I need to do a brief overview of digestion. For starters, your digestive track stretches from the mouth (actually, digestion really starts when you think about your food), all the way through your intestines, to the anus. The digestive tract is where you break down food particles, absorb nutrients, neutralize, and let go of all the excess waste into the toilet. It is a triumphant process that requires the synchronization of several systems including your endocrine, or hormone system, and your nervous system. Digestion also requires that you have adequate levels of specific nutrients to facilitate production of various chemical mediators, such as hydrochloric acid, that are required to break down food particles. 

When you don’t have a BM, all the waste product that is meant to be excreted is actually still inside you. By the time that broken-down waste reaches your colon, your body has already performed the heroic tasks of breaking down food, digesting and absorbing nutrients, neutralizing toxins, AND facilitating hepatic (liver) detoxification. The main job of the colon is to remove excess water from stool before you get rid of it. What happens when you don’t eliminate that waste? Those toxins delivered to your intestines by your liver can be reabsorbed. Meanwhile, the colon continues its job of removing water from your stool, thus making the stool harder and more stuck. A bad cycle.  

Speaking of cycles, it is important to mention that constipation is a bit of a two-way street. Constipation can both trigger additional burden on the body (as you absorb more waste and toxins that were meant to be eliminated), and it can actually be the symptom of another disease process (or medication used to treat it). For example, when the thyroid gland is under stress, constipation (or loose stool) is a common symptom. This is why it is important to discuss bowel changes with your doctor or medical professional, if possible, before you develop consequences such as bloating, irritability, or abdominal discomfort. 

More importantly, these constipation-inflammation cycles are why optimizing “gut health” is the foundation of so many systems of medicine. It is difficult to find an illness that does not benefit from reducing an organism’s toxic exposure(s) and total body burden. 

Though constipation can be multifactorial, one of the biggest culprits of constipation is certainly a poor diet. And for the most part, this is an area of which we have control. I included below some of my favorite simple tricks for helping stool move smoothly in the right direction. And though I titled this blog, “The importance of pooping daily,” I’d actually like to add that twice is ideal. :) Follow along the newsletter or social media for more helpful health tips!

Quick tips for promoting healthy bowel function: 

· Eat whole, non-processed foods. Anything that is not in a wrapper. Organic is best. (Non-organic produce is better than no produce.)

· DRINK ENOUGH FILTERED WATER; 6-8 glasses is an okay place to start but may not be enough for you as hydration status is individualized. Coffee is okay and can actually help promote motility, but it does not count toward your water intake. In fact, since coffee is a diuretic and can dehydrate you, it may actually increase the amount of water you need to consume. 

· Reduce or avoid foods that are known to contribute to constipation such as dairy (the biggest offender) or gluten.

· Get your FIBER: the recommended amount for fiber in adults is around 30 grams, yet many people on western patterns of diet struggle to get even half of that. Fiber is the basis of some laxatives, but it comes from plants. Think ground flax seeds/chia seeds, beans, and colorful fruits and vegetables. 

· Magnesium rich foods (magnesium deficiency is a common in Western Pattern Diets and can be depleted by stress): nuts, whole grains, legumes, greens, fish 

· Exercise – aim for 30 minutes of movement every day 

· Consider using a squatty potty to facilitate a proper angle of the puborectalis muscle used in defecation. People often feel like their BMs are more complete with less straining, and there is ample evidence why! 

· Meditate // Take some deep breaths. Stress can disrupt our gastrointestinal health and contributes to both diarrhea and constipation. Place a hand on your lower abdomen, close your eyes, and take 5 long deep breaths. Focus on the exhale and feel your belly expand and contract under your hand. 

· Try Apanasana (supine knees to chest pose): lie on your back, bend your knees and bring them in towards your chest. You can place a hand on each respective knee (if that feels comfortable). You can stay here or you can rock gently forward and back or side to side. Remember to take deep breaths. 

PMID: #15089911