POOP

Side Effects of Constipation: Top 10 You Need to Know

While pooping isn't something we often talk about my adorable 2 year old grand daughter was THRILLED to find a picture book on pooping while staying at someone's home recently. And she loves to tell you when she has pooped (still in diapers) and when their doggy has pooped. But honestly pooping is just another part of healthy living.  Constipation affects up to 25% of the population (and mostly women). And while most people think of constipation as just an annoying symptom, it can also be the root cause of other symptoms and conditions, including fatigue, weight gain, low mood, and many more. Here are the top 10 side effects of constipation on the body (and mind).

I’m hoping that with the healthy habits you are living constipation is an occasional problem hitting because you ate a crappy diet and didn't exercise on vacation for a few days and got jammed up. It happens, and can be easily fixed by cleaning up the diet and a little exercise to help move things along. But what we need to more seriously safeguard against is the chronic case of constipation, the kind that may have been plaguing you for months or even years. Constipation is a HUGE health risk, and one you need to clear out ASAP.

WHAT DO I MEAN BY CONSTIPATION, EXACTLY?

Constipation can mean different things to different people. Here, we are talking about chronic constipation; the serious, long-term type. There’s two different ways to tell if you have constipation. The first is the Rome III diagnostic criteria. It identifies people as having functional constipation when 25% of bowel movements are associated with at least two of the following symptoms: straining; hard or lumpy stools; a sense of incomplete evacuation; a sense of anorectal obstruction; the need for manual maneuvers; or fewer than three bowel movements per week in the previous three months, with an onset of symptoms longer than six months.

Another way to look at constipation is with the help of the Bristol Stool Form Scale - a visual aid designed to classify poop into one of seven categories. Frequently passing poop that matches Type 1 or 2 in the table below generally indicates a problem with constipation that should not be ignored.

HOW CONSTIPATION WRECKS YOUR HEALTH

Most people think of constipation as a symptom rather than the cause of their health problems. And for many functional gastrointestinal conditions like gut pathogens, leaky gut and food sensitivities, this is definitely the case - which is why you might want to get tested and uncover the root cause of your constipation.

But, constipation itself can also be the root cause of other symptoms and conditions. Constipation can wreak havoc with your insides, stemming from one of three main issues; 

1. Toxin reabsorption in the colon, including excess hormones, that would normally be excreted in the stool. 

2. Imbalance of intestinal flora, including a reduction in healthy species and overgrowths of unwanted bacteria or pathogens. 

3. Structural and physical effects of large hard stools and the straining that commonly accompanies them.

It is these mechanisms that can cause a whole range of unwanted symptoms and are the side effects of constipation on the body that you may be struggling with right now...

TEN SIDE EFFECTS OF CONSTIPATION

1. Effects of constipation on FATIGUE

Constipation and fatigue go hand-in-hand, with strong evidence for a connection between the two. A dysbiosis caused by constipation can increase the fermentation of carbohydrates and the production of various gases, including super smelly hydrogen sulphide thought to cause dysfunction of the mitochondria - the energy producers within our cells. A lack of healthy flora in the gut can also decrease the absorption of nutrients required for energy and normal physiological function. Impaired detoxification of toxic substances that can enter the bloodstream may also impact energy levels and cause fatigue.

2. Effects of constipation on WEIGHT GAIN

Yes, a buildup of poop can add a few extra kilos - anyone who has done colonic irrigation or an enema can attest to that... But what about ‘real’ weight, the fat storage kind? Yes, that too. Science is just starting to understand how a dysbiosis of intestinal flora can cause weight gain and obesity - but the link is definitely there. Hormone imbalances, particularly those relating to oestrogen have also been linked with obesity. So, not clearing those excess estrogens and having them reabsorbed back into your system might not be so good for your waistline.

3. Effects of constipation on the SKIN

Another side-effect of toxicity associated with constipation is acne and skin breakouts. This happens when toxins and waste are re-absorbed back into the bloodstream via the colon, rather than being eliminated. From the bloodstream, these toxins can exit the body by its largest detoxification organ - the skin. The other mechanism by which constipation can impact skin is through the alteration of gut bacteria. This study showed that 54% of acne patients have significantly altered gut flora while probiotics (beneficial bacteria) have also been shown to reduce symptoms. One thing is for sure, beauty begins in the bowel.

4. Effects of constipation on SIBO

Constipation is one of the highest risk-factors and most common causes of small intestinal bacterial overgrowth (SIBO) . This recently discovered condition, where bacteria from the large intestine end up in the small intestine where they don’t belong, is thought to be responsible for up to 80% of IBS cases. While the most common symptoms associated with SIBO are constipation, diarrhoea and extreme bloating, it has also been connected with fatigue, weight gain and many of the other issues discussed here.

5. Effects of constipation on BRITTLE NAILS and THINNING HAIR

Nutritional deficiencies can affect the growth of both hair and nails. And as we know, a lack of healthy flora in the gut can also decrease the absorption of many nutrients essential for energy and growth. Excess toxins being reabsorbed into the bloodstream doesn’t help your beauty regime, leaving you at risk of brittle nails and thinning hair. This might not seem as bad as some of the other side effects of constipation but it can and does have an impact on our overall health and wellbeing.

6. Effects of constipation on POOR IMMUNITY

Our intestinal flora is responsible for much of the body’s immune response, including the removal of cell debris, viruses, bacteria, and cancerous cells. As constipation is often associated with missing or damaged bacteria (intestinal flora), the impact on your immune system can be significant. The toxic buildup and inflammation associated with constipation can also impair the immune system and leave you vulnerable to infections like urinary tract infections.

7. Effects of constipation on ESTROGEN DOMINANCE

Constipation can inhibit the excretion of unwanted estrogen from the body and promote its reabsorption. We are exposed to a lot of environmental sources of estrogens through toxins such as plastics, medications and hormones in the animal proteins we consume. This means that most people have excess oestrogen coming into the body that needs to be excreted each day. If we are constipated, these excess estrogens can be re-absorbed in the colon and cause elevated estrogen levels, a condition also associated with allergies , weight gain and fatigue.

8. Effects of constipation on STRUCTURAL CONDITIONS

Beyond functional and chronic disease, constipation can also cause structural problems that may require surgical intervention. Straining during bowel movements and sitting on the toilet for extended periods can result in hemorrhoids, rectal prolapse, and anal fissures. Gone are the days of visiting the bathroom with a magazine for entertainment.

Hard stools and increased intra-abdominal pressure are thought to add extra pressure to the veins around the anus and increase the risk of hemorrhoids.The connective tissue around the anus can also weaken, leading to rectal prolapse, a condition in which the rectum protrudes through the anus - not a nice thing to happen to anyone. And, passing hard or large stools can cause anal fissures, which are small tears in the skin of the anus.

9. Effects of constipation on FECAL IMPACTION

Fecal impaction is the result of chronic or severe constipation and is basically a bowel obstruction caused by poop that has hardened in the colon to the point that it is causing a solid blockage. Liquid stool can bypass the impacted poop, causing overflow incontinence, often mistaken for diarrhea. In severe cases, fecal impaction can cause ulcers or bowel perforation. This is definitely one of the more severe side effects of constipation.

10. Effects of constipation on ANXIETY and DEPRESSION

Mood and anxiety disorders have long been scientific bedfellows with constipation and other gastrointestinal disorders. And while constipation is often thought to be the symptom, recent neuroscientific research has begun to show the importance of intestinal flora in the development of brain symptoms. So, there’s even more reason you might be feeling low if you can’t go to the loo. And it's these kinds of side effects of constipation that people aren't often aware of that make a huge difference to our everyday lives.

So yes our weekly challenge is going to involve pooping but NO I am not going to ask you to send photos or detailed records of which # you are on the Bristol poop scale. So here is what the challenge is

1. LOOK at your poop to see if there is any problem or concern. 

2. Continue to drink plenty of water, exercise daily and eat lots of fruit and vegetables to encourage healthy pooping.

3. If you are having any regularity problems add some good probiotic foods or a supplement to your diet. 

4. Make a promise that if you have changes or problems with bowel movements you will make an appointment and talk to your doctor about it.

5. If you are due for a colonoscopy MAKE THE APPOINTMENT THIS WEEK. Colon cancer is one of the most preventable ways to die. My grandmother died from it and my father would have died from it had he not been vigilant about colonoscopies in which he had many polyps (that would have developed into life threatening cancers) removed. I had a close friend die from Colon cancer while in her 50's. She only had 2 months between diagnosis and death and she has missed her daughter's wedding and the births of ALL of her grandchildren. 

The Importance of Vitamin D in our Covid World

 (Vitamin D) the sunshine vitamin should be on all of your minds these days. In a retrospective study of patients tested for COVID-19, researchers at the University of Chicago Medicine found an association between vitamin D deficiency and the likelihood of becoming infected with the coronavirus.

“Vitamin D is important to the function of the immune system and vitamin D supplements have previously been shown to lower the risk of viral respiratory tract infections,” said David Meltzer, MD, PhD, Chief of Hospital Medicine at U Chicago Medicine and lead author of the study. “Our statistical analysis suggests this may be true for the COVID-19 infection.”

Half of Americans are deficient in Vitamin D, with much higher rates seen in African Americans, Hispanics, individuals living in areas like Chicago where it is difficult to get enough sun exposure in winter, and those that are obese. “Understanding whether treating Vitamin D deficiency changes COVID-19 risk could be of great importance locally, nationally and globally,” Meltzer said. “Vitamin D is inexpensive, generally very safe to take, and can be widely scaled.”

September brings the end of summer in the northern hemisphere and, for many of us, that means less time in the sun. The sun's rays provide ultraviolet B (UVB) energy, and the skin uses it to start making vitamin D.

Vitamin D is also known for its importance in bone health and would be essential if it did nothing else. But researchers have discovered that it's active in many tissues and cells besides bone and controls an enormous number of genes, including some associated with cancers, autoimmune disease, and infection. Hardly a month goes by without news about the risks of vitamin D deficiency or about a potential role for the vitamin in warding off diseases, including breast cancer, multiple sclerosis, and even schizophrenia. In June 2008, a study published in the Archives of Internal Medicine found that low blood levels of vitamin D were associated with a doubled risk of death overall and from cardiovascular causes in women and men (average age 62) referred to a cardiac center for coronary angiography.

One of the few randomized trials testing the effect of vitamin D supplements on cancer outcomes, postmenopausal women who took 1,100 international units (IU) of vitamin D plus 1,400 to 1,500 milligrams of calcium per day reduced their risk of developing non-skin cancers by 77% after four years, compared with a placebo and the same dose of calcium. The evidence is so compelling that some experts already recommend at least 800 to 1,000 IU of vitamin D per day for adults.

Latitude and vitamin D production in the skin Except during the summer months, the skin makes little if any vitamin D from the sun at latitudes above 37 degrees north (in the United States, the shaded region in the map) or below 37 degrees south of the equator. People who live in these areas are at relatively greater risk for vitamin D deficiency.

In search of vitamin D

Under the right circumstances, 10 to 15 minutes of sun on the arms and legs a few times a week can generate nearly all the vitamin D we need. Unfortunately, the "right circumstances" are elusive: the season, the altitude, the time of day, where you live, cloud cover, how much clothing you are wearing, and even pollution affect the amount of UVB that reaches your skin. What's more, your skin's production of vitamin D is influenced by age (people ages 65 and over generate only one-fourth as much as people in their 20s do), skin color (African Americans have, on average, about half as much vitamin D in their blood as white Americans), sunscreen use (though experts don't all agree on the extent to which sunscreen interferes with sun-related vitamin D production) and genetic abnormalities (my 23 and me test shows an inability of my body to convert sunshine into Vitamin D).

Lack of sun exposure would be less of a problem if diet provided adequate vitamin D. But there aren't many vitamin D–rich foods (see chart, below), and you need to eat a lot of them to get 800 to 1,000 IU per day. 

Selected food sources of vitamin D
Food	Vitamin D (IU*)
Salmon, 3.5 ounces	360
Mackerel, 3.5 ounces	345
Tuna, canned, 3.5 ounces	200
Orange juice, fortified, 8 ounces	100
Milk, fortified, 8 ounces	98
Breakfast cereals, fortified, 1 serving	40–100

For these and other reasons, a surprising number of Americans — more than 50% of women and men ages 65 and older in North America — are vitamin D–deficient, according to a consensus workshop held in 2006. Growing awareness of vitamin D's benefits coupled with the risk of vitamin D deficiency has led some experts to recommend a blood test that assesses the amount of vitamin D in the body. I highly recommend you ask your doctor to include it in your bloodwork for your annual check up. 

Deficiency is generally defined as a blood level less than 20 nanograms per milliliter, or 20 ng/mL (see chart). Levels that low have been linked to poor bone density, falls, fractures, cancer, immune dysfunction, cardiovascular disease, and hypertension. Many experts recommend a level of at least 32 and suggest that 800 to 1,000 IU of vitamin D per day is required to maintain that level.

Unless you live in a sunshine state and spend a fair amount of time outdoors, or you like eating lots of fatty fish and vitamin D–fortified foods, supplements are the easiest way to make sure you're getting 800 to 1,000 IU per day. (Higher doses may be prescribed if you've been diagnosed with vitamin D deficiency.)

Here is my favorite Vitamin D supplement (recommended by my MD/Naturopath) 

Also here is a free APP you can play around with as you work on getting sufficient Vitamin D to bless your health.

I’m not going to tell you exactly what to do for our weekly bonus challenge other than to say “Safeguard your health by making a daily effort to get enough Vitamin D.” Some ideas you might choose to try:

1. Purchase a Vitamin D supplement and take daily
2. Make sure to spend some time out doors in the sunshine each day wearing a bathing suit or shorts and a t-shirt
3. Keep a daily tally of Vitamin D supplied by the foods you eat (unfortunately Myfitnesspal cannot be set to track Vitamin D for you)
4. Add in one Vitamin D rich food to your daily diet each day this week
5. Have your health care provider order a Vitamin D test.

So you choose your strategy for getting more Vitamin D. Share it with your partner and work on it daily this week for 5 daily bonus points