Introduction to Bowel Health

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Welcome to the Meraki Blueprint Podcast . I'm your host , lisa Day , a nutritional therapy practitioner . On this podcast , we talk all things wellness and nutrition , exploring how to support your health on a preventative level . I wholeheartedly believe in Hippocrates' wisdom that the body has an innate ability to heal when we give it what it needs . This healing starts with balancing the foundations of health . Are you ready to rethink wellness ? Let's get into it . Are you full of it ? If you're not having a bowel movement every day , you very well could be , and I don't know about you , but I think my title is pretty clever .

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Today's episode , we're talking all things constipation what constipation is , what a bowel movement is , what a bowel movement should be , some reasons people might have constipation and some tips and things to look into to relieve the constipation . Every time we eat , we are essentially bringing the outside world into our bodies . Our digestive system's job is to break down that food , extract the nutrients and then excrete the leftovers , the waste that our body can't use , and it does this through mouth movements , urine , sweating , and even our breath exhales , releases waste . So digestion is a process of internalizing external substances , utilizing what's beneficial and getting rid of everything else . Now our bowel movement is more than just leftover food that we can't digest or didn't digest . It , yes , contains water and fiber , but it also contains bacteria , excess hormones , environmental toxins , dead intestinal lining cells and basically everything that your body is trying to get rid of , remove out in solid form , and it's just one of the body's ways of waste removal . So there's the movement that we've discussed . It's the body's primary method of excreting solid waste . There's urine . The kidneys filter waste and excess fluids from the bloodstream , turning them into urine , which is then excreted through the bladder , and urine helps remove water-soluble toxins and excess salts from the body . Sweating Sweat helps the body eliminate toxins and excess heat . The sweat glands and the skin release waste products like urea , ammonia and heavy metals like lead and mercury . Mycotoxins from mold are also can be removed from sweat , and then even some environmental toxins like BPA have been found in sweat . Breathing also is a waste removal method . Our lungs help us eliminate volatile waste products like carbon dioxide , which is a byproduct of cellular metabolism , and then we also have the lymphatic system . That is also a method of removing waste fluid from the tissues , and then it's sent to the blood to then be excreted .

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Before we get into constipation , I want to talk a little bit about the background on digestion , just so you have some knowledge , because digestion does play a role in creating our bowel movements . So food enters into the mouth and we chew it up and this

How Your Body Removes Waste

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mixture is now called bolus and it's sent down to the stomach through the esophagus . The bolus now in the stomach is then mixed up with enzymes and hydrochloric acid and it's churned around . The stomach actually makes like a massaging movement to move the food around . I'm doing a like little dance to explain this Move the food around and help break it down more . After this process , the mixture is now called chyme and it's partially digested and it's released into the small intestines . During the trip through the small intestines it's being further digested and nutrients are being absorbed through the lining of the intestines . The lining of the small intestine is covered in tiny finger-like projectiles called villi , and the villis are covered in even tinier hair-like structures called microvilli that reach out and grab nutrients . The small intestines are about 20 feet long when they're laid out , so this creates a massive surface area for absorption .

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After the small intestine it is then taken into the large intestine and when it reaches the large intestine , also referred to as the colon . It is turning into mainly waste products . Water is being absorbed and vitamins , and there's four areas of the colon . So we have the ascending colon , which is on the right side , and it moves waste upwards and absorbs water and nutrients . And then we have the transverse colon , across the top of the abdomen and it's absorbing more water and salts . And then we have the descending colon , which goes down the left side . This is moving stool downwards and it's continuing to absorb water and it's compacting the waste into a more solid form . Then we have the sigmoid colon , which is an S-shaped area and it connects the rectum and acts as a storage area for a bowel movement . And after the sigmoid colon , the waste moves into the rectum and then out through the anus into the toilet .

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When we're constipated , stool is moving too slowly through the colon and it sits there longer than it should . This is problematic because the longer the stool stays in the colon , the more water is absorbed , making the stool drier and harder to pass . But there's an even bigger concern and it's that the body is reabsorbing toxins and waste at the stool and sending it back into the bloodstream , and this is a process known as toxin reabsorption . The colon is meant to excrete waste , but when things slow down , it can start to reabsorb unwanted substances , including hormones , metabolic waste products , toxins , heavy metals , bacterial endotoxins and these can end up back in circulation , putting a strain on your detox organs like your liver and your kidneys . It can lead to fatigue , headaches , skin issues , hormonal imbalances , so it's really it's not helpful at all .

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Imagine taking your kitchen trash out , tie up the bag , you take it out of the main trash can and then you just take it to the back door and you just set it down by the back door . You don't actually take it out of the house and put it into the dumpster ,

The Digestive Journey Explained

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you just leave it by the door Like it's not helpful . The trash is still there in your house . A valve movement is the body's way of saying we've processed what we needed . Now it's time to move on , and it's a sign that . It's a sign that the digestive system is working the way it's meant to .

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When someone's constipated , it can also add to our toxin load the toxin bucket common analogies in the functional health space . So imagine your body has a bucket that holds all the toxins that it comes into contact with from environmental pollutants , chemicals sprayed on your food , chemicals in your makeup , your skincare , your household cleaning products , even byproducts of normal metabolic processes . Everyone's bucket is going to be a different size . Things that can factor into how much your bucket can hold are things like genetics , diet , lifestyle , your overall health . Your body is constantly working to empty this bucket by processing and removing the toxins from the body through various elimination pathways that we talked about bowel movements , urine , sweating , the lymphatic system . If any of these detox pathways are sluggish or ineffective , your bucket will fill up faster . Eventually it can overflow , leading to symptoms of toxin overload like fatigue , skin breakouts , digestive issues , headaches , hormone imbalances really the list just goes on . But the more you support your detox processes , the more efficiently your body can empty that bucket and avoid overflow . And remember , the overflow is whenever we see the symptoms .

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Let's get into a little bit about what constipation even means . In my opinion , you are considered constipated if you are not having a bowel movement at least once a day , preferably two times a day . Some people even say you need to be having a bowel movement after every time you eat , and there is a handy at-home test that you can do . It is a transit time test and it will help you determine how long food is taking to get through your digestive system , so how long it takes from entering your mouth to leaving into the toilet . The most common method involves eating a food that is easy to spot in the stool , like corn kernels , sesame seeds or beetroot . These foods are typically not digested fully , so they can act as a natural marker . The transit test works by choosing the marker food and then eating it after a meal and not chewing it too much and then noting the time that it was eaten Over the next few days . Track when the food is seen again in the stool , when the food passes or its remnants . Note the time and the time from eating the marker food to passing it in your stool is your intestinal transit time . Now a little disclaimer this podcast is informational purposes only , but this is a test that does exist and that can be done . So what does the transit time mean ? A normal transit time is typically anywhere between 24 and 72 hours . A faster transit time is going to be under 24 hours and this is going to indicate possibly diarrhea or malabsorption , and then a slower transit time over 72 hours suggests constipation , sluggish digestion . So now that we've talked about transit time , what should a bowel movement look like as it's coming out , and I know this is like such a taboo topic , but it's a very important topic and while bowel movements are not considered a traditional vital sign , they are so important to giving us clues to how someone's health is doing . So I don't know , take the information with what . Take the information as you will , but the consistency of a bowel movement is an important indicator of health . There is a handy chart called the Bristol Stool Chart and this chart is a way to describe the consistency and shape of a stool and helps assess digestion and identify any potential digestive issues . Since I can't show you the Bristol stool chart on the podcast , I'm going to explain the Bristol stool chart to you .

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There's type 1 through 7 . Type 1 is small , hard , dry lumps that are difficult to pass . This is often associated with severe constipation , where the stool is staying in the colon for far too long and becoming very dry and hard Because , remember , the longer the stool stays in the colon , the more water is being extracted from it . So if someone is severely constipated , a lot of the water has been taken out of the stool . A lot of the water has been taken out of the stool . Type two it's a firm , lumpy stool like a thick sausage , but with noticeable lumps . This also suggests mild constipation . The stool has become compacted and is still somewhat difficult to pass , though not as hard as type one .

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Type three is a smooth , sausage-like shape with cracks on

Understanding Constipation and Transit Time

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the outside . This is considered a normal stool . It's well-formed , passes easily but still a bit firmer than ideal , slightly dry , but no major issues . If someone's telling me that they're having a type three bowel movement every day , I'm happy . That's great . Type four is a long , smooth and soft stool , often described as snake-like . This is the ideal stool . It's easy to pass , has the perfect consistency . It indicates a healthy digestion and hydration . This is the gold standard .

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Type five soft but well-formed pieces that are more like a blob . This stool is relatively easy to pass but might be a bit more water content than ideal . It's usually associated with mild diarrhea or slight digestive discomfort . Type six stool that's soft and mushy , with jagged edges . This indicates diarrhea or loose stool , where the stool has too much water . And then type seven very watery with no solid pieces . It's like diarrhea , completely liquid . This is the most severe form of diarrhea and it can indicate serious issues like infections , food intolerances , digestive problems . It's also accompanied by urgency and discomfort . So , in summary , types one and two are constipation , hard limpy stools . Types three and four normal stools well-formed , easy to pass . Types five and seven diarrhea , loose or liquid stools . So if you want to see a visual of the Bristol stool chart , google Bristol stool chart . There's different variations .

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But now let's talk about some potential reasons for constipation . We're going to go over 10 different reasons and some practical things to consider to help . Number one a lack of movement in the lymphatic system . Our bodies are designed to move and movement plays a key role in stimulating the digestive system . When we move , it helps get the lymphatic system going . The lymphatic system is responsible for draining excess fluid or lymph from the tissues and it returns it to the blood , and it also supports the natural contractions of the digestive system , called peristalsis . This is like a wave-like motion that happens in the intestines to help move the bowel movement through . This is important because movement helps reduce the amount of time food spends in the large intestine , making it easier to have a regular bowel movement and reducing the risk of constipation . Have you ever like gone for a walk and then needed to go to the bathroom ? There's a reason for that .

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A little bit more about the lymphatic system . It plays an important and often overlooked role in digestion and bowel health . While its primary job is to help the body support the immune system , it's also closely tied to our digestive system , especially when it comes to constipation . The heart pumps blood around our body through the blood vessels . The lymphatic system does not have a pump , so it works by muscle contractions , deep breathing , physical activity to help circulate lymph fluid throughout the body , and this circulation is crucial for flushing out cellular waste and toxins . So if we're not moving consistently , then our lymphatic system is not moving consistently .

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To help your lymphatic system to keep it flowing , move your body regularly , and it doesn't have to be like crazy high intensity workouts . It can be walking , yoga , rebounding , which is like on the mini trampoline . They're all really effective in getting the lymph moving . There's also those digest , or what are they called ? There's also those vibration plates . Um , you should literally just stand on them and then staying hydrated is going to help the lymphatic , the lymphatic system . Dry brushing this is something that stimulates lymph lymphatic flow .

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Castor oil packs castor oil packs placed over the liver can also help with detoxification and lymphatic system , number two being in sympathetic nervous system dominance . So sympathetic nervous system state is our fight or flight . This is our go mode , the state we enter during times of stress and urgency and activity mode , and it's one we enter when we're working out , rushing around or even like when someone knocks at your door unexpectedly . Are you like me ? When someone knocks at your door , my nervous system thinks a lion is chasing me . Who is at my door ?

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When we're in sympathetic dominance , digestion isn't prioritized and instead the body is more focused on survival . And the problem with this is that today , many of us are living in a sympathetic dominant state . For most of the day , we're rushing through life , we're handling stress and we're forgetting to slow down , and I'm not . We need the sympathetic side of our nervous system , but when we are , when our mind is constantly going , when we constantly need to be doing something , when we are stuck in perfectionism , we are not . Our body is not focusing on digestion . So we need the sympathetic nervous system , but we need to be able to ebb and flow between the sympathetic and then also the parasympathetic state , which is our rest , digest , detox . This is the part of the nervous system that's active when we're calm and relaxed and at rest . This is the state we want to be in for optimal digestion , because it supports the body's natural detoxification processes . It's very important to get into the parasympathetic state before we eat because , like I said , parasympathetic is our rest and digest . Our body is focusing on digesting our food when we're in this state . And something that you can do deep breathing before you start eating . This simple

The Bristol Stool Chart Guide

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practice helps activate the parasympathetic nervous system . It signals to the body that it's time to calm down , it's time to digest the food . You can do just simple deep breaths . I like to do box breathing , which is four counts , in hold for four counts , release for four counts and just starting that over again .

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Number three food sensitivities can also contribute to constipation . For example , dairy is known to cause constipation for some people . Other people might struggle with gluten and processed foods . Identifying these foods or removing them from your diet can be a game changer if you're having digestive issues . Keep track of what might be irritating your gut and definitely start by removing the foods that are highly processed , full of thickeners and preservatives . When your body is sensitive to certain foods , it can react by initiating an immune response which leads to inflammation in the digestive tract , and this inflammation can slow down the digestive process and impair the movement of food through the intestines , contributing to constipation . You can also of food through the intestines , contributing to constipation . You can also , on the flip side of this , see diarrhea with food sensitivities , but that's not the topic of today's video .

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But I just wanted to note Number four low thyroid or hypothyroidism . The thyroid helps regulate metabolism and energy and when it's underactive it can slow down the body's natural processes , including digestion , and this can result in slower transit times in the intestines , leading to constipation . If you suspect you have thyroid issues , it's worth talking to your healthcare provider , asking them for testing and evaluation . Supporting the thyroid health will help your metabolism and improve digestion . In my practice , I check for low thyroid through my comprehensive blood work panel that I run on all new clients . I check eight thyroid markers to make sure that we're getting the full thyroid picture . If your thyroid is low , working on thyroid health can help support constipation . When the thyroid is slow , it is essentially trying to conserve energy and one of the ways it does this is by slowing down the digestion process .

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Low fiber intake can contribute to constipation . Fiber is one of the most important parts of our health and our nutrition , and when we don't get enough , constipation can become a problem . We should ideally be aiming for 30 grams of fiber per day . Unfortunately , many people don't come close to that amount , often consuming less than half of that . Increasing plant fiber in your diet can help bulk up your stools , making them easier to pass .

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We're going to briefly talk about soluble and insoluble fiber . Soluble fiber dissolves in water and forms like a gel substance in the gut . This type of fiber helps pull water into the colon so it can soften hardened stools . Soluble fiber is often found in like the soft , fleshy plant parts . Some vegetables or foods that are high in soluble fiber include broccoli , artichokes , avocado , carrots , sweet potatoes , apple , lima , beans , lentils , chia seeds , potatoes , asparagus , oranges , pears so adding those to your diet will be helpful for constipation . And then some actual like fiber supplements that you can take psyllium , husk , pectin , inulin .

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The other type of fiber found in plant foods insoluble , it doesn't dissolve in water . Instead , it adds bulk to the stool and helps food pass through the digestive system more easily . It plays a role in preventing constipation by promoting

Top Causes of Constipation

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regular bowel movements . Insoluble fiber is often found in the tough , fibrous parts of the plant , like the skins of fruits , vegetables . Foods high in insoluble fiber include prunes , cauliflower , green peas , dark leafy greens , blackberries , nuts and seeds , and also unpeeled apples . So really just eating plant foods will help you get your fiber in . But if you're interested in the two different types of fiber , there you go .

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A side note increase fiber gradually . If you're not used to eating a high fiber diet , it's important to increase fiber intake slowly . Jumping straight into fiber heavy diet can cause bloating , discomfort , gas . It's going to take like a little bit of time for your digestive system to adjust . Make sure you're drinking plenty of water when you increase your fiber intake , because fiber absorbs water in the digestive tract . So without enough fluid it can actually worsen constipation . Don't let that scare . You . Just start increasing your fiber slowly . Okay , and one more fiber supplement that I love Sun Fiber . This is a soluble fiber that it's virtually invisible . It doesn't have a taste , it doesn't have a texture , but it still provides all the benefits of fiber without causing bloating . A lot of fiber supplements you mix with water and there is like a noticeable texture . Um . So if you're like a tech , if you're a texture person like you can't handle weird textures start with some vibe . Um .

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Dysbiosis is another factor that can contribute to constipation and dysbiosis just means that there's an imbalance in the gut microbiome . The majority of your gut microbiome lives in your colon and it's home to trillions of bacteria , both good and bad , and maintaining a healthy balance between the two is crucial for proper digestion . Dysbiosis occurs when the bad bacteria , pathogenic bacteria or other harmful microorganisms like parasites or worms outweigh the beneficial bacteria . The imbalance can lead to poor digestion , bloating , constipation , malabsorption of the food that you're eating can lead to hormonal imbalances . The gut is really connected to everything . One way that I assess gut health in my practice is with the GI map test . This test gives literally a snapshot of what the gut looks like at a specific moment in time . If you haven't guessed by now , it is a stool analysis the good bacteria . So it looks at the good bacteria , the pathogenic bacteria , opportunistic bacteria that can undergo and cause problems , parasites , worms , digestive markers , inflammation markers . It's really a great test and by addressing and identifying dysbiosis we can help restore the balance in the gut , improving digestion , alleviating constipation and a whole host of other symptoms that may be present .

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The last one that we're going to talk about today is dehydration . So dehydration is just another major contributor to constipation . I think we all know that we need to be drinking our water , but are we drinking our water ? Are you drinking your water ? Your body needs plenty of water to help keep things moving in the digestive tract , and when we're dehydrated , the colon absorbs more water from the stool , making it harder , drier and more difficult to pass , and we do not want that . Staying well hydrated helps keep the stool soft and easy to move through the intestines .

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Be mindful of your water intake . Aiming for about half of your body weight in ounces of water per day is a great place to start . There's also like herbal teas . You can infuse your water with fruit . I also love Organifi , which is a mixture of adaptogens and fruits . It's like a . It's basically did you okay , did your parents or did your mom back in the day ever drink Crystal Light ? It's like a healthy version of Crystal Light . If I could explain it in the most simplistic way . That's what it is , but it has like a lot of adaptogens . It's very good for you .

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Some other things that I'm going to just kind of touch on really quickly is a squatty potty can help get someone in the correct squat position to have a proper bowel movement . A study was shown that using a squatty potty gave a sharp reduction of time necessary for sensation of satisfactory bowel emptying in the squatting posture , compared to either of the sitting positions . So the toilet , the way it's made , is actually , it actually puts like a kink in our bowels and makes it harder to use the bathroom . So that squatty potty just lifts your feet up and gives you a squat position on the toilet . Those are some common reasons for constipation , some things that can be done to address

Fiber Types and Digestive Health

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those reasons .

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Thank you so much for listening to today's podcast episode about constipation . We spent a whole 30 minutes talking about poop . We spent a whole 30 minutes talking about poop . Hey , and , by the way , if you think that this podcast has been helpful or you've enjoyed it , leave a review please . It would help so much . Leaving small businesses reviews is just the . It makes our day and it's free . And then also , if you know someone who's constipated , send them this podcast episode

Final Tips and Episode Wrap-Up

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. Maybe it will enlighten some ways to relieve that constipation . Okay , bye .