Let’s Talk Poop
We are going to get real.. stinky real!
Let's face it, poop might not be the most glamorous topic at a dinner party. But when it comes to your health, it's about as essential as the main course itself! That's why I, as a clinical nutritionist, find myself talking about it quite a bit in my practice (my kids and I love chatting all things poop).
And for good reason: constipation is one of the most common complaints I see in my practice. It's more than just feeling a bit sluggish or uncomfortable. Chronic constipation can impact your energy levels, mood, and even your ability to absorb nutrients from your food.
So, how do we know if we're on the right track when it comes to bowel movements?
While everyone's individual frequency can vary, aiming for 2-3 bowel movements per day is a good general guideline (NOT 2-3 times per week!). Ideally, we'd like to see you start your day with a healthy BM first thing in the morning (without a stimulant), followed by another after your cup of joe and a nourishing breakfast (think Golden Goddess plate!), and maybe one more in the afternoon.
Now, before you reach for another cup of coffee or laxative, let’s dive into our drainage pathways and how constipation can affect more than just your intestines.
What is the Drainage Pathway?
(Adopted from Cellcore Biosciences)
This is your body’s drainage funnel:
The colon (bowel movements)
The liver and bile ducts
The lymphatic system
The brain drainage to the lymphatic system: glymphatics
Kidneys (urine excretion)
Skin (sweating)
The Order of Priority
As you look, at this diagram, you can see there is an order of priority: On the left is a healthy drainage funnel. On the right is an unhealthy drainage funnel.
The most important part of the funnel is the bottom, the colon. If the colon is backed up, then everything above gets backed up. For those with health issues, going 2 - 3 times a day is the goal, but not to the point of watery stools.
The next area is the liver and bile ducts. This area is common to have issues with and very critical, to keep open.
Then the lymphatic system.
Then the organs and tissues, such as the brain. In order for the brain to drain, the lymphatic system has to be draining, the liver and bile ducts have to be draining, and the colon has to be draining
What happens otherwise?
Brain fog, headaches, memory issues, and not thinking clearly can all be symptoms of poor brain drainage and drainage funnel issues. Are you experiencing any of these symptoms?
Emergency Hatch
Coming back to the liver and bile ducts. When they are backed up, there is an emergency hatch that opens up for the toxins. Instead of delivering processing toxins that get dumped into the bile, and then into the intestines, where it should go, the toxins are instead dumped into the blood. These, then go systemic and cause symptoms, and other issues. Research has shown that it affects the skin, including itching, and rashes. It also damages the endothelial cells of the kidneys and lungs.
And last, but not least: Mitochondria (cells). Think of mitochondria as a power switch to this whole drainage funnel. It’s critical to support mitochondria and drainage at the beginning of an personalized health plan.
Simple Steps To Increase Bowel Movements:
Cellcore Bowel Mover: Is a natural digestive aid that promotes healthy gut motility and provides non-habit-forming support to help keep the bowels moving regularly (a non-negotiable is 2-3x/d!). This product contains a proprietary blend of a dozen herbs in specific ratios combined with Carbon Technology’s fulvic acid extracts for maximum effectiveness. The twelve botanicals — include aloe vera leaf powder, cascara sagrada bark powder, chinese rhubarb root, barberry root, ginger root, black walnut hull, senna leaf extract, wormwood leaf powder, garlic bulb, clove bud, fennel seed extract, and cayenne pepper fruit.
Free Code: FM2ZJhN9 Increase your Fiber: These are non-digestible carbohydrates found in fruits, vegetables, whole grains, and legumes, that act like a prebiotic. This means it nourishes the good bacteria in your gut, helping them thrive and multiply. A thriving gut microbiome strengthens your immune system (bonus during the frigid winter), making you less susceptible to infections and illnesses. While increasing fiber intake is key, it's important to remember that not all fiber is created equal. There are two main types:
Soluble fiber: This type dissolves in water, forming a gel-like substance that slows down digestion and keeps you feeling full. Think oats, apples, and psyllium husk.
Insoluble fiber: This type doesn't dissolve in water and adds bulk to your stool, promoting regularity. Think vegetables, whole grains, and nuts.
A balanced mix of both types of fiber is ideal for optimal gut health. So, don't be afraid to experiment with different fiber-rich foods to find what works best for you!
Nourishing Lab’s Quinoa Salad: Tender roasted delicata squash and cauliflower with fluffy quinoa, all tossed in a creamy tahini dressing bursting with lemon and garlic. Fresh peppery arugula, red onion, and dill add brightness and bite. I can’t wait to dive in! Exercise: We all know exercise is good for our hearts, lungs, and overall health. But did you know it can also work wonders for your gut and, ahem, your pooping habits? That's right, getting your sweat on is a secret weapon for regularity. Exercise stimulates the muscles in your intestines, much like it does the muscles in your arms and legs. This increased muscular activity helps to:
Propel waste through your digestive system: Think of it like an internal massage, gently nudging things along.
Prevent constipation: By keeping things moving, exercise helps to prevent stool from becoming dry and hard, which can lead to constipation.
Reduce bloating and gas: Exercise can help to release trapped gas and prevent the buildup that can cause uncomfortable bloating.
The good news is that you don't need to become a gym rat to reap the gut-boosting benefits of exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include brisk walking, biking, swimming, dancing, or anything that gets your heart rate up and your body moving.
Product of the Week:
While beauty products can enhance our appearance, prioritizing healthy ingredients is important in order to achieve our goal: the golden glow. All products are absorb through the skin, entering the bloodstream and impacting all our organs. Many ingredients raise concerns due to the links to health issues, such as cancer, skin irritation, and hormonal disruption.
Here is a list of the top eight offenders:
FRAGRANCE: This is by far one of the most toxic ingredients on any label—and it is the sneakiest. These engineered scents contain any combination of 3,000+ chemicals and are linked to SO many health conditions, including hormone disruption, kidney damage and skin sensitivities. Try to find products that incorporate essential oils.
MEA (Monoethanolamine), DEA (Diethanolamine), or TEA (Triethanolamine): Found in shampoos, conditioners and body washes, these are chemical preservatives and they can irritate your skin and body. Look for them under their aliases: Cocamide DEA, Cocamide MEA, DEA-Cetyl Phosphate, DEA Oleth-3 Phosphate, Lauramide DEA, Linoleamide MEA, Myristamide DEA, Oleamide DEA, Stearamide MEA, TEA-Lauryl Sulfate, Triethanolamine
BENZYL SALICYLATE: Lurking in most makeups and perfumes, this chemical acts as an endocrine disruptor, immune system dysregulator, and allergen.
PEG COMPOUNDS: Widely used in cosmetics as thickeners, solvents, softeners and moisture-carriers, PEGs may be contaminated with measurable amounts of ethylene oxide and 1,4-dioxane, both carcinogens.
PROPYLENE GLYCOL: This chemical is really good at binding water—so it’s in fragrance, moisturizers and hair products to help retain moisture. But it’s toxic for your health (did I mention it’s in antifreeze?).
PHTHALATES: These plasticizing chemicals are used to make products more pliable or to make fragrances stick to the skin. As a side effect, they disrupt the endocrine system and may even cause birth defects.
WATER: Wait...what? Okay, water itself is not a contaminate but when it’s used as an ingredient it comes with a load of preservatives, added to prevent bacterial growth but also adding health risks like hormone disruption and cancer.
TALC: Often contaminated with asbestos (a highly toxic mineral), talc’s many health concerns include skin irritations, organ system toxicity, respiratory distress and serious cancer risks.
One of my favorite swaps was my deodorant: Natural deodorant is all the buzz, but does it really work? Will I be stinky?
I've tried many different brands since learning that my old deodorant contained aluminum, and I'm convinced that putting aluminum on your lymph nodes to stop your glands from sweating is not the greatest idea. Sweating is a natural way for your body to detox, and over time, your sweating will subside (I was sweat proof most of my life, more on this later…)
Since switching to Primally Pure Tansy deodorant, I haven't looked back. No more harsh chemicals, just long-lasting freshness and a clean conscience. The ingredients include; Coconut Oil, Arrowroot Powder, Tallow from Grass-Fed Cows, Baking Soda, Beeswax, Non-Nano Zinc Oxide, Kaolin Clay, Essential Oils of Geranium, and Blue Tansy, Rosemary Extract, Non-GMO Vitamin E
