The Link Between Constipation and the Nervous System: A Holistic Perspective
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This is a very personal topic for me as I struggled with constipation for YEARS and it had little to do with my diet and almost everything due to my nervous system being in a sympathetic state (fight or flight). I did not discover this until I went through Gut Thrive in 5 and wow did a light bulb go off for me when I finally figured that out. Constipation is a common yet often overlooked condition that affects millions of people worldwide, I was one of them. While it may seem like a simple digestive issue, constipation can be a symptom of deeper, more complex problems within the body, particularly related to the nervous system. Understanding the correlation between constipation and the nervous system can provide valuable insights into achieving better digestive health and overall well-being.
What is Constipation?
Constipation is typically defined as having fewer than three bowel movements per week, with stools that are often hard, dry, and difficult to pass. HOWEVER, in the holistic field constipation is defined as having one or no bowel movement DAILY. This is a shock to most people, but if you are not eliminating two or more times a day with a total of eliminating 1 kg or 2.2 lbs of toxins (including sweat) then you are backed up. Symptoms can include bloating, abdominal pain, and a sensation of incomplete evacuation. Chronic constipation can significantly impact quality of life, leading to discomfort, other DIS-ease, toxin overload and frustration.
The Nervous System and Digestive Health
The nervous system plays a crucial role in regulating digestion. The enteric nervous system (ENS), often referred to as the "second brain," (but I actually see it as the first brain) is a vast network of neurons embedded in the walls of the gastrointestinal tract. It communicates with the central nervous system (CNS) to control digestive processes, including motility (the movement of food through the digestive tract), enzyme secretion, and blood flow.
How the Nervous System Influences Constipation
Autonomic Nervous System Dysfunction: The autonomic nervous system (ANS), which includes the sympathetic and parasympathetic nervous systems- “fight or flight” and “rest and digest”, respectfully, regulates involuntary bodily functions, including digestion. An imbalance in the ANS can lead to either an overactive sympathetic response ("fight or flight") or an underactive parasympathetic response ("rest and digest"). Chronic stress, for example, can shift the balance towards the sympathetic system, slowing down digestive motility and leading to constipation and also a ‘breakdown’ so to speak of the gut- brain connection through your vagus nerve.
Gut-Brain Axis: The gut-brain axis is the bidirectional communication pathway between the gut and the brain. Disruptions in this communication, often due to stress, anxiety, or depression, can impair gut motility and contribute to constipation. Studies have shown that psychological stress can alter gut function and exacerbate symptoms of constipation (Mayer, 2011).
Neurological Disorders: Conditions such as Parkinson's disease, multiple sclerosis, and spinal cord injuries can impact the nerves that control digestive function, leading to constipation. These neurological disorders can disrupt the normal signaling pathways required for coordinated bowel movements (Sakakibara et al., 2003).
Holistic Approaches to Managing Constipation
A holistic approach to managing constipation involves addressing the underlying nervous system imbalances and incorporating lifestyle changes that promote optimal digestive health.
1. Stress Management:
Practicing stress-reduction techniques such as mindfulness meditation, yoga, and deep breathing exercises can help restore the balance of the autonomic nervous system. By reducing stress, these practices can enhance parasympathetic activity, promoting better digestive motility.
2. Dietary Changes:
Consuming a diet rich in fiber from fruits and vegetables can improve bowel regularity. Adequate hydration (and absorption) is also crucial, as water helps soften stools and facilitate their passage through the digestive tract. Including probiotic-rich foods like yogurt, kefir, and fermented vegetables can support a healthy gut microbiome, which is essential for proper digestive function.
3. Physical Activity:
Regular physical activity stimulates the muscles of the digestive tract, promoting more regular bowel movements. Activities such as walking, swimming, and yoga can be particularly beneficial. I cannot emphasize the importance of getting enough low-impact exercise either as it really does make a big impact. Walking twice a day for at least a half and hour if not forty five minutes I found to be ideal for me.
4. Supplementation:
Supplements such as magnesium can help relax the muscles of the digestive tract, easing constipation. Magnesium citrate, in particular, is known for its laxative effect and can be helpful in managing constipation (Wang et al., 2017). However, to much magnesium can lead to diarrhea as well, so keep that in mind. Another effective supplement is Happy Juice, designed with prebiotics, probiotics, and mentabiotics to aid in serotonin production in the gut, balance digestion, and ease stress response. Personally, I've found that Happy Juice has helped improve my mood, digestion, and overall well-being. Additionally, it has had dramatic impact on my digestive system and maintaining regular bowel movements do to its impact on the gut-brain connection ($10 off your first order using the link). Cumin, coriander, and fennel (CCF) tea can also, help with elimination and is an Ayurvedic blend that helps to calm and ease the digestive process.
5. Emotional Support:
Addressing emotional well-being through counseling, therapy, somatic therapy, implementing emotional release techniques or support groups can help manage the psychological aspects of constipation. Mental health and digestive health are closely linked, and improving emotional health can positively impact digestive function.
6. Herbal Remedies:
Certain herbs, such as peppermint, ginger, and dandelion root, have been traditionally used to support digestive health. These herbs can help stimulate digestion and relieve symptoms of constipation.
Conclusion
Constipation is a complex condition that can be influenced by various factors, including the nervous system. By understanding the intricate relationship between the nervous system and digestive health, we can adopt holistic strategies to manage and prevent constipation. Addressing stress, dietary habits, physical activity, and emotional well-BE-ing are key components of a comprehensive approach to achieving optimal digestive health.
If you're struggling with chronic constipation, consider seeking guidance from a holistic health practitioner. They can help you develop a personalized plan that addresses the root causes of your symptoms and supports your journey towards better health and well-being. Book your free consultation with me today.
References
Mayer, E. A. (2011). Gut feelings: the emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12(8), 453-466.
Sakakibara, R., Panicker, J., Hsieh, J. C., & Fowler, C. J. (2003). Lower urinary tract function in multiple system atrophy. Journal of Neurology, Neurosurgery & Psychiatry, 74(6), 1004-1008.
Wang, R., Hu, Y., Yu, Y., Zhang, C., & Xia, F. (2017). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 22, 34.
Orrechio, C. (n.d.). The Whole Journey. Retrieved from https://thewholejourney.com
WebMD. (n.d.). Constipation Overview. Retrieved from https://www.webmd.com/digestive-disorders/digestive-diseases-constipation
Spa Doctor. (n.d.). The Gut-Skin Connection. Retrieved from https://thespadoctor.com