The Scoop on The Poop-Brain Loop

The Scoop on The Poop-Brain Loop If you’re one of the 4 million folks in the US who struggle with constipation, it’s more important than ever to find the get-up-and-go you need to become regular. Causes of Constipation Lack of exercise and insufficient hydration and fiber can back you up. So can postponing going to the bathroom, irritable bowel syndrome, and medications such as NSAIDs like ibuprofen, iron supplements, and some blood pressure and depression medications. Overuse of laxatives can also perpetuate constipation. But recent research reveals a whole new cause of constipation: Disruption of your gut biome. The study looked at data on more than 110,000 people over six years and found that constipation was associated with fewer gut bacteria that produce butyrate, a fatty acid that provides energy to colon cells and may support the immune system and reduce inflammation. Constipated-prone people also had fewer bacteria responsible for digesting dietary fibers. The Consequences of Constipation The most eye-opening headline from that study of gut bacteria is that constipated people had 73% higher odds of reporting cognitive decline, compared to folks who had daily bowel movements. And on the other side, the study also found that going to the bathroom more than twice a day was associated with a slight increased risk of cognitive decline—possibly because that also reveals an imbalance in the gut microbiome. Having the right amount of poop seems to clear our minds as well as our colons. There’s more: A second study out of UT Health San Antonio looked at fecal samples and cognitive measures from 140 cognitively healthy middle-aged people and found elevated levels of Alzheimer’s associated amyloid and tau were associated with lower levels of neuro-protective gut bacteria. Now we know that constipation affects cognition, we can add that to the list of other health consequences that come from being backed up, which include elevated blood pressure, heart disease, and depression.  Conquering Constipation To restore balance to your gut biome, protect your brain, and get your digestive system working smoothly, you want to adopt these four habits.  -  Eat high-fiber, unprocessed 100% whole grains, fruits and vegetables. Aim for 25g of fiber a day. And eliminate over-processed foods and added sugars.  - Foods to eat every day to meet your fiber goal: Legumes, lentils, collards greens, broccoli and Brussels sprouts; raspberries and blackberries; and oats, quinoa, and sweet potatoes.  - Drink water, coffee and/or tea as needed. Eight or more glasses may be appropriate, just make sure you don’t ever get really thirsty. Ditch sugar-added and artificially sweetened beverages  - Ask your doctor if your medications may cause constipation and, if so, look for alternatives.  - Try natural laxatives like [psyllium fiber]( and [Metamucil]( and [probiotics]( to restore gut health. [Aloe vera juice]( or supplement may ease constipation, as may [senna]( (tea or supplement) and [rhubarb]( (as food or supplement). And for more information, dive into the science-backed info in the iHerb.com blog, [“Best Constipation Natural Remedies from a Dietitian: Foods, Tips, Supplements.”](   Chicken Edamame Quinoa Pot Quinoa is a great way to meet your fiber goal, and this quinoa pot with zingy gremolata is vibrant with fresh herbs, chiles, garlic, olive oil, and lemon juice, plus the juiciest grilled citrus chicken on top! [Get The Recipe](   This newsletter is not a substitute for your physician’s advice and the claims have not been evaluated by the FDA and are not intended to treat, cure or prevent any disease.  Know someone who might be interested in this newsletter? Please share it with them! First time reading? [Sign up here.]( [   Copyright © 2024 ZoCo Productions LLC, All rights reserved. You're receiving this email because you signed up for a ZoCo Productions newsletter.  Our mailing address is: ZoCo Productions LLC [555 W 57th St.]( [New York, NY 10019]( [Add us to your address book]( [Unsubscribe](