Tour of doody (the poop article)

As you likely know, what you eat is processed by your digestive tract which itself is lined with some pretty amazing cellular action. These cells offer up nutrients to be absorbed into your bloodstream, such as sugars, amino acids, fats, vitamins, and minerals. The waste matter is then escorted through your digestive system and is shown the door, so to speak.

So without further adoody, let’s get our hands dirty.

Take a peek at your poop!

What does a healthy bowel movement look like? I’m so glad you asked!

Class-A poops usually look like a “C” or an “S” shape (after all, it takes a pretty curvy pathway before it can greet you on the outside).

A healthy poop will be well formed but soft. Hard, pellet-like poop indicates dehydration or an imbalance in the diet. Watery or loose poop can indicate an infection, an imbalance somewhere in the gut, or a food allergy or sensitivity. Get it checked out.

Colour is key

• Healthy poop is medium-brown in colour provided by the bile from your gallbladder which helps to break down the food you have eaten.
• If you notice your poop is light coloured or greyish, it could indicate an issue with your pancreas or gallbladder.
• Yellowish stool may indicate an infection in your intestines or inflammation, particularly if you see mucus.
• If you notice blood or have a movement that is blackish red it also deserves your attention.
• New colours in brown town? Best to consult your physician.

Less is not more!

For the average person it is quite normal and healthy to have 2 or 3 bowel movements a day. This is usually in synch with the amount of meals you may have eaten.

Visits to the toilet are the way your body gets rid of toxins, excess hormones, and dead cells – so it’s important to make sure this process is occurring with some regularity (that’s why it’s called being regular). If you generally only have 3 or 4 bowel movements per week OR if you go more than 4 times per day, it might be a signal to talk to your doctor.

Be a super pooper!

Let’s talk about my favourite four f-bombs – Fiber, Fluids, Fitness, and Flora – and how they can influence the quality of your bowel movements.

Fiber

There are actually 2 kinds of fiber to be aware of:

1. Soluble fiber provides the bulk for your poop as it absorbs water and forms a gel like substance in your intestines. Soluble fiber can also support healthy blood sugar and cholesterol levels. Food sources include apples, berries, oranges, pears, oatmeal, flax, and legumes.
2. Insoluble fiber is one of your intestinal janitors. As it does not absorb water, it helps to sweep out all those leftovers. Food sources are nuts, seeds, root vegetables, dark leafy greens, whole grains, seeds, onions, broccoli, and cabbage.

Fluids

Your bowel needs adequate fluid to move things efficiently and effectively. Water is absorbed by soluble fiber, which means you need to stay hydrated in order to stay in the flow.

A couple of tips to ensure good hydration:

1. Is your pee a light straw colour? The darker the colour the more concentrated it has become – which is a big yellow flag that you need to increase your (non-caffeinated) fluids.
2. You can estimate your body’s water needs by dividing your weight by 2. This number will give you an approximate number of ounces you need to drink each day. For example a 150-pound woman needs about 75 ounces of fluid per day.

Fitness

While you’re feeling the burn your bowel is feeling the love. Movement stimulates peristalsis, the nature contraction of your intestines. Exercise can also help with constipation.

Don’t forget to take in extra fluids pre and post workouts.

Flora

There are trillions of bacteria in your digestive tract, both good and bad. Probiotic bacteria are the good guys and they are involved in digestion, brain, and immune function.

Probiotic food sources include fermented foods like tempeh, miso, and sauerkraut. High fiber foods are considered “prebiotic” meaning they provide the food your probiotic “good guys” like to eat. A healthy balance of probiotic bacteria is key to overall vibrant health.

Back(side) on track

So there it is, your “tour of doody”.

It is unfortunately very common for men and women over 40 to experience changes to bowel and digestive function. If this is something you are experiencing, let’s figure out how to get your backside back on track. Get in touch!