{"id":9510,"date":"2023-12-18T22:18:39","date_gmt":"2023-12-18T15:18:39","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9510"},"modified":"2023-12-18T22:18:39","modified_gmt":"2023-12-18T15:18:39","slug":"long-term-constipation-causes-and-solutions","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9510","title":{"rendered":"Long-Term Constipation: Causes and Solutions"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">D<\/span>o you poop like clockwork, or are you backed up (pardon the pun) on the regular? If daily bowel movements are the stuff of dreams, know that achieving this goal won\u2019t only <a href=\"https:\/\/www.wellandgood.com\/foods-that-make-you-poop-immediately\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foods-that-make-you-poop-immediately\/\">ease digestive discomfort<\/a>; it can also support <a href=\"https:\/\/www.wellandgood.com\/how-to-keep-your-brain-healthy\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-keep-your-brain-healthy\/\">long-term cognitive health<\/a>.<\/div>\n<p>According to a <a href=\"https:\/\/aaic.alz.org\/releases_2023\/constipation-gut-health-alzheimers-dementia-risk.asp\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/aaic.alz.org\/releases_2023\/constipation-gut-health-alzheimers-dementia-risk.asp\">study<\/a> presented at the Alzheimer\u2019s Association International Conference in July, <a href=\"https:\/\/www.wellandgood.com\/constipation-relief\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/constipation-relief\/\">chronic constipation<\/a> (i.e., not having a bowel movement for three-plus days) was associated with a 73 percent higher chance of subjective cognitive decline\u2014or the equivalent of three years of advanced cognitive aging\u2014compared to participants who had a single BM daily.<\/p>\n<p>To unpack this info, we reached out to <a href=\"https:\/\/kennethbrownmd.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/kennethbrownmd.com\/\">Kenneth Brown, MD<\/a>, a board-certified gastroenterologist based in Plano, Texas. Ahead, see if constipation actually worsens cognitive function and how to achieve real relief from brain-bowel blues in no time.<\/p>\n<h2>The link between long-term constipation, cognition, and mood<\/h2>\n<p>According to Dr. Brown, constipation doesn\u2019t directly cause cognitive impairment. Instead, it\u2019s symptomatic of underlying causes, such as:<\/p>\n<ul>\n<li>Side effects of medication<\/li>\n<li>Dehydration<\/li>\n<li>Underlying health conditions, such as hypothyroidism<\/li>\n<\/ul>\n<p>Moreover, he says recent research illustrates that gut imbalances (aka dysbiosis) are often at play when constipation and issues with cognition intersect. \u201cWith a healthy microbiome, anti-inflammatory bioactive metabolites keep inflammation down and can cross the blood-brain barrier,\u201d Dr. Brown explains. \u201cThe exact opposite happens where an inflamed gut can produce inflammatory cytokines. These can have a direct effect by crossing the blood-brain barrier, leading to localized inflammation in the brain, resulting in decreased production of neurologic transmitters and increased oxidative stress.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/long-term-constipation-solutions\/\" current-title=\"A Gastro\u2019s \u2018Big 4\u2019 Tips for Preserving Brain-Health and Promoting Digestive Regularity as You Age\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/10\/Stocksy_txp0afe730aNsn300_Small_2952353-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-18\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/long-term-constipation-solutions\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/long-term-constipation-solutions\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/long-term-constipation-solutions\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>When GABA, serotonin, and dopamine levels nosedive as a result of chronic inflammation, cognitive function may be impacted if this continues long-term. \u201cOver time, this can result in deposits of amyloid proteins and neurofibrillary tangles, causing increased risk of dementia,\u201d Dr. Brown says.<\/p>\n<p>It\u2019s not just your ability to process and memorize information that\u2019s at stake, however. \u201cWhen an individual experiences constipation, it can trigger a series of effects on overall well-being and indirectly affect the brain,\u201d Dr. Brown shares. \u201cThe discomfort and bloating associated with constipation can lead to mood disturbances, which can amplify stress and anxiety levels.\u201d Simply put, long-term constipation can create a domino effect that has the potential to adversely impact your mental health, mood, and energy, as well.<\/p>\n<h2>4 game-changing tips to overcome long-term constipation<\/h2>\n<p>Above all, if you want to keep your gut and brain in fighting shape for years to come, don\u2019t snooze on addressing signs and symptoms: Preventative care is key. \u201cPeople with Alzheimer&#8217;s often start having gastrointestinal problems\u2014specifically bloating and constipation\u2014many years before developing dementia,\u201d he says. On the flip side, just because you\u2019re constantly constipated doesn\u2019t mean you\u2019re guaranteed to struggle with cognitive impairments in the short or long term. The point is that it always pays to be proactive.<\/p>\n<p>Naturally, making constipation a long-lost memory is easier said than done. But you\u2019re in luck: Dr. Brown has some surprising insights and actionable tips to make significant strides that will benefit your bowel movements and brain health alike.<\/p>\n<h3>1. Find the underlying cause<\/h3>\n<p>\u201cThis may be the canary in the coal mine,\u201d says Dr. Brown. However, with the help of your healthcare team, you may be able to ascertain or rule out specific causes of constipation, like side effects of meds or <a href=\"https:\/\/www.wellandgood.com\/thyroid-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/thyroid-gut-health\/\">thyroid imbalances<\/a>. If you get the all-clear on these, you may discover that you\u2019re actually dealing with dysbiosis or intestinal inflammation, and can make the appropriate dietary and lifestyle adjustments from there.<\/p>\n<h3>2. Be strategic with your fiber intake<\/h3>\n<p>Though fiber is a friend for many\u2014and something that <a href=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\">the majority of Americans<\/a> don\u2019t get enough of daily\u2014it can <a href=\"https:\/\/www.wellandgood.com\/too-much-fiber-problems\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/too-much-fiber-problems\/\">actually be a foe<\/a> for those struggling with constipation. \u201cIf you do not have a healthy gut microbiome, then fiber may <em>cause<\/em> bloating and discomfort,\u201d Dr. Brown cautions. Specifically, he calls out insoluble fiber (top sources of which include whole grains and cruciferous veggies like Brussels sprouts, broccoli, and cauliflower), as a potential trigger, especially for those with small intestinal bacterial overgrowth, aka SIBO.<\/p>\n<blockquote>\n<p>\u201cIf you do not have a healthy gut microbiome, then fiber may <em>cause<\/em> bloating and discomfort.\u201d<br \/>\u2014Kenneth Brown, MD, board-certified gastroenterologist<\/p>\n<\/blockquote>\n<p>To work around this, he suggests opting for <a href=\"https:\/\/www.wellandgood.com\/best-fiber-supplements\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-fiber-supplements\/\">psyllium husk<\/a>, a type of soluble fiber that dissolves in water. Integrate it into your diet in small doses, increase intake gradually, and drink plenty of H2O to avoid further digestive discomfort.<\/p>\n<h3>3. Nourish your microbiome (and mind) with polyphenols<\/h3>\n<p>More mindful fiber intake aside, Dr. Brown highlights how important it is to get large complex polyphenols in your diet. \u201cOur microbiome metabolizes these large polyphenols into many bioactive metabolites, including anti-inflammatory, anti-aging, and promotility molecules,\u201d he shares. \u201cA clinical study examined how one of the largest and most complex polyphenols, quebracho colorado, and chestnut produced more beneficial metabolites than inulin, the gold standard [of soluble] fiber.\u201d<\/p>\n<p>Fruit and vegetables, spices, tea, and coffee (!) are also <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522039144\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522039144\">abundant sources of polyphenols<\/a>; whole grains and legumes make the cut, too. In addition, polyphenol consumption is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33782647\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33782647\/\">associated with cognitive benefits<\/a> (though further research is needed to establish conclusive links).<\/p>\n<h3>4. Prime yourself for \u201cthe go\u201d<\/h3>\n<p>To help kick constipation to the curb, Dr. Brown says you\u2019ll want to take advantage of the gastrocolic reflex\u2026 which is what, exactly? \u201cWhen fluid or solid hits your stomach, it sends a signal to your colon that you need to make room for the day&#8217;s food,\u201d he explains. \u201cThe key here is not to ignore that urge to go [and to] plan around this physiological process.\u201d Basically, when your body is telling you it\u2019s time to poop, you should have the agency to do so.<\/p>\n<p>Dr. Brown provides the example of drinking coffee\u2014which can <a href=\"https:\/\/www.wellandgood.com\/why-does-coffee-make-you-poop\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/why-does-coffee-make-you-poop\/\">stimulate BMs<\/a>\u2014during your commute. If you sip on the subway or in your car and routinely resist the urge to poop, \u201cit can train your colon not to go, leading to chronic constipation,\u201d the gastro warns. To avoid this issue, aim to drink your coffee at home or once you arrive at your workplace where you can access a bathroom.<\/p>\n<p>Parting tip: Dr. Brown suggests investing in a footstool for your home bathroom to facilitate more successful bowel movements. (Another sign of constipation is that you feel like you haven\u2019t entirely\u2014for lack of a better term\u2014unloaded.) With your feet elevated, knees above your hips, and by leaning slightly forward, \u201cThis position helps the rectum to straighten out and helps to have larger, more effective bowel movements so you can fully evacuate.\u201d<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Claudine Manach, Augustin Scalbert, Christine Morand, Christian R\u00e9m\u00e9sy, Liliana Jim\u00e9nez,<br \/><em>Polyphenols: food sources and bioavailability<\/em>,<br \/>The American Journal of Clinical Nutrition,<br \/>Volume 79, Issue 5, 2004, Pages 727-747, ISSN 0002-9165            <\/li>\n<li>\n              Lamport, Daniel Joseph, and Claire Michelle Williams. \u201cPolyphenols and Cognition In Humans: An Overview of Current Evidence from Recent Systematic Reviews and Meta-Analyses.\u201d\u00a0<i>Brain plasticity (Amsterdam, Netherlands)<\/i>\u00a0vol. 6,2 139-153. 9 Feb. 2021, doi:10.3233\/BPL-200111            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Do you poop like clockwork, or are you backed up (pardon the pun) on the regular? If daily bowel movements are the stuff of dreams, know that achieving this goal won\u2019t only ease digestive discomfort; it can also support long-term cognitive health. According to a study presented at the Alzheimer\u2019s Association International Conference in July, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Do you poop like clockwork, or are you backed up (pardon the pun) on the regular? If daily bowel movements are the stuff of dreams, know that achieving this goal won\u2019t only ease digestive discomfort; it can also support long-term cognitive health. 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