Constipation Causes And Treatment

Do you struggle with constipation?

Our digestive health impacts all areas of our body so ensuring your bowels are moving regularly is essential!  Ideally you should be having a bowel movement every one to two days, it should be easy to pass and formed - not pellet like or too loose.  Check out the Bristol Stool Chart  -  type 4 is ideal, and 3 is the next best type.

Optimal digestive health is essential for nutrient absorption, mental health, immunity and removal of wastes and toxins.

If you've been struggling with constipation a good place to start is ensuring you're drinking enough water (at least 1-2L depending on your diet and exercise level) and consuming adequate vegetables.  Include a variety of vegetables with each meal, along with some quality protein and fat. Including some fermented vegetables such as sauerkraut can also be a great way to support digestive health - start with 1 tbsp with one meal per day.  (If fermented vegetables cause you any digestive upset you may need to start smaller or you may have a more serious imbalance or overgrowth of gut bacteria which needs correcting first).

Dysbiosis - an imbalance in gut bacteria, can contribute to constipation, so a good quality multi-strain probiotic can be useful.  Our gut bacteria become imbalanced over time from antibiotics, antacids, steroid medication, chemicals, stress, alcohol, sugar and processed foods.

Magnesium citrate can also be used to help relax your nervous and digestive system to help get things moving.  If you are stressed your digestive system is literally shut down, as it is not seen as critical during a fight or flight response.  Ongoing stress, which is experienced by many people, has a huge impact on your digestive function. 

Sometimes just giving yourself enough time to sit on the toilet can help!  With our busy lives, some people just don't give their body enough time to relax on the toilet!  

Liquid herbs are amazing at improving digestive function especially chronic constipation.  Cascara, Yellow Dock, Globe Artichoke and Schisandra can be used safely and have a laxative effect.  They also work by stimulating liver function and improving bile production which are essential for optimal digestion and bowel movements.  A more frequent dose of herbs can be used initially until your digestion is moving more regularly.  A calming herb, such as Chamomile is ideal to use alongside the stronger action of Cascara, to help calm and soothe your digestive system.

Constipation, especially if chronic can also be caused by hypo or under-active thyroid function - which can be assessed by a Naturopath.  Testing TSH (thyroid stimulating hormone) alone does not give you an accurate picture of thyroid function - you also need to check T3 and T4 levels.

Other conditions such as SIBO (Small Intestinal Bacteria Overgrowth) can also contribute to constipation - a Naturopath can help you work out which underlying issues and testing are relevant to you.

If you'd like to improve your digestive health I'd love to help you.  

  Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Trouble Losing Weight?

Are you trying all you know to lose weight without results?

This can be a frustratingly common experience for women and may be caused by a number of imbalances in the body.  Here are the top 5 imbalances I see in clinic which prevent weight loss -

UNDER-ACTIVE THYROID

Yes you could have an under-active thyroid even if your blood tests are 'fine'.  We can test your 3 thyroid hormones and make sure your levels are optimal - not just within range.  Due to Medicare restrictions, GP's normally only test 1 thyroid hormone (TSH), but this alone can't give you a clear picture of thyroid function.  Checking your T4 and T3 will show if you are producing and converting enough thyroid hormones to support healthy metabolism.  Other symptoms of an under-active thyroid include fatigue, brain fog, low mood, constipation, hair loss and dry skin.

HIGH CORTISOL

When you are in an ongoing state of stress, as many women are, you produce more cortisol.  Some cortisol is a good thing, but constant cortisol day after day impairs your metabolism, as your body wants to conserve body stores to deal with the perceived threat.  Cortisol can contribute to more weight around the middle.  Helping to calm your nervous system and reduce cortisol is one of the most important things you can do for your weight and overall health, as excess cortisol has damaging effects all over your body, and can particularly impact other hormone levels.  Ensuring quality sleep is super important for giving your nervous system a chance to rest and recover each day, along with working on other daily stress management - gentle to moderate exercise, spending time in nature, meditation, music or anything that helps you feel calm.

PROGESTERONE AND ESTROGEN IMBALANCE

This imbalance can develop over time from multiple factors including the pill, stress, chemicals and a low fat diet.  Increased weight on the upper arms, chest, hips and thighs is more common with this imbalance.  Many other symptoms can indicate this type of imbalance such as painful or heavy periods, irregular periods, infertility, fibroids, fluid retention, anxiety and moodiness.  A saliva hormone test is a great way to assess your levels and work on restoring balance.

NOT ENOUGH CALORIES OR AN IMBALANCED DIET

A low calorie or low fat diet will encourage your body to hold onto weight as it perceives a shortage of food and nourishment.  Consuming enough protein and healthy fats will keep your blood sugar and energy more stable, keep you full for longer, support hormone production and support weight regulation.  

Too many refined grains and sugars in the diet will contribute to increased insulin - another hormone which can impact weight regulation.  

Focus on 2-3 serves of protein, quality fats and a variety of vegetables as the main components of your diet.  Moderate amounts of whole grains can be beneficial - take notice of how these make you feel to work out the amount that's right for you.  However we don't need 9-11 serves as some dietary guidelines suggest!  

I encourage you to not count calories - just focus on eating whole foods and count nutrients if anything!

POOR GUT HEALTH, LIVER TOXICITY AND INFLAMMATION

Our gut bacteria play a huge role in our health including weight regulation.  We are actually around 10 times more bacteria than human cells and the essential role they play in our health continues to be discovered.  Our bacteria balance is impacted every day from antibiotics, reflux medication, pain medication, processed foods, sugar, alcohol, stress and chemicals including chlorine in tap water.  Probiotics and fermented vegetables can be a great way to support your gut bacteria - however if these cause issues you may have a bacterial overgrowth that needs to be treated first.

Similar influences that impact our bacteria balance can also impact our liver function and levels of inflammation in our body which can also inhibit weight loss.  Underlying inflammation is now being linked to many symptoms and disease states including depression, dementia, obesity, diabetes and auto-immune conditions.

For easy weight regulation our body needs to be in a happy balance - particularly our nervous system, digestion and hormones.  If weight loss is a struggle for you, I'd love to help you work out any underlying reasons and help you reach your ideal weight.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

PCOS Treatment

If you are one of the many women diagnosed with PCOS (Polycystic Ovary Syndrome) you may have been prescribed the Pill and Metformin.  Unfortunately these medications will not resolve the underlying hormonal imbalances, even if they do help mask some of your symptoms.  

PCOS is commonly associated with increased testosterone and insulin resistance.  These imbalances contribute to acne, male pattern hair growth, weight gain, irregular menstrual cycles, reduced or no ovulation and infertility. The symptoms experienced can differ between women.

Fortunately there are other effective treatment options that will help support healthy hormone balance, resolve symptoms and support optimal ovulation and fertility.  

• Herbs including Paeonia, Licorice, Cinnamon and the herbal compound Berberine can help support hormone balance, ovarian function and improve insulin sensitivity.

• Inositol may help reduce elevated testosterone and acne.

• Zinc is vital for healthy ovulation and hormone balance and also helps to reduce acne and heal skin. Facial hair growth may be related to the conversion of excess testosterone to dihydrotestosterone - and zinc helps to reduce this conversion.

• Magnesium deficiency has been associated with insulin resistance and studies show that supplementing with magnesium can improve insulin sensitivity. There are also added benefits from taking magnesium such as calming your nervous system, improving sleep and reducing cramps and headaches.

• Reducing sugar consumption is imperative - focus on eating a variety of vegetables with adequate protein and healthy fats. What you eat everyday will have the biggest impact on your blood sugar, insulin levels and hormone health.

• Liver support is also important when correcting hormonal imbalances as it plays a large role in hormone metabolism. Herbs such as St Mary's Thistle are great for this, and you can also include cruciferous vegetables, turmeric, ginger, rosemary, onions and garlic in your diet to support liver function.

• Chemicals in pesticides, plastics, body care products and cleaning products also disrupt hormones so avoiding these as much as possible is a great idea for hormone and overall health! There are many natural alternatives available so it can be as simple as switching products next time you need to replace something.

• Lastly working on stress management and supporting healthy gut function will also support healthy hormone balance and allow your body to clear excess hormones.

While these are the most common imbalances and treatment of PCOS, every woman is different and may have different contributing factors or influences.  Saliva testing is a great way to assess hormone levels and help determine the best treatment for you.

If you would like more personalised support in restoring hormone balance I'd love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Top 5 Foods For Happy Hormones

Hormones play a huge role in women's health and are used in the body to send messages and instructions to different tissues and organs.  Some of our major hormones include

• Progesterone, Estrogens and Testosterone

• Thyroid Hormones

• Cortisol and Adrenaline

• Insulin, Ghrelin and Leptin

These hormones influence many aspects of our health including

• Menstruation

• Fertility

• Energy

• Moods

• Weight Regulation

Our bodies love to be in balance or homeostasis and our hormones are no different.  When a hormone imbalance develops over time, this can lead to symptoms and disease.

The top 5 foods to support happy and balanced hormones are -

QUALITY FATS - such as olive and coconut oil (cold pressed), olives, coconut products, avocados and butter from grass fed cows.  Hormones are made from cholesterol and other lipids (fats) - which is one huge reason why low fat diets are a terrible idea for women!  

Although we have been told fats are bad for us for decades, the right fats are essential for optimal health - on both the inside and out!  Adding fats to your food helps you to absorb certain vitamins and minerals, helps to keep you full for longer, provides energy and supports youthful skin.  Processed vegetable oils in plastic packaging are the damaging fats you will want to avoid.

QUALITY PROTEIN - eggs from true free range chickens, wild fish, grass fed meats and poultry, legumes/nuts/seeds (if tolerated - cooked/soaked for easier digestion).  Most of these proteins will also include some fats, and help to build hormones.

FOODS TO SUPPORT GUT HEALTH - include a variety of colourful vegetables (spray free when possible) which contain fibre, slippery elm powder, chia seeds, flaxseed meal, hemp seeds/meal, prebiotics such as artichoke, asparagus, onions/leeks and garlic, and fermented vegetables (if tolerated).  Your digestive system helps to bind and eliminate excess hormones and ensures optimal absorption of nutrients for hormone production and use. 

FOODS TO SUPPORT YOUR LIVER - cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and brussels sprout.  These contain I-3-C (Indole 3 carbinol), a compound which helps to reduce excess estrogens and support hormone metabolism, for which the liver plays a large role.  Onions, garlic, rosemary and turmeric are also great for liver support.  

(Avoid eating a lot of raw cruciferous vegetables if you have an underactive thyroid).

SEAWEEDS - contain iodine and other minerals which are essential for hormones and tend to be lacking in many diets.  Seaweeds can easily be added to foods while cooking, or sprinkled on top or meals.

Two of the major foods to avoid or minimise are sugars and soy.  Some fermented organic soy products such as tempeh, miso and tamari are ok for most women, but too much soy in general can affect estrogen levels. Sugar increases your need for insulin, and constant intake will increase your risk of diabetes (and the many complications that come with that), increase weight and contribute to other hormonal imbalances.

Keep it simple by filling up on a variety of colourful vegetables (spray free when possible) and add enough fats and protein to keep you satisfied for a few hours.  This can differ between women and at different times in your life - so always take notice of how your body is feeling and what foods help you to feel your best.

If you have a significant hormone imbalance supplements can help to correct this, and then you can maintain hormone balance through diet and lifestyle. I would love to help you get your hormones back into balance so you can feel your best!

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances and thyroid issues.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.