Hydrating the *Right* Way
For about 15 years of my life, the most common words out of my mouth were “I don’t understand why I can’t poop. I eat lots of fiber and drink lots of water.”
How frustrating, right?
Knowing everything I know now, the answer was so obvious: I wasn’t hydrated enough.
Now, I know I just said I drank lots of water, which I did, but drinking plain water does very little to actually hydrate your colon. When you drink plain water, it tends to just go through you.
But when you drink mineral-rich fluids, they actually penetrate the cells, and they actually go into your intestines & hydrate your digestive system, promoting bowel movements.
WHY YOUR COLON NEEDS TO BE HYDRATED
A hydrated colon plays a crucial role in maintaining regular bowel movements and preventing constipation. Here's how hydration contributes to colon health and helps fight constipation:
Softens Stool: Adequate hydration ensures that there is enough water in the colon to soften stool. Soft, moist stool is easier to pass through the digestive tract, reducing the likelihood of constipation. When the body is dehydrated, the colon absorbs more water from the stool, leading to dry and hardened feces that are difficult to expel.
Promotes Peristalsis: Peristalsis is the coordinated contraction and relaxation of muscles in the digestive tract that propels food and waste material through the intestines. Proper hydration supports optimal muscle function, including the smooth muscle contractions that facilitate peristalsis. Adequate fluid intake helps maintain the rhythmic movements necessary for efficient bowel movements.
Maintains Mucus Production: The colon produces a mucus layer that lubricates the intestinal walls and protects them from damage. This mucus layer also helps stool move smoothly through the colon. Sufficient hydration supports the production of mucus, ensuring that the colon remains adequately lubricated. Inadequate hydration can lead to reduced mucus production, increasing the risk of constipation and bowel irritation.
Balances Electrolytes: Electrolytes, such as sodium, potassium, and magnesium, play a crucial role in regulating fluid balance and muscle function throughout the body, including the digestive system. Proper hydration helps maintain electrolyte balance, which is essential for optimal bowel function. Electrolyte imbalances caused by dehydration can disrupt normal bowel movements and contribute to constipation.
Supports Microbial Balance: The gut microbiota, the community of microorganisms living in the digestive tract, play a vital role in digestive health and regularity. Adequate hydration supports a healthy gut environment by promoting the growth and activity of beneficial bacteria. These bacteria help ferment fiber, produce short-chain fatty acids, and maintain gut barrier integrity, all of which contribute to healthy bowel movements and reduced constipation risk.
In summary, staying hydrated is essential for maintaining a healthy colon and preventing constipation. Drinking enough water throughout the day supports soft stool formation, optimal muscle function, mucus production, electrolyte balance, and a balanced gut microbiome, all of which contribute to regular and comfortable bowel movements
Here are a few of my favorite beverages that I consume every day to keep my colon hydrated & my bowels regular:
LEMON WATER
When someone first told me to drink lemon water to fight constipation, I rolled my eyes and told her to go fuck herself (in my head…not out loud lol).
But in all seriousness…lemon water? Are you fucking kidding me?! I suck on lemons all day. I put a lemon wedge in my water ALL THE FUCKING TIME. Yet I’m still here, looking 6 months pregnant because I’m carrying a literal poo-baby around.
But here’s the thing…I was wrong, and the lemon water definitely works.
There isn’t a ton of research on lemon water & why it works, but here is my theory: lemons have a lot of live natural enzymes, and a combination of Vitamin C & potassium; which I believe help draw the water into your colon rather than peeing it out immediately. That hydration promotes peristalsis, which in turn prompts a bowel movement.
Which brings me to why lemon water didn’t work for me before:
I wasn’t using enough lemon. I would put a lemon wedge or two in my water, which isn’t nearly enough.
I would use warm water. The heat would kill the live enzymes in the lemon, rendering it pointless.
Here’s how you do proper lemon water instead:
Take a lemon, cut it in half
Squeeze 1/2 of the lemon in 8 oz of ROOM TEMPERATURE WATER
Drink
Repeat with the other half of the lemon in another 8 oz of room temperature water
Drink
Wait at least 30 minutes before consuming solid food (or smoothies). If you want more, you can make more (or just graduate to the other beverages)
NETTLE INFUSIONS
Nettle infusions are beverages made by steeping dried nettle leaves in hot water for an extended period, typically several hours or overnight. Nettle, scientifically known as Urtica dioica, is a nutrient-rich herbaceous plant that has been used for centuries in traditional medicine and culinary practices.
Benefits of Nettle Infusions:
Nutrient-Rich: Nettle leaves are packed with essential nutrients, including vitamins (such as vitamin A, C, and K), minerals (such as iron, calcium, and magnesium), and phytonutrients (such as flavonoids and carotenoids). These nutrients contribute to overall health and well-being, supporting various bodily functions.
Anti-inflammatory: Nettle contains compounds with anti-inflammatory properties, which may help reduce inflammation in the body. This can be beneficial for conditions such as arthritis, allergies, and inflammatory skin conditions.
Supports Detoxification: Nettle is believed to have diuretic properties, meaning it may promote urine production and help flush out toxins from the body. This can support the body's natural detoxification processes and promote kidney health.
Promotes Healthy Skin and Hair: The abundance of vitamins and minerals in nettle infusions can contribute to healthy skin and hair. Nettle is often used topically or consumed internally to support skin health, reduce dandruff, and promote hair growth.
Supports Digestive Health: Nettle infusions may help support digestive health due to their mild laxative and anti-inflammatory properties. They can help soothe the digestive tract, relieve constipation, and support overall gut health.
How to Make Nettle Infusions:
Ingredients: You will need dried nettle leaves and hot water.
Method:
Place 1 ounce (about 28 grams) of dried nettle leaves in a quart-sized glass jar.
Fill the jar with boiling water, leaving some space at the top.
Stir the leaves to ensure they are fully submerged in the water.
Cover the jar with a lid and let it steep for 8 hours/overnight.
Strain the infusion using a fine mesh strainer or cheesecloth into another container.
Discard the spent nettle leaves or compost them.
Consume the dark green beverage
Personally, I like to use a GALLON sized glass jar, I just eyeball the nettle…I’ll fill it about 1/8-1/4 of the way with the nettle, then cover in boiling water and let it sit overnight. I would strain in the morning, then start drinking it. I would front-load my water intake, so I was about 80% done by noon-ish.
Note: It's essential to use dried nettle leaves for making infusions, as fresh nettle leaves can cause skin irritation due to their stinging hairs. Additionally, pregnant women should consult their healthcare provider before consuming nettle infusions due to their potential effects on pregnancy.
DETOX WATER
The detox water is like the mac daddy of de-bloating beverages! It’s basically a super jazzed up lemon water, with a few key additions that work wonders.
First, we have fresh ginger in there. Ginger is beneficial for relieving constipation due to several reasons:
Stimulates Digestive System: Ginger contains bioactive compounds like gingerol and shogaol, which have been shown to stimulate the digestive system. These compounds promote the secretion of digestive juices and enzymes, which aid in the breakdown of food and facilitate bowel movements. By enhancing digestive function, ginger can help alleviate constipation.
Promotes Gut Motility: Ginger has been found to have prokinetic effects, meaning it helps increase the contractions of the intestinal muscles, a process known as peristalsis. This increased gut motility promotes the movement of food and waste through the digestive tract, reducing the likelihood of constipation. By enhancing gut motility, ginger can help alleviate symptoms of constipation and improve bowel regularity.
Anti-inflammatory Properties: Chronic inflammation in the digestive tract can contribute to digestive issues, including constipation. Ginger possesses potent anti-inflammatory properties that can help reduce inflammation in the gastrointestinal tract, thereby promoting optimal digestive function. By addressing underlying inflammation, ginger may help alleviate constipation and improve overall gut health.
Relieves Gastrointestinal Discomfort: Ginger is known for its ability to alleviate gastrointestinal discomfort, including bloating, gas, and indigestion, which are common symptoms associated with constipation. By reducing discomfort and promoting overall digestive comfort, ginger can indirectly help alleviate constipation and improve digestive function
The detox water also has aloe vera, which is also elite for constipation. Here’s why:
Laxative Effects: Aloe vera contains compounds called anthraquinones, such as aloin, which have natural laxative properties. These compounds work by increasing the contraction of the intestinal muscles, a process known as peristalsis, which helps move stool through the digestive tract more efficiently. By stimulating bowel movements, aloe vera can alleviate constipation and promote regularity.
Hydration: Aloe vera gel is rich in water and contains mucilage, a gel-like substance that helps retain moisture. Adequate hydration is essential for maintaining soft stools and preventing constipation. By increasing hydration in the colon, aloe vera can help soften stool and make it easier to pass, thus relieving constipation.
Anti-inflammatory Effects: Chronic inflammation in the gastrointestinal tract can contribute to digestive issues, including constipation. Aloe vera contains compounds with anti-inflammatory properties, such as polysaccharides and glycoproteins, which can help reduce inflammation and irritation in the digestive tract. By addressing underlying inflammation, aloe vera may help improve digestive function and alleviate constipation.
Soothing and Healing: Aloe vera has soothing and healing properties that can help alleviate discomfort and irritation in the digestive tract. It can help soothe the lining of the intestines and reduce irritation that may contribute to constipation. By promoting a healthier gastrointestinal environment, aloe vera may support optimal bowel function and alleviate constipation.
Supports Gut Health: Aloe vera contains prebiotic fibers that can support the growth of beneficial gut bacteria. A healthy balance of gut bacteria is essential for proper digestion and bowel function. By promoting a healthy gut microbiome, aloe vera may indirectly support regular bowel movements and alleviate constipation.
The other ingredient is trace mineral drops. Trace mineral drops contain a variety of essential minerals, including magnesium, potassium, calcium, zinc, and others, which play important roles in various bodily functions, including digestion and bowel function. Here's how trace mineral drops may help alleviate constipation:
Magnesium: Magnesium is a natural muscle relaxant and osmotic agent, meaning it attracts water into the intestines. This helps soften stool and promote bowel movements. Many people are deficient in magnesium, which can contribute to constipation. Taking trace mineral drops containing magnesium can help replenish magnesium levels and support regular bowel movements.
Potassium: Potassium is involved in maintaining proper muscle function, including the muscles of the digestive tract. Adequate potassium levels are important for smooth muscle contractions that move food and waste through the digestive system. Trace mineral drops that contain potassium may help support healthy digestive muscle function and alleviate constipation.
Electrolyte Balance: Trace mineral drops contain a balance of electrolytes, including sodium, potassium, calcium, and magnesium, which are essential for maintaining proper fluid balance in the body. Electrolytes help regulate water movement in the intestines, which is important for softening stool and promoting regular bowel movements. Imbalances in electrolytes can contribute to constipation, so ensuring adequate intake through trace mineral drops can help support healthy bowel function.
Nutrient Absorption: Trace minerals play a role in nutrient absorption and utilization throughout the body, including in the digestive system. Adequate levels of trace minerals are necessary for optimal nutrient absorption, which can support overall digestive health and function. By promoting efficient nutrient absorption, trace mineral drops may help support healthy bowel movements and alleviate constipation.
Alkalizing Effects: Some trace mineral drops contain alkalizing minerals, such as calcium and magnesium, which can help balance pH levels in the digestive tract. An acidic environment in the digestive tract can contribute to inflammation and digestive issues, including constipation. Alkalizing minerals may help promote a more balanced pH environment, which can support healthy digestion and bowel function.
Now here’s how to make it:
It starts with making ginger water. For that, start with some washed, whole, fresh, organic ginger root. Use organic because it lives in the soil & can be exposed to more pesticides. Because we are using organic & we’re straining, we will not bother with peeling the ginger, but do give it a thorough scrub to get the dirt off. Just blend the ginger with some water, and strain it. You don’ have to be too precious with it…I typically use a hand-sized piece of fresh ginger, put it in the blender, cover with enough water that it’s fully submerged, then blend. Once it’s fully blended, pass it through a fine-mesh sieve to pull the fibers out. Keep your ginger water in the fridge, it should last a few days
Every morning, combine roughly 1 cup ginger water, 1 cup aloe juice, 1 cup filtered water, the juice of 2-3 lemons, and about 10-30 trace mineral drops, and drink the whole thing immediately. Repeat as needed!
GUT HEALTH X MOOD
Gut Microbiota and SCFAs: The gut microbiota ferment dietary fibers and resistant starches, producing SCFAs such as acetate, propionate, and butyrate. These SCFAs serve as energy sources for colonocytes and play critical roles in gut homeostasis, immune modulation, and neurotransmitter synthesis. Butyrate, in particular, has been extensively studied for its anti-inflammatory properties and its ability to maintain intestinal barrier integrity.
SCFAs and Neurotransmitter Synthesis: SCFAs can influence neurotransmitter production in the brain through various mechanisms. For example, butyrate has been shown to increase the expression of brain-derived neurotrophic factor (BDNF), a protein involved in neuronal growth, survival, and synaptic plasticity. BDNF levels are often dysregulated in mood disorders such as depression and anxiety.
Neurotransmitters and Mood Regulation: Serotonin, often referred to as the "happy hormone," is primarily synthesized in the gut by enterochromaffin cells. Approximately 90% of serotonin is produced in the gastrointestinal tract, where it plays a crucial role in regulating mood, appetite, and sleep. Dysregulation of serotonin signaling has been implicated in various mood disorders, highlighting the importance of gut health in maintaining optimal serotonin levels.
Gut-Brain Axis and Vagus Nerve: The bidirectional communication between the gut and the brain occurs via the gut-brain axis, which includes neural, hormonal, and immunological pathways. The vagus nerve, a major component of the autonomic nervous system, plays a central role in this communication. Activation of the vagus nerve by SCFAs and other gut-derived signals can modulate neurotransmitter release, neuroinflammation, and stress responses.
Inflammation and Mood Disorders: Chronic low-grade inflammation in the gut, often associated with dysbiosis and increased intestinal permeability, can contribute to mood disorders by disrupting neuroimmune signaling and neuroplasticity. Inflammatory cytokines released in response to gut inflammation can directly affect brain function and neurotransmitter metabolism, leading to symptoms of depression, anxiety, and cognitive impairment.
SCFAs and Immune Modulation: SCFAs exert immunomodulatory effects by regulating the activity of immune cells in the gut-associated lymphoid tissue (GALT) and systemic circulation. Butyrate, for instance, has been shown to suppress the production of pro-inflammatory cytokines while promoting the differentiation of regulatory T cells (Tregs), which play a crucial role in maintaining immune tolerance and preventing autoimmunity.
Clinical Evidence and Interventional Studies: Clinical studies have provided compelling evidence supporting the role of gut health in mood regulation. For example, a randomized controlled trial published in Gastroenterology in 2017 demonstrated that treatment with a probiotic containing Bifidobacterium and Lactobacillus strains improved depressive symptoms and quality of life in patients with irritable bowel syndrome (IBS). Similarly, dietary interventions aimed at increasing fiber intake and promoting SCFA production have shown promising results in alleviating symptoms of depression and anxiety.
LINKS FROM THIS POST
Here are links to everything I use:
my gallon-sized glass jar for nettle infusions is no longer available, but this one is similar (and low key cuter than mine…I might need to buy it?)
I like to source my herbs from Mountain Rose Herbs
aloe juice (this is the ONLY brand I’ve seen that has no additives)
MORE ON MOOD & CONSTIPATION
If you are struggling with constipation, I’m SO sorry. I dealt with lifelong chronic constipation. You can read more about my story here.
To hear more about how to increase your happiness levels, listen to episode 180, “7 Scientifically Proven Ways to Increase Your Happiness Levels,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can watch the whole video on Spotify (available here).
I also deep dive into constipation in the Blush Academy Nervous System Regulation course, and have heaps of constipation-fighting recipes available in the Blush Academy. Learn more about the Academy here.
