Lavender Lemon Bars
A couple days ago, I got a colonic.
I don’t get them often, but I view it like a dental cleaning—regardless of how good of a job you’re doing on the daily, sometimes it’s helpful to go in and get a professional to really deep clean.
When I left the colonic, I was buzzing with euphoria. I literally had full body goosebumps, in a good way. Honestly, it felt a lot like coming up on a certain substance back in my clubbing & raving days of my early 20s.
It got me thinking…would I always feel this good if my bowels were perfect? Even though my gut health has come such. a. long. way., there’s still about 2% of inflammation left in my large intestine that definitely affects things. It’s something I’m currently doing a lot of research on & experimenting protocols on myself, but holy moly, will I feel like that when I’m done?
Perhaps.
Your Nervous System x Gut Health
Our gut health & moods are inextricably linked, so it makes perfect sense that feeling really emptied out made me feel so good. It can be explained largely via the nervous system:
Gut-Brain Axis:
Bidirectional Communication: The gut and the brain communicate through the gut-brain axis, a complex network involving the vagus nerve, the enteric nervous system (ENS), and various signaling molecules.
Neurotransmitters: The gut produces several neurotransmitters, including serotonin. About 90% of the body's serotonin, a key neurotransmitter associated with mood regulation, is produced in the gut. A good bowel movement can enhance the release of serotonin, leading to feelings of well-being.
Reduced Discomfort and Pain:
Relief from Distension: Constipation can cause bloating, abdominal pain, and discomfort due to the accumulation of stool and gas in the intestines. A bowel movement relieves this distension and reduces physical discomfort.
Decreased Pressure: Relief from the pressure built up in the intestines can lead to a physical sense of lightness and comfort, contributing to a happier state.
Improved Autonomic Function:
Vagal Tone: The vagus nerve, which is a major component of the parasympathetic nervous system, plays a role in regulating gut motility. A good bowel movement can stimulate the vagus nerve, promoting relaxation and a parasympathetic (rest-and-digest) state, which is associated with feelings of calm and well-being.
Stress Reduction:
Chronic Stress: Constipation can be a source of chronic stress and anxiety due to the discomfort and inconvenience it causes. Relief from constipation can significantly reduce this stress, leading to an improved mood.
Psychological Relief: The act of successfully completing a bowel movement can provide a sense of accomplishment and relief, which contributes to a positive emotional state.
Mind-Body Connection:
Embodied Cognition: Our psychological state is closely linked to our physical sensations. Feeling physically better after a bowel movement can translate into improved mental and emotional well-being.
Feedback Loop: Positive physical sensations feed back into the brain, reinforcing a sense of well-being and happiness.
Endorphins Release:
Pain Relief: The physical act of having a bowel movement can sometimes trigger the release of endorphins, the body’s natural painkillers. Endorphins also induce feelings of pleasure and happiness.
Natural High: This release of endorphins can create a natural “high,” similar to what is experienced after exercise, contributing to a feeling of happiness.
Serotonin and Dopamine:
Mood Regulation: As mentioned, serotonin levels are influenced by gut health. Increased serotonin production during and after a bowel movement can enhance mood.
Reward System: Dopamine, another key neurotransmitter involved in the brain’s reward system, can be released after achieving the "goal" of a bowel movement, providing a sense of satisfaction and pleasure.
Microbiota and Mood:
Gut Microbiota: A healthy gut microbiota is essential for overall gut health and has been linked to improved mood and mental health. Regular bowel movements help maintain a healthy balance of gut bacteria, which in turn supports mental well-being.
Prevention of Dysbiosis: Regular bowel movements help prevent dysbiosis (imbalance in gut microbiota), which has been associated with mood disorders such as anxiety and depression.
The reverse is also true…a dysregulated nervous system & lack of adequate sleep can have a significant effect on our gut health & regularity. Here’s why:
How Stress Causes Constipation:
Activation of the HPA Axis:
Mechanism: Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of corticotropin-releasing hormone (CRH), adrenocorticotropic hormone (ACTH), and cortisol.
Impact on Gut: Elevated cortisol levels can disrupt normal digestive processes by slowing down gut motility, which can result in constipation.
Sympathetic Nervous System Activation:
Mechanism: Acute stress triggers the "fight or flight" response, activating the sympathetic nervous system (SNS).
Impact on Gut: This diverts blood flow away from the gastrointestinal (GI) tract and inhibits peristalsis (the rhythmic contractions that move food through the intestines), leading to slower bowel movements.
Altered Gut Microbiota:
Mechanism: Chronic stress can lead to changes in the composition of gut microbiota (dysbiosis), reducing the populations of beneficial bacteria.
Impact on Gut: Dysbiosis can impair gut function and slow down bowel movements, contributing to constipation.
Inflammation and Gut Barrier Function:
Mechanism: Stress increases the production of pro-inflammatory cytokines and can compromise the integrity of the gut barrier.
Impact on Gut: This inflammation can disrupt normal gut motility and absorption, further leading to constipation.
How Lack of Sleep Causes Constipation:
Circadian Rhythm Disruption:
Mechanism: The body’s internal clock, or circadian rhythm, regulates various physiological processes, including digestion.
Impact on Gut: Lack of sleep disrupts these rhythms, which can impair the timing and efficiency of digestive processes, leading to constipation.
Hormonal Imbalances:
Mechanism: Sleep deprivation affects the balance of hormones that regulate appetite, stress, and digestion, including ghrelin, leptin, and cortisol.
Impact on Gut: Elevated cortisol levels and reduced levels of digestive hormones can slow down gut motility.
Reduced Melatonin Production:
Mechanism: Melatonin, the hormone that regulates sleep, also influences gut motility.
Impact on Gut: Lack of sleep reduces melatonin levels, which can impair peristalsis and lead to constipation.
Autonomic Nervous System Imbalance:
Mechanism: Adequate sleep is essential for the proper functioning of the autonomic nervous system, particularly the parasympathetic nervous system (PNS), which promotes "rest and digest" activities.
Impact on Gut: Sleep deprivation shifts the balance towards the sympathetic nervous system (SNS), reducing parasympathetic activity and slowing down digestive processes.
Combined Effect of Stress and Lack of Sleep on Constipation:
Compounding Factors:
Mechanism: Stress and lack of sleep often co-occur and can have a synergistic effect on the body, exacerbating the negative impacts on gut health.
Impact on Gut: The combined effect of increased cortisol levels, disrupted circadian rhythms, altered gut microbiota, and reduced melatonin can significantly impair gut motility, leading to severe constipation.
Psychological Impact:
Mechanism: Stress and sleep deprivation can lead to anxiety and depression, which are associated with functional gastrointestinal disorders like irritable bowel syndrome (IBS).
Impact on Gut: These psychological factors can further slow down gut motility and contribute to constipation.
The Holistic Approach
Knowing that the nervous system & gut health have this bidirectional, chick and egg type of relationship; I find that the most effective way is to tackle the issue from all sides. Some things that have helped me include:
hydrating the right way
eating lots of fiber, paired with healthy fats, and eating foods that have a natural laxative effect
breathwork
meditation
neural rewiring
movement
herbs
You can read more about these in detail here.
Nutritionally, I like to develop recipes that are good for the gut microbiome & gut lining integrity; that help promote bowel movements; and that help regulate the nervous system.
This Dish
Enter these Lavender Lemonade Bars. Inspired by one of my favorite books, Fourth Wing, these bars have the tanginess of lemon with a hint of lavender flavor, making them fit for a badass rider who has no time to be frazzled and stressed.
They’re light, airy, refreshing and super delicious. They have a kind of marshmallow-meets-mousse texture; are not too sweet; but really satisfying. I garnished mine with cornflowers and lilacs, but you don’t have to do that.
The Benefits
Cashews and Oats are rich in Magnesium:
Benefit for the Nervous System and Sleep: Magnesium is crucial for nervous system function and acts as a natural relaxant. It helps regulate neurotransmitters that are responsible for sending messages throughout the brain and nervous system. Magnesium also promotes better sleep by regulating melatonin, the hormone that controls sleep-wake cycles.
Benefit for Gut Health and Bloating: Magnesium can help relax the muscles in the gastrointestinal tract, which improves gut motility and helps prevent bloating and constipation.
Oats, Medjool Dates, and Irish Sea Moss are rich in dietary fiber:
Benefit for Gut Health and Bowel Regularity: Dietary fiber is essential for maintaining healthy digestion and regular bowel movements. Soluble fiber found in oats and dates can absorb water, forming a gel-like substance that helps soften stool and promote regularity. Irish sea moss also contains mucilage, a type of soluble fiber that aids in bowel movements.
Benefit for Bloating: Fiber helps prevent bloating by promoting the regular passage of food through the digestive tract and reducing the buildup of gas.
Medjool Dates and Irish Sea Moss are rich in prebiotic fiber:
Benefit for Gut Health: Prebiotics are types of fiber that feed the beneficial bacteria in the gut. Medjool dates and Irish sea moss contain prebiotics that support the growth of probiotics, improving overall gut health and contributing to better digestion and bowel regularity.
Lemons, Lemon Zest, and Lavender Extract are rich in antioxidants & have anti-inflammatory compounds:
Benefit for the Nervous System and Sleep: Antioxidants like vitamin C in lemons and lemon zest, along with the calming properties of lavender extract, help protect the nervous system from oxidative stress and reduce anxiety. Lavender is particularly known for its ability to promote relaxation and improve sleep quality.
Benefit for Gut Health and Bloating: Antioxidants and anti-inflammatory compounds help reduce inflammation in the gut, which can alleviate symptoms of bloating and improve overall digestive health.
Oats and Cashews are rich in B-vitamins:
Benefit for the Nervous System: B vitamins, particularly B6 found in oats and cashews, play a crucial role in brain health. They help produce neurotransmitters such as serotonin and dopamine, which regulate mood and stress levels.
Benefit for Energy Metabolism: B vitamins are essential for energy production, which can help reduce fatigue and improve overall physical and mental well-being.
Lemons and Irish Sea Moss are rich in electrolytes & really hydrating:
Benefit for the Nervous System and Bowel Regularity: Electrolytes such as potassium found in lemons and the minerals in Irish sea moss help maintain fluid balance in the body, supporting nerve function and muscle contractions, including those in the digestive tract, promoting regular bowel movements.
Benefit for Hydration: Proper hydration is crucial for preventing constipation and maintaining overall gut health. Consuming hydrating foods with high mineral content helps draw water into the intestines, stimulating BMs.
Irish Sea Moss is rich in omega-3 fatty acids:
Benefit for Inflammation and Nervous System: Omega-3 fatty acids have anti-inflammatory properties and are beneficial for brain health. They help reduce inflammation throughout the body, including the gut, which can alleviate bloating and support overall digestive health.
The Recipe
Date Caramel Ingredients:
1 cup pitted medjool dates
1 cup water
a pinch of Celtic sea salt
1 tbsp vanilla extract
Crust Ingredients:
2 cups oat flour
1 cup date caramel
zest of 1 organic lemon
Filling Ingredients:
1 whole, peeled, lemon
1 tsp lavender extract
1 cup pitted medjool dates
1 cup raw cashews
1 cup dried golden sea moss
1 cup water
Instructions:
Soak the sea moss for 4-8 hours in room temp water, or according to the instructions on the packaging
Soak the cashews overnight, or for 10 min in hot water
Blend all of the date caramel ingredients together
Combine 1 cup of the date caramel together with the oat flour & lemon zest, and press into the bottom of a pan. I used a 9x9 silicone baking mold
YOU WILL HAVE EXTRA DATE CARAMEL LEFT! This is by design. The recipe, as written, is very light and not that sweet. If you want it to be sweeter, drizzle date caramel on top
Put the crust in the freezer while you make the filling
Cut the peel off of the zested lemon
Drain & rinse your cashews & sea moss
Blend all of the filling ingredients together until SUPER smooth. This may take a while because sea moss can be stubborn while blending
Once it’s super smooth, spread the filling on top of the crust. Note that it tastes kinda gross straight out of the blender because the sea moss flavor is overpowering, but as it cools, the sea moss flavor mellows
Allow the bars to cool for 10-30 minutes until they fully set, then cut into squares
Links from This Recipe
If you haven’t read Fourth Wing, I emphatically recommend it
I get my raw cashews from Thrive Markets
I like Joolies dates
For More on Sleep, The Nervous System, and More…
This week on the pod, I talk about sleep, cortisol, inflammation; and other topics that affect your nervous system & gut health. I highly recommend listening to supplement the nutritional approach. You can listen to episode 182, “5 Easy Tools to Make You Hotter, Happier, & More Popular,” anywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole episode on Spotify (available here).
