Let’s Be Less Constipated & Moody This Week
Summer is in 53 days.
That means, in 53 days, we get to be outside, in the sunshine, wearing bikinis, glistening, laughing, having fun.
Do you get simultaneously excited & overwhelmed by the summer?
On the one hand, it’s the fucking best. It’s warm, there’s sunshine, everyone’s out and about and having fun. There is hope, optimism, and excitement in the air. Everyone wants to have fun and say fuck it to everything else.
On the other hand…the pressure. You don’t want to waste or squander even a moment of the summer. It feels like you have to be socializing, scantily-clad, out and about, and traveling in order to make the most of your summer.
But most of my summers have fallen way short of that ideal. In fact, more often than not, i’ve had summers where I was experiencing severe bouts of depression & digestive issues, which really work as a team to put a damper on your mood. I would find myself bloated, tummy distended, uncomfortable, and feeling gross about myself. On top of that, I would be too despondent to want to do much other than eat, and the overeating only exacerbated the problem.
Depression & Digestion: Teamwork Makes the Dreamwork
Your mood & digestion are so closely linked. Being constipated worsens your mood, and a low mood makes you more constipated. What a fun cycle!
The gut microbiota plays a crucial role in producing and regulating neurotransmitters, such as serotonin and dopamine, which are involved in mood regulation. When constipation disrupts the balance of gut bacteria, it can lead to alterations in neurotransmitter levels, potentially affecting mood. Additionally, constipation can result in the buildup of waste products and toxins in the colon, as stool remains in the intestines for an extended period. These toxins can be reabsorbed into the bloodstream and may contribute to feelings of fatigue, malaise, and irritability. Chronic constipation can also trigger the body's stress response, leading to the release of stress hormones like cortisol and adrenaline. Elevated cortisol levels can negatively impact mood and exacerbate feelings of anxiety and tension. Lastly, constipation can disrupt daily routines and activities, leading to feelings of frustration, inconvenience, and a sense of being out of control. This disruption can contribute to mood disturbances and a decreased sense of well-being.
On the flip side…being in a low mood or experiencing stress can indeed contribute to constipation through various physiological and behavioral mechanisms: reduced peristalsis; altered gut motility, changes in eating habits, reduced physical activity; altered hormone levels; and disrupted sleep patterns.
Reduced peristalsis: Peristalsis refers to the rhythmic contractions of the intestines that propel food and waste material through the digestive tract. Stress and low mood can disrupt these contractions, leading to slower movement of stool through the colon and contributing to constipation.
Altered gut motility: Stress and negative emotions can affect the autonomic nervous system, which controls gut motility. An imbalance in the autonomic nervous system can lead to changes in bowel movements, including decreased frequency and irregularity, which may result in constipation.
Changes in eating habits: Low mood or stress can influence eating behaviors, such as decreased appetite or changes in food choices. In some cases, individuals may consume fewer fiber-rich foods, fruits, and vegetables, which are essential for maintaining regular bowel movements. A diet low in fiber can increase the risk of constipation.
Reduced physical activity: When experiencing low mood or stress, individuals may be less motivated to engage in physical activity. Regular exercise can help promote bowel regularity by stimulating bowel movements and enhancing overall gut motility. A sedentary lifestyle can contribute to constipation.
Altered hormone levels: Stress and negative emotions can affect hormone levels in the body, including cortisol and adrenaline. Elevated cortisol levels, in particular, have been associated with changes in gastrointestinal function and may contribute to constipation by altering gut motility and increasing water absorption in the colon.
Disrupted sleep patterns: Low mood and stress can disrupt sleep quality and duration, leading to changes in circadian rhythms and hormonal regulation. Poor sleep hygiene and irregular sleep patterns have been linked to gastrointestinal disturbances, including constipation.
Overall, the bidirectional relationship between mood and gastrointestinal function highlights the importance of addressing both emotional well-being and digestive health to maintain optimal bowel function. Strategies such as stress management techniques, regular physical activity, balanced nutrition, adequate hydration, and sleep hygiene can help support both mood and bowel regularity.
How to Heal
There are a lot of things that I did not address my chronic constipation, and a lot of them overlapped with addressing my mood. Things like hydrating properly, movement, and herbs. But one big factor that’s far too often overlooked is diet & nutrition. Eating meals rich in fiber, paired with moderate amounts of healthy fats, containing vitamins, minerals, anti-oxidants & anti-inflammatory compounds is really the cocktail to address constipation & mood. Here are 3 of my recipes that I think do a great job of this:
I. CACAO CHIA PUDDING
This whipped chia pudding is like a tastier version of the laxative chocolates my mom used to feed me as a kid when my constipation would get so out of hand that she would resort the western medicine; except it’s healthier, non-habit forming, and has added benefits of improving your overall gut health, supporting your nervous system, and improving your mood. Chia seeds, medjool dates, and almonds are an excellent source of dietary fiber, with a high content of both soluble and insoluble fiber. Soluble fiber forms a gel-like substance when mixed with water, which helps soften stools and promote bowel regularity. Insoluble fiber adds bulk to the stool, aiding in the movement of food through the digestive tract and preventing constipation. By supporting optimal bowel function, this chia pudding contributes to overall gut health and promote regularity. In addition to their fiber content, Medjool dates contain natural sugars such as fructose and sorbitol, which have mild laxative effects. These sugars draw water into the intestines, softening the stool and promoting bowel movements. Consuming Medjool dates in moderation can help maintain bowel regularity and prevent constipation, contributing to overall digestive well-being. Chia seeds have the unique ability to absorb water and form a gel-like consistency when soaked in liquid. This gel-forming property helps retain moisture in the digestive tract and may aid in hydration and water retention. Adequate hydration is crucial for maintaining optimal bowel function, preventing constipation, and supporting overall digestive health. Plus, chia seeds are one of the richest plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids have anti-inflammatory properties and may help reduce inflammation in the gut, which is associated with conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). By reducing inflammation, omega-3 fatty acids support gut health and may contribute to improved mood and overall well-being.
II. SUPERFOOD CAESAR
This gluten-free, oil free, fully vegan, and super healthy Caesar salad uses the traditional romaine, but the dressing is made using cashews instead of oil, the combination of cashews + notch + miso to substitute the cheese, dulse instead of anchovies, and Ella’s flats instead of croutons. It has the same tangy, creamy flavor profile as a traditional caesar, only instead of inflammatory ingredients, this one is loaded with ingredients that support your gut health, mood, detoxification pathways, and more. Romaine, cashews, and all the seeds in the crackers contain dietary fiber, which is essential for digestive health. Fiber promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. A healthy gut microbiome is associated with improved mood and emotional well-being. Cashews are rich in vitamins and minerals, including magnesium, zinc, and vitamin E; romaine lettuce is rich in vitamins and minerals, including vitamin K, vitamin A, folate, and potassium. These nutrients play vital roles in various physiological processes, including immune function, energy production, and detoxification pathways. Dulse & hemp seeds contains omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids have anti-inflammatory properties and support brain health, which can positively impact mood and emotional well-being. Lemons contain compounds like d-limonene, which have been studied for their potential benefits in supporting liver health and detoxification processes. Garlic contains sulfur-containing compounds that support liver detoxification processes. These compounds help activate enzymes involved in detoxification and enhance the elimination of toxins from the body, thereby supporting overall detoxification pathways. Supporting liver function is essential for overall detoxification and maintaining optimal health. ashews contain compounds like glutathione, a powerful antioxidant that plays a key role in the body's detoxification pathways. Glutathione helps neutralize toxins and free radicals, supporting liver health and overall detoxification processes. Black pepper may support detoxification pathways by enhancing liver function and aiding in the elimination of toxins from the body. Romaine lettuce & dulse contain chlorophyll, a green pigment with detoxifying properties. Chlorophyll helps support liver function, enhances detoxification processes, and may aid in the elimination of toxins from the body.
III. TOASTED COCONUT BROWNIES
Vegan, gluten-free, grain free, and sugar free brownies with a toasted-coconut topping— these brownies taste incredibly gooey and decadent, but they are so healthy, packed with fiber, and really support your mood. They’re rich in fiber from the medjool dates, black beans, oats, and chickpeas. Fiber plays a crucial role in gut health, which is increasingly recognized as influential in mood regulation. The gut microbiota interacts with the brain through the gut-brain axis, influencing neurotransmitter production and mood. By promoting a healthy gut environment, fiber helps support optimal mood balance. They’re rich in protein from the black beans and chickpeas. Protein is essential for the synthesis of neurotransmitters like serotonin and dopamine, which are involved in mood regulation. Adequate protein intake supports the production and release of these "feel-good" neurotransmitters, contributing to improved mood and emotional well-being. Plus, they’re rich in mood elevating vitamins, minerals, flavonoids, and other compounds. Raw cacao is rich in flavonoids, particularly flavonols, which have been linked to improved mood and cognitive function. Flavonoids may increase blood flow to the brain, enhance synaptic function, and reduce inflammation, all of which can positively impact mood. Additionally, theobromine, another compound found in cacao, has mild stimulant effects that can promote alertness and feelings of well-being. Medjool dates contain potassium and magnesium, which play key roles in mood regulation. Potassium helps regulate nerve signals and muscle contractions, while magnesium is involved in hundreds of biochemical reactions, including those related to mood and relaxation. Oats provide additional magnesium, along with zinc, which supports neurotransmitter function and helps maintain a balanced mood. And cashews are a good source of tryptophan, an essential amino acid that serves as a precursor for serotonin synthesis. Serotonin, often referred to as the "happiness hormone," plays a central role in mood regulation, promoting feelings of well-being, relaxation, and happiness. By providing tryptophan, cashews support the body's natural production of serotonin, potentially enhancing mood.
Find the recipe video reel here. The full write-up is here.
For More on Mood & Digestion
For more on the improving your mood, improving your gut health, regulating your nervous system, emotional regulation, the effect of sugar, and unleashing your inner it girl; listen to episode 178, “3 Tools to Help Unleash Your Inner ‘It Girl’” available everywhere you listen to podcasts (including Apple here), and you can watch the whole video on Spotify (available here).
