Are You In The "Goldilocks Zone" For Regularity?

For some, it’s an annoyance; for others, a daily agony, but whatever people’s experience, it affects a third of the over-sixties and has been described as “an American epidemic.” I’m talking about constipation.

This condition can be much more severe than people imagine. It is responsible for millions of clinic visits yearly and more than 700,000 trips to emergency departments.

Now, a new study shows constipation can be a driver of organ damage and chronic disease.

Key Takeaways

• Constipation disrupts the gut microbiome, reducing beneficial bacteria and promoting harmful ones that can produce toxic compounds.
• Increased toxins in the blood are linked to conditions like kidney disease, heart disease, and neurodegeneration.
• A balanced diet rich in fiber, regular hydration, exercise, and stress management are crucial for maintaining regularity and overall health.

Are You Constipated?

Fewer than three bowel movements a week is defined as constipation. Other key features are dry, hard or lumpy stools that may be difficult to pass and a feeling that the bowel hasn’t completely emptied.

But constipation isn’t simply a bowel problem; its effects are bigger.

Tilts The Microbiome In The Wrong Direction

Your physical and emotional health, including your risk of many diseases, may well hinge on the composition of your microbiome - the 3½ pounds of bacteria, viruses and other microbes in your gut.

However, infrequent bowel movements can damage the microbiome's composition—its richness, diversity, and balance.

Certain microbes see their chance to muscle in and wreak havoc, firing off toxic compounds that spill into the bloodstream, posing a threat to the kidneys and brain.

Constipation has also been linked to inflammation, oxidative stress, and a higher risk of heart disease. All this is old news to gastroenterologists, but scientists at the Institute for Systems Biology in Seattle wanted to delve deeper using multi-omics, a holistic approach that looks at the problem of constipation from different angles. By doing so, they hoped to find out if constipation is an early driver of chronic disease and, if so, to identify early-stage biomarkers and potential treatments that could prevent future harm.

What they uncovered should encourage everyone to stay regular—especially now that fighting constipation is easier than ever before.

Microbiome Composition Predicts Poop Frequency

For their study, they enrolled more than 1,400 generally healthy adults aged 19 to 89, excluding those with certain health conditions or medication use. They gathered survey data on diet, exercise, lifestyle, and mental health, took blood and stool samples, and garnered genetic information.

They divided participants into four groups according to the frequency of their self-reported bowel movements:

1. Constipation: 1 – 2 times a week or less
2. Low-normal: 3 - 6 times a week
3. High-normal: 1 - 3 times per day
4. Diarrhea: 4 watery stools or more per day

Their findings showed how often regularity can have a huge influence on physiology and health. For instance, the composition of the gut microbiome was a telltale sign of bowel movement frequency with younger people, women, and those with a lower body mass index (BMI), tending to have less frequent bowel movements.

Constipation Means More Toxins In The Blood

These findings were in line with previous research showing women are at higher risk of constipation and kidney dysfunction. At the same time, lower BMIs produce less motilin, a hormone involved in gut motility, leaving people more likely to suffer constipation.

Those with constipation were also more likely to be anxious and depressed. This also aligns with previous work showing a higher prevalence of anxiety and depression (between 22% and 33%) in patients with chronic constipation.

Several groups of bacteria that proliferated in the constipated were previously found to be enriched in patients with Parkinson’s disease, who often suffer from chronic constipation.

Overall, constipated individuals had more toxins in the blood derived from protein fermentation. These toxins have been implicated in kidney disease, vascular disease, and neurodegeneration, including Alzheimer’s and Parkinson’s.

Johannes Johnson-Martinez, the study’s lead author, explained more: “…if stool sticks around too long in the gut, microbes use up all of the available dietary fiber, which they ferment into beneficial short-chain fatty acids [postbiotics]. After that, the ecosystem switches to fermentation of proteins, which produces several toxins that can make their way into the bloodstream.”

So, What Is The Optimum “Goldilocks Zone” For Regularity?

The optimum poop frequency, or “Goldilocks zone” as they describe it, is once or twice a day. This allows health-promoting fiber-fermenting gut bacteria to thrive.

Senior author Sean Gibbons summed up, saying: “Here, in a generally healthy population, we show that constipation, in particular, is associated with blood levels of microbially derived toxins known to cause organ damage, prior to any disease diagnosis. [It] may be an important risk factor in the development of chronic diseases.”

This study clearly demonstrates that constipation should be taken seriously. Fortunately, there are strategies for improving bowel frequency.

Help For Constipation

In the study population those in the “Goldilocks zone” were more likely to adopt the following strategies.

• Get your five a day. Eat a fiber-rich diet containing a variety of whole fruits and vegetables.
• Stay well hydrated. The over-60s drink two fewer cups each day than younger people, mostly because they drink less water. Aim for at least three pints a day.
• Exercise regularly. Get the body moving to help propel stools through the colon.
• Stay calm. Stress is connected to constipation in various ways. Manage stress with exercise, massage, deep breathing, meditation, yoga, tai chi, or relaxing hobbies.
• Take probiotics. Getting probiotics through a diet rich in fruits and vegetables, as well as probiotic supplements can help you stay regular.
• Use a laxative. Synthetic types can be harsh and aren’t safe to take every day, so they aren’t recommended. The best laxatives contain natural ingredients, such as fiber-rich Psyllium, as well as Fennel seed, and Senna leaf, that gently soften stools and induce bowel motility for regular bowel movements.

That’s why Green Valley Naturals formulated Colon Ultra Cleanse with Psyllium and Senna to help you fully rid your bowel of toxic build-up. In clinical studies, the high-quality, soluble Psyllium fiber found in Colon Ultra Cleanse helped reduce patients' abdominal mass from 42% to 17%... and their anorectal constipation decreased from 62% to 19%. With additional ingredients like... Senna leaf extract is used to tone your colon and promote the gentle muscle contractions that help push stool along.

Summary

Constipation, a common condition affecting a third of people over 60, is not just an inconvenience; it can be a significant health risk. New research shows that infrequent bowel movements can harm the microbiome, increasing the presence of harmful toxins in the blood and heightening the risk of chronic diseases like kidney dysfunction and neurodegenerative disorders. Maintaining regularity by staying hydrated, eating fiber-rich foods, and managing stress is essential to achieving the “Goldilocks zone” of bowel movement frequency and protecting overall health.

Frequently Asked Questions

What is the "Goldilocks zone" for regularity?

The "Goldilocks zone" refers to the ideal frequency of bowel movements—typically one to two times a day—that supports a healthy gut microbiome and reduces toxin buildup in the body.

How does constipation affect the microbiome?

Constipation alters the composition of gut bacteria, promoting harmful microbes that produce toxins. These toxins can then enter the bloodstream, increasing the risk of chronic disease.

Yes, chronic constipation has been linked to kidney dysfunction, cardiovascular issues, and even neurodegenerative diseases due to the increased presence of toxins in the blood.

What dietary changes can help prevent constipation?

Consuming a diet high in fiber from fruits and vegetables, staying well-hydrated, and incorporating foods rich in omega-3 fatty acids can help promote regular bowel movements.

Is exercise effective for relieving constipation?

Yes, regular aerobic exercise helps stimulate digestion and can prevent constipation by promoting regular bowel movements.