March is Colorectal Cancer month, and is a time for us to remember to assess our digestive health.  Colorectal cancer is of course linked to the foods that pass through our digestive organs.  A high fat, low fiber diet, increased alcohol consumption, and a low intake of various vitamins and minerals are risk factors for developing colorectal cancer.  Risk increases with an increased intake of red meats and processed foods and decreases with eating more fruits and vegetables.  Additional risk factors include being over-weight, a sedentary lifestyle, and poor bowel transit time or constipation.  Constipation increases the amount of time that food is retained in the intestine, leading to fermentation and the production of toxic by-products.  While sometimes embarrassing or uncomfortable to discuss, bowel health is of primary importance.  Colorectal cancer is one of the leading causes of cancer in North America and is also one of the most preventable and treatable if detected early.  Additional conditions such as a history of hormonal cancers, Crohn’s disease, Ulcerative colitis, and Celiac Disease can increase the risk of colorectal cancer development. Be sure to seek early treatment and discuss prevention with your licensed Naturopathic Doctor or M.D. 

Improving your over-all digestive health is one of the best steps that you can take towards optimal health and reducing the risk of illness in the future.

Avoid Constipation!

Constipation is defined as having a bowel movement fewer than three times per week and it is the most common gastrointestinal complaint in Canada.  Constipation can be spastic or atonic depending on the underlying cause.   It is important to remember that constipation is a not a disease in itself,  and that relief of constipation is achieved through understanding its causes, active prevention, and education around treatment

Common Causes of Constipation:

Although most people will experience constipation at some point in their lives, the most common causes of chronic constipation are lack of dietary fiber and lack of physical activity. 

Fiber: Fiber is found in fruits, vegetables, and grains and it exists in two forms—soluble, and insoluble.  Fiber adds bulk to the stool and helps to prevent the formation of dry stools which may be difficult to pass.  Ideally it is important to ingest 25-30 grams of fiber daily in order to keep the bowels moving optimally. 

Hydration:  Liquids add fluid to the colon and bulk to stools, making bowel movements softer and easier to pass.  However, caffeinated beverages (coffee, soda pop) and will worsen constipation by increasing the amount of water eliminated by the body.  If you are consuming these beverages, it is important to drink adequate amounts of water to prevent dehydration and constipation.

Medications: Some common medications have side effects, including constipation.  Medications that can aggravate or cause constipation include pain medications such as narcotics, antacids, calcium channel blockers and diuretics used to control high blood pressure,  antispasmodics, antidepressants, anticonvulsants, and  iron supplements.

Lifestyle Changes: It is quite common to experience constipation while traveling due to disruptions in routine and diet.  Constipation also accompanies aging due to a reduction in activity, appetite, and metabolism, as well as a decrease in intestinal tone and muscular activity.  Pregnant women commonly complain of constipation due to hormonal changes and compression of the intestines by the enlarging uterus.  .

Naturopathic Treatments For Constipation

In most cases of constipation, dietary and lifestyle changes will help relieve symptoms and help prevent them from recurring, although treatment depends on the cause, severity, and duration of the constipation,

Identify the Cause: The basic premise of naturopathic medicine is to threat the root cause of the problem.  In this case, it involves ruling out various medical conditions and illnesses that could manifest in constipation-like symptoms.  Various medical conditions such can slow the movement of stool through the colon, rectum or anus.  Conditions that may cause constipation include diabetes, hypercalcemia, hypothyroid, lupus, multiple sclerosis, and Parkinson’s disease.

                        Identifying when the constipation first started is crucial to understanding and managing it.  Often times, periods of prolonged or intense stress can lead to sluggishness in the bowels, and lifestyle changes can also aggravate constipation in individuals who have a tendency for this condition.  Take a closer look at your constipation and try to identify factors that make it better or worse.

Address Other Symptoms:  Naturopathic medicine is a holistic approach to health care and aims to address all of a patient’s complaints.  Symptoms such as acne, fatigue, depression, forgetfulness and poor concentration can all be related to your constipation and should resolve once the bowels begin moving properly. 

                        Food sensitivities play a role in constipation as they can cause inflammation in the gastrointestinal tract.  Sensitivities to certain foods can be caused by a lack of stomach acid or digestive enzymes which lead to the inadequate breakdown of food. It is important to pay close attention and become familiar with those foods which alleviate your symptoms and those that make them worse.  The best way to do this is to ask your Naturopathic Doctor to perform a Food Sensitivity test (IgG) and to keep a weekly diet journal in which you can chart your dietary habits, bowel movements, mood, and energy and begin to notice correlations between what you eat and how you feel.  Improper gut flora (dysbiosis) can also contribute to constipation as they reduce the amounts of healthy bacteria in our colon, which are required for proper digestion and stool formation              

Diet & Nutrition:        A diet with 20 to 35 grams each day helps the body form soft, bulky stool. High-fiber foods include beans, whole grains and bran cereals, fresh fruits, and vegetables such as asparagus, brussels sprouts, cabbage, and carrots. Eliminate sugar, processed foods and foods with little or no fiber (ice cream, cheese, meat) and avoid foods that can be irritating to the gastrointestinal tract. 

                        Avoid dehydration as it can lead to constipation.  Have water, herbal teas, juices, soups however, it is important not to drink large amounts of water with meals, as this can dilute the stomach acid and digestive enzymes. 

Lifestyle:         Engaging in daily exercise helps to increase blood flow to the intestines, aiding in enzyme secretion and muscular contraction.  Choose an activity that you enjoy and aim for 30 minutes of exercise five times per week.  Ideally it is best to combine cardiovascular activity with gentle stretching for the greatest benefits. 

                        Digestion begins in the mouth, with enzymes that are released in our saliva.  It is important to chew our food properly in order to begin breaking down our food.  Also be sure to eat in a relaxed state and to avoid over-eating and eating before bed whenever possible as this places an extra load on the digestive system.

                        Often times, the bowels have to be “retrained” and reserving enough time to have a bowel movement is crucial.  It is recommended to set aside fifteen minutes in the morning to try and have a bowel movement, and to continue this routine until the bowels are functioning optimally.  Ignoring the urge to have a bowel movement can lead to constipation, so it is important to respond promptly to your body’s needs. 

                        Avoid the overuse of laxatives, as they can be habit forming and aggravate constipation by causing the bowels to lose their ability to contract properly

                        Manage your stress by practicing some form of relaxation on a daily basis.  Incorporate meditation, yoga, visualization or various breathing techniques into your daily routine.  High levels of stress or poor stress management can cause the bowels to become spastic and lead to constipation. 

Additional Tips for Colorectal Health:

1.      Increase your intake of vegetables in the Brassica family. This includes broccoli, cauliflower, kale, collards, brusselsprouts, arugula, mustard greens, and horseradish. These foods are high in indole-3-carbinol, a powerful anticancer compound.

2.      Increase your folate intake by eating high amounts of leafy green vegetables such as kale, collards, romaine, mustard greens, arugula.

3.      Have your vitamin D levels checked annually. Research shows that lower levels of Vitamin D are linked to an increased risk of colorectal cancer. 

4.      Supplement with Omega 3 fatty acids found in small fish. Both the EPA and DHA in fish oil have been found to be beneficial at reducing colorectal cancer risk.

5.      Rebalance gut flora using a professional high potency probiotic.  Probiotics create healing fatty acids known as butyrate from fiber in our diets, they also reduce the invasiveness of bad bacteria and their byproducts.

6.      Increase the intake of calcium rich foods from non-dairy sources such as almonds, sesame seeds, and leafy greens. 

Lastly, be sure to have an annual check-up with your naturopathic or allopathic physician. 

Suzanna Ivanovics, B.Sc., N.D.  Naturopathic Doctor