Tips for Improving Sleep | Stop Searching Sleep Memes
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”.
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
Can’t sleep?
It starts with a “f*****ck” at the sound of the alarm clock.
You feel like you’ve barely slept a wink. You all but throw your alarm across the room, and you lay back in bed and utter the infamous words, “Just a few more minutes”.
A few minutes turns into an hour, and before you know it, you’re late!
You jump out of bed, panicked, adrenaline surging through your veins to get out the door.
You grab a coffee and a granola bar on your commute, and you get to work just in time for your first meeting, still shaky from the rush (and maybe also the traffic you just fought through).
Friend…
I see you…
And I want to tell you…
This is not healthy…
But I can help…
Let’s talk about how to fix it.
The most amusing and unsettling thing about writing this post was that I learned that far more people are searching for the words, can’t sleep meme than they are searching for any kind of support to improve their sleep.
This is upsetting.
Culturally, we’ve accepted poor sleep, feeling run down, burnt out, and exhausted, as a normal part of being. We’ve accepted it as the nature of being a mother, a career person, a night owl, or just the way we’re wired.
It’s time to stop accepting it and start asking questions:
WHY is your body not sleeping during the night hours? HOW is it impacting other parts of your health? And WHAT do we do about it?
I’ve got you.
why sleep is important
The obvious answer is it makes you feel rested! It’s harder to do things tired.
You don’t think straight, you make more mistakes, and it’s harder to pay attention to what you need because you’re just trying to survive the day. You don’t have the energy to play with your kids or go on fun adventures with friends.
When you can’t sleep, you turn into the can’t sleep meme!
To define things up front, when I refer to sleep cycles and the like in this post, I’m referring to circadian rhythm, a natural 24-hour cycle in humans impacted by diet, light, stress, and sleep.
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”(2).
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
WHAT HAPPENS WHILE YOU SLEEP:
DETOXIFICATION - Your body uses many forms of detoxification throughout the day, including sweat, urine, and feces, but your body uses two main detox pathways while you sleep.
glymphatic system (1) - The brain does not contain lymphatic (no ‘g’) vessels like the rest of your body does. Instead, it contains a similar system formed from astroglial cells that work to deliver nutrients to the brain and central nervous system, as well as carry metabolic waste away from the brain and central nervous system.
Like most other cells and tissues in the body, the brain and central nervous system require nutrients like amino acids, carbohydrates, and fatty acids, in order to perform. Additionally, all that hard work that the brain and central nervous system are doing all day, produces metabolites, waste that needs to be eliminated. Waste that remains in the brain and is not quickly eliminated, becomes toxic. Sleeping drastically enhances the glymphatic system, enabling the body to begin eliminating toxins from the brain.
liver detoxification - your liver is working hard all day. It’s responsible for many different tasks (READ MORE ABOUT THE LIVER HERE), but arguably a significant responsibility of the liver is to prepare toxins for elimination, using pathways such as glucuronidation, sulfation, and methylation. And much of that happens, again when you are resting, for most at around 1-3:00 am.
TISSUE REPAIR - Tissue that is damaged or stressed will repair itself during times of rest. This includes tissues that have been intentionally stressed or challenged during workouts.
MEMORY - It is thought that sleep is when memory is consolidated (3). The information you’ve obtained is essentially sorted through and solidified into long-term memories.
supporting circadian rhythm
There are many ways to support circadian rhythm, and they all boil down to supporting adrenal health.
Most people know the adrenal glands in relation to stress regulation, and that’s true.
Remember that the adrenal glands are also involved in:
sex hormone production
fluid balance and hydration
immune system regulation
thyroid health
blood sugar balance
energy production
SLEEP!!!
WHAT ARE ADRENAL GLANDS?
Most people have two adrenal glands, each resting on top of the kidneys. They operate primarily based on information from a feedback loop called the HPA axis (Hypothalamus Pituitary Adrenal axis).
Adrenal glands produce a number of different hormones, but the one we are going to focus on in regard to circadian rhythm, is cortisol.
WHAT IS CORTISOL?
Cortisol is a glucocorticoid, meaning it is a steroid hormone involved in the metabolism of glucose. More simply put, Cortisol is a hormone made from cholesterol that kickstarts the process of turning sugars (glucose) into energy.
WHAT DOES CORTISOL HAVE TO DO WITH CIRCADIAN RHYTHM?
Cortisol is released in times of stress, but also first thing in the morning as part of what’s known as the Cortisol Wakening Response (CAR).
Remember, cortisol is needed to start the process of energy production, so we need it to jump-start us in the morning, and slow way down by night time.
If you’re here because you can’t sleep, this diagram below will give you a visual of how cortisol should work.
Many lifestyles are not conducive to this type of cortisol rhythm throughout the day. And that impacts your physical health.
Doing what you can to support healthy cortisol release is essential to preventing chronic disease and autoimmune disorders.
But more importantly, and why you are here, is it impacts SLEEP!
THINGS THAT STIMULATE CORTISOL RELEASE:
low blood sugar levels and poor blood sugar management (READ MORE ABOUT BLOOD SUGAR HERE)
workouts
relationship stress
work stress
traffic
busyness
skipping meals
caffeine
emotional stress
unaddressed pathogenic infections (candida, parasites, SIBO)
Most of these are things within your control! You may not always be able to cut out stressful things in your life, but in many cases, you can control when they impact you (and thus, when cortisol is released).
If you got here by searching for that can’t sleep meme, this is something worth considering.
7 tips and tools for improving sleep
Let’s be clear, these are not tools for immediate symptom relief (ie. sleep aids, sleep medications, meditations, supplements, etc.).
These are holistic tools to improve circadian rhythm and sleep for the long haul!
This list is not exhaustive! There is loads more that can be done from an individualized perspective. Getting assessed by a qualified functional practitioner will allow for more personalized dietary recommendations, supplements, and other modalities that would support great sleep.
We’re here to address the root cause of your sleep woes:
PRIORITIZE WORKOUTS BEFORE LUNCH - The closer to waking time, the better. Remember, exercise increases cortisol levels. Hitting the gym after your 9-5 is part of what’s destroying your sleep quality.
GET 10 MINUTES OF SUNLIGHT WITHIN 1 HOUR OF WAKING - Especially in your face (ditch the sunglasses for this one). Your retina contains sensors for UV rays, and when sunlight hits them first thing in the morning, it’s a great way to communicate to your body, “It’s morning! Let’s go!”
PRIORITIZE BREAKFAST, WITH A FOCUS ON FIBER AND PROTEIN - Fiber, especially that from green, leafy vegetables, and protein are crucial to fueling your body, keeping you fuller for longer periods of time (notice how you’re famished just 1-2 hours after that coffee and apple?). This focus on breakfast will improve digestion and insulin sensitivity, contributing to improving adrenal health over time.
AVOID COFFEE ON AN EMPTY STOMACH - Our focus is on adrenal health, so I’m not going to dive into how this destroys your digestive health (READ MORE ABOUT THAT HERE). But caffeine on an empty stomach will spike your blood sugar levels when it’s not paired with something to slow it down. That’s a great way to jump-start the energy roller coaster, rather than keeping it steady throughout the day.
ALLOW YOUR EYES TO SEE THE SUNSET - This won’t always be possible, and if you live in a region where the sun sets at an unreasonable hour, this may not always play out well. That’s okay! The purpose is to tell your brain, it’s getting close to sleeping time.
HUNGRY BEFORE BED? PRIORITIZE PROTEIN, FAT, AND FIBER - If you are the person who wakes up around 1:00-2:00 am to pee, I have news for you - it’s not your bladder that’s waking you up. It’s your blood sugar crashing (MORE INFO ON THAT HERE). Giving your body fuel that will satisfy your blood sugar needs, but keep them steady throughout the night, will prevent your adrenals from reacting in a stress response mid-sleep.
CREATE A BEDTIME ROUTINE (and stick to it!) - Make a list of things you do just before bed, and be consistent with it. Here are some ideas of things to consider adding to your bedtime routine:
consider a time you can consistently commit to getting to bed
brush hair/teeth
wash face/skincare routine
put your phone to bed (away from your own bed if possible)
read (choose something easy, not stimulating)
journal - focus on gratitude or affirmations, and try to avoid highly emotional journaling
warm bath
magnesium or GABA supplement to help you relax and calm your racing thoughts
light stretching
was this helpful?
If you had any “ah-HA!” moments while reading this article, chances are your adrenal glands need some help.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Jessen, N. A., Munk, A. S., Lundgaard, I., & Nedergaard, M. (2015). The Glymphatic System: A Beginner's Guide. Neurochemical research, 40(12), 2583–2599. https://doi.org/10.1007/s11064-015-1581-6
McCommis, K. S., & Butler, A. A. (2021). The Importance of Keeping Time in the Liver. Endocrinology, 162(2), bqaa230. https://doi.org/10.1210/endocr/bqaa230
Rasch, B., & Born, J. (2013). About sleep's role in memory. Physiological reviews, 93(2), 681–766. https://doi.org/10.1152/physrev.00032.2012
Natural Remedies for Constipation | Natural Remedies for Allergies | Natural Remedies for Anxiety
Medications and surgeries have their place, but they are a short-term solution when regarding true health. And in my professional opinion, many are a waste of your time and money if not also putting energy into repairing foundations that will support long-term health.
This article will walk you through some foundational tools to support your long-term health and will help you to know when to ask questions and what questions to ask when things don’t quite add up.
Traditional medical care is not making you healthier
I cringe when I hear people equate doctor visits with health. Red flags pop up, alarm bells ring, and I put on my running shoes…
But I also know that when I hear this I need to check my assumptions at the door and ask more questions.
Health is arguably subjective. For someone with terminal illness, yes, medications and regular doctor visits are one tool to help keep you healthy.
But for those of us with relatively “normal” health, visiting doctors for wellness checks annually, we need to take a second look at how we define health.
I’m not suggesting you don’t do annual wellness checks.
And I’m not suggesting that you don’t trust medical doctors.
What I am saying is that we need to educate ourselves in order to know when to ask questions and hold our medical doctors responsible for the information they are providing (and in many cases, not providing).
Has this been your experience? ⤵️
Show up to your doctor’s office at your appointed time. Wait 30 minutes to see the doctor face-to-face. Get 5 minutes face time with the doctor. Leave in a whirlwind with stacks of papers, prescriptions, and instructions to book another appointment.
Did your doctor explain anything to you? Did your doctor offer to educate you on WHY you are dealing with _____ and whether there things that you can do to help your symptoms long-term, not just when they’re happening? Did you feel like your doctor’s words did not align with what you were experiencing, but you just trusted it anyways, because, hey, they’re the doctor?
I was not always a healthcare professional. This has happened to me on a number of occasions, and I continue to hear clients tell me their similar experiences.
This is not the way healthcare should be.
Medications and surgeries have their place, but they are a short-term solution when regarding true health. And in my professional opinion, many are a waste of your time and money if not also putting energy into repairing foundations that will support long-term health.
This article will walk you through some foundational tools to support your long-term health and will help you to know when to ask questions and what questions to ask when things don’t quite add up.
short-term vs. long-term health
Medication or surgery might reduce a certain symptom, or repair a structural or functional issue. They are the short-term solution and can be helpful and even necessary in many cases.
Examples of conditions that could benefit from short-term solutions (and where they may even be necessary):
liver or kidney failure
cancer
electrical connective issues of the heart
surgeries to repair a structural issue in the spine or other joints (although even that deserves a second opinion)
retinopathy due to Type I diabetes
On the other hand, true health is characterized by the foundations you put in place to repair and prevent those conditions.
True health gets at the why behind your symptoms and helps you do better going forward.
True health is not a temporary fix - it’s the long-term solution.
Examples of conditions that would benefit better from long-term solutions (and can even be prevented or reversed with the right foundational support):
Type II diabetes and related conditions (Metabolic Syndrome, Cardiovascular Disease, Peripheral Neuropathy, etc.)
Polycystic Ovarian Syndrome (PCOS)
adult acne
seasonal allergies
chronic pain (although medications and surgeries may also be necessary)
high blood pressure
high cholesterol
hormone imbalances
depression and anxiety (medications and mental health therapy are also important tools to consider)
heartburn and other digestive issues
What does that have to do with traditional medical care? At least in the U.S., medical doctors are highly regulated by insurance companies. These doctors do not have the freedom to spend time educating you on foundational support. They’re trained to fix your problem as efficiently as possible, or else they do not get paid. To make matters worse, holistic health and nutrition are a VERY small part of their training.
That sucks for you.
Because you go into the doctor’s office expecting to trust their expertise. You are the one who misses out. And you are the one who keeps having to go back to the doctor because they fixed one problem and created another because they never provided you with the foundations to actually be and stay healthy.
I can help you with this.
As a holistic practitioner, I am a strong advocate of integrative support for patients, meaning multiple practitioners with varying specialties, to help get the patient exactly the type of care they need.
Any practitioner who claims they have all the answers is not a practitioner I would trust.
You’re here looking for things like natural remedies for constipation, allergies, and natural remedies for anxiety symptoms. Let’s talk about how to make long-term changes to improve these symptoms.
7 ways to support your long-term health
This is not an exhaustive list, and it’s important to recognize that every body is different. If symptoms still show up after implementing these foundations, it’s a good idea to get an individualized assessment from a qualified holistic practitioner.
7 FOUNDATIONS TO SUPPORT LONG-TERM HEALTH:
Mindful Eating
The very first thing I teach most of my clients is how essential mindful eating is to their digestive health. You can be eating the most nutrient-dense, quality diet, but unless your body is able to break down and use those nutrients, it’s useless. Practicing mindful eating will help switch your nervous system into “rest and digest” mode, turning on factors like stomach acid production and digestive enzymes that are inhibited when you are stuck in “fight or flight”. Here are some mindful eating techniques I teach my clients:
Sit down to eat (not driving)
Take 5 slow, deep breaths before you take your first bite
Smell your food
No screens, no work - this is mealtime
Chew your food - if you feel the need to “wash down” your food, you’re not chewing enough
Avoid or minimize beverages with your meal
Wait 5 minutes after you finish eating to get up
Avoid smoothies as a meal
I get a lot of pushback on this one. “But my smoothies are full of healthy things!” I believe that your intention is that your smoothies are a vehicle for an abundance of nutrients in one “meal”. Based on what you learned above, understand that smoothies should not be considered a main source of nutrients, simply because they do not support digestion, and that goes without saying, can often cause blood sugar dysregulation. We commonly opt for smoothies because:
they are convenient and portable
they pack a lot of nutrients into one cup
they can be filling
they’ve been marketed as health foods for decades
I am not saying your smoothies are not healthy. I’m saying that in general, the habit of consuming smoothies works against your efforts to support foundational, long-term health. Smoothies are a quick-fix, and if you are looking to make real, foundational changes to support your health, cut out smoothies from your daily routine, and opt for whole-food meals instead. READ MORE ABOUT SMOOTHIES HERE
Support adrenal health
Adrenal glands are two small glands that rest on top of your kidneys. They regulate hydration, fluid balance, sex hormones, stress response, and circadian rhythm. Their health is impacted by diet, light exposure, and stress (including the timing and intensity of your workouts). Supporting adrenal health is a complex issue, so much so that I developed an entire online course devoted to teaching you how to support it. Some adrenal support techniques include:
prioritize workouts before lunch - the closer to wake-up time, the better
get 10 minutes of sun exposure within 2 hours of waking
turn off screens 2 hours before bedtime
finish your stress response after a stressful episode - before you decompress, flee the tiger!
focus your diet on green vegetables, quality fats, nuts, seeds, and animal proteins
create a bedtime routine and stick to it
stop snacking - eat more satiating meals
get evaluated for hidden stressors, such as pathogenic infections in the gut (candida, Small Intestinal Bacterial Overgrowth or SIBO, or parasites)
Support liver health
Similar to adrenal health, supporting liver health is complex, and often requires individualized assessment. The liver carries some heavy responsibilities in the body and is trying to deal with everything we throw at it. Be kinder to your liver. I strongly suggest looking more into this article for more information regarding liver function. But for the sake of time, here are some ways to support your liver:
ditch processed foods - prioritize whole foods whenever possible
hydrate well (see the hydrate well! section for more details)
minimize toxins - components of processed foods, excess hormones, air pollution, drinking unfiltered municipal water, medications, alcohol, eating foods from plastic containers, and recreational drugs are all common forms of toxin exposure
get your b-vitamins - dark leafy greens, grass-fed red meat, and seafood are dense sources of b-vitamins which are necessary for many liver detoxification functions.
Move your lymph
Lymph is a clear fluid that runs through lymphatic vessels throughout the body, similar to your vascular system. Lymph is necessary for removing waste from damaged cells and eradicated pathogens, and for carrying immune cells to where they are needed in the body. Lymph is supported mainly by hydration and movement, and so my recommendations for supporting lymph are simple:
get at least 15 minutes of intentional movement each day, 2-3 times per day if possible
hydrate well (see the hydrate well! section below for more details)
Hydrate well
Hydration good enough to support optimal long-term health requires more than just drinking water. It also entails minimizing dehydrating factors. Proper hydration supports healthy blood flow, lymphatic flow (see above), liver function, skin health, and detoxification function, and can even lower blood pressure. Here are a few tips for good hydration:
get enough water - for most traditionally healthy individuals without underlying conditions, the standard recommendation is 1 fluid ounce for every 2 pounds of body weight (yes, really).
avoid or minimize dehydrating factors - those include any sort of medications or recreational drugs, caffeine, processed foods, and alcohol.
electrolyte mineral supplements - supports hydration by improving the fluid balance between cells. Many of these products are loaded with ingredients I would not recommend putting into your body, but one clean product I love for supplementing electrolytes is called LMNT. Get a FREE BOX when you sign up for 7 Days to Long-Term Health
Personalized Assessment
The reality is you have an abundance of information at your fingertips these days. Here are two big reasons to stop grasping at solutions, and get individually assessed:
The solutions will not fix your problem unless you are also doing work to address (say it with me…) FOUNDATIONS. You can grasp at all the herbs, supplements, medications, workout techniques, and diets that you want, and you might get some relief. But nothing will work nearly as well as working with a qualified functional practitioner who is trained to assess and understand what your body is telling you, and what can be done to support it.
It’s difficult in this heavily mediatized world, to really know your sources. Where did they get their information from? Have you looked at the research yourself? What makes an influencer or company worth trusting? Marketing is notoriously sneaky - its entire job is to make you want something bad enough to buy it. Consider that when you’re grasping at the next hot idea.
was this helpful?
Join the 7-Day Wellness Challenge to start making meaningful changes to your health today.
Journaling Prompts for Decision Making and Anxiety
…the reason people ghost is because they are paralyzed by fear and anxiety about facing something really scary.
Whether it seems rational to the outside world or not, people ghost because their brains sense danger, even if there is none. Ghosting is easier than facing the fear.
Fear and anxiety symptoms can make the simplest decision feel like the entire world will end (and everyone will hate you for it) if you choose wrong.
Hate being ghosted?
Me, too!
As someone who’s been on both sides of this fence, I’ve done a lot of work on my self and my mental wellness over the past few years, and what I’ve learned about ghosting is this…
Ghosting is cowardly.
Ghosting prevents you from learning or growing.
Ghosting causes you to miss out on opportunities to strengthen yourself and your relationships.
Ghosting perpetuates harmful cycles of conflict avoidance.
(stay with me)
But I’ve been the ghost-er, too.
And I can recognize that the reason people ghost is because they are paralyzed by fear and anxiety about facing something really scary.
Whether it seems rational to the outside world or not, people ghost because their brains sense danger, even if there is none. Ghosting is easier than facing the fear.
Fear and anxiety symptoms can make the simplest decision feel like the entire world will end (and everyone will hate you for it) if you choose wrong.
What does ghosting have to do with nutrition?
I commonly encounter individuals who frantically grasp at outward solutions, trying to find relief. They try restricting the “bad” foods, they try the calorie tracking apps, the sleep apps, the fitness apps. They try all the supplements, or eating specific foods that claim to help with [sleep, weight loss, diet, PCOS symptoms, anxiety, energy, acne, heartburn, cholesterol, etc.].
They never get the results they want, because what they really need is to look inward at why they have symptoms in the first place.
And looking inward is one of the scariest things a person can do.
But that is holistic health. Looking inward is the thing that’s going to get you to the finish line.
So I’m here to provide some tools that help you navigate that paralyzing fear and anxiety when faced with any decision - whether it’s about your health, or what’s for dinner tonight.
I’m going to help you to stop ghosting others (and yourself).
be honest with yourself
Looking inward is only effective if you prioritize honesty with yourself.
No one but you will see your responses to these journal prompts (unless you decide to share).
During this process, I encourage you to be completely honest, even if it feels messy or scary. If you have people-pleasing tendencies, this might be more difficult for you.
But it will become a habit that helps you navigate your anxiety and fears for many years to come.
And if a thought comes up that doesn’t quite feel right? Ask yourself, “How do I know that’s true?” or “What evidence do I have to support this?”.
ONE LAST THING TO REMEMBER:
There are no rules to journaling.
What I’m about to share is what feels good to me.
Play around with it. Find what feels good to you.
journal prompts for clarity and empowerment
“I AM” STATEMENTS
Personally, I like to do this one multiple times. I also like to elaborate on each one by adding examples or evidence of the “I am” statement.
TODAY I CHOOSE…
TODAY I AM GRATEFUL FOR…
WHAT’S MOST IMPORTANT TO ME RIGHT NOW, IS…
ONE THING I WANT TO BE DIFFERENT IN ONE WEEK…
ONE THING I WANT TO BE DIFFERENT IN ONE YEAR…
WHAT STRENGTHS DO I CURRENTLY POSSESS THAT WILL ENABLE ME TO ACCOMPLISH THOSE THINGS?
journal prompts for letting go of what other people think
This one requires a blank sheet of paper.
Draw a circle that takes up about two-thirds of the page.
INSIDE THE CIRCLE
Write all the things you want for yourself right now.
It could relate to meeting immediate needs, like “I want to take a nap,” or “I want some time to myself”. Or it could relate more to abstract ideas or goals, like “I want to be better at time management,” or “I want healthy to be easier for me”.
Remember, this is about what you want, not what you need. Though sometimes these can cross over, consider the difference when doing this exercise.
OUTSIDE THE CIRCLE
Write all the things you don’t want right now.
Again, could relate more to immediate circumstances, like “I don’t want to do the dishes”. Or more abstract/long-term: “I don’t want to be relying on pain medications”.
When you think you’re out of ideas, ask yourself, “what else?”.
journal prompts for recognizing self-lies
I call this a Thought Download, and it’s pretty simple.
Step 1: Set a timer for 5 minutes and write everything that comes into your brain. Everything. STOP when the timer stops. Let that be good enough.
Step 2: Cross out the lies. Anything that you do not have substantial evidence for, cross it out. It is not true, and does not belong in your head.
Step 3: Re-read the things that are not crossed out. Circle the thing(s) that you want to focus on today. Write what actions are needed to do that. Which of your strengths can you draw from?
journal prompts for decision-making and taking action
WHAT IS THE DECISION I AM CONTEMPLATING?
IN WHAT WAYS WILL DOING _____ BENEFIT ME?
WHAT STRENGTHS DO I ALREADY POSSESS THAT WOULD HELP ACCOMPLISH THIS?
WHAT ARE SOME POTENTIAL ROADBLOCKS I MIGHT ENCOUNTER?
WHAT STEPS WOULD I TAKE IF I DO ENCOUNTER THOSE ROADBLOCKS?
WHAT’S MOST IMPORTANT TO ME IN THIS MOMENT?
IN WHAT WAYS (IF ANY) DOES THAT ALIGN WITH DOING _____?
WHAT AM I GOING TO DO NEXT?
was this helpful?
Characteristics of a Healthy Bowel Movement | Diarrhea Causes | Constipation Symptoms | Dietitian in Seattle
I’ve worked in healthcare for about 25 years, and I can say this with confidence - we as a society do not pay enough attention to our bowel movements.
The quality of your poo is very telling of internal health conditions, and our modern world has taught us to ignore the signs by not educating us about what it looks or feels like to have healthy bowel movements.
I’ve had friends laugh off their constipation symptoms, stomach pain, and diarrhea after meals as if they were nothing. But my darling, your poo is no laughing matter.
This article will teach you what a healthy bowel movement looks (and smells) like, how to recognize and treat constipation symptoms and diarrhea causes, and we’ll even look at a bowel movement color chart.
Bowel movements are underappreciated
I’ve worked in healthcare for about 25 years, and I can say this with confidence - we as a society do not pay enough attention to our bowel movements.
The quality of your poo is very telling of internal health conditions, and our modern world has taught us to ignore the signs by not educating us about what it looks or feels like to have healthy bowel movements.
I’ve had friends laugh off their constipation symptoms, stomach pain, and diarrhea after meals as if they were nothing. But my darling, your poo is no laughing matter.
This article will teach you what a healthy bowel movement looks (and smells) like, how to recognize and treat constipation symptoms and diarrhea causes, and we’ll even look at a bowel movement color chart.
I know, this is exciting sh*t! [badum tss]
signs of a healthy bowel movement
This is not an exhaustive list, and it’s important to recognize that every body is different. If your poos don’t match up exactly with this list, it does not necessarily mean anything is wrong, per se.
If you suspect your digestion issues, gut health problems, or hormone issues are a sign of an underlying problem, listen to your gut and get assessed by a qualified holistic or functional practitioner (I CAN HELP!).
6 CHARACTERISTICS OF A HEALTHY BOWEL MOVEMENT:
Doesn’t stink up the bathroom
If you find yourself warning others not to use the bathroom after you finish your business, this may be a sign of bowel toxicity and/or slow motility. An overgrowth of bacteria in the gut will cause increased fermentation of the contents in your digestive tract, leading to harmful waste from the bacteria (1). Slow digestion will also increase the chances of this happening with or without a bacterial overgrowth. The result? Stinky poops!
Occurs 2-3 times per day
Transit time (the amount of time it takes for your food to complete the digestive process) is considered normal if it takes anywhere from 10-73 hours (2). Regardless of that number, if you eat at roughly the same time each day, and eat 2-3 meals per day, it would make sense to have the same pattern of bowel movements each day, as well. In fact, the act of eating, itself, will help to move food through the digestive tract.
Easy to pass (but not loose)
Stool that is difficult to pass, or takes longer than 10 minutes to pass, is a constipation symptom, and a problem. It could mean there is a motility issue, wherein the smooth muscles in the colon or other parts of the digestive tract, are not moving food through effectively. It may also mean the stool is too hard, making it difficult to evacuate. The consequences of poo that is difficult to pass? The longer stool stays in your colon without being eliminated, the more likely the toxins (remember, feces is waste that your body is trying to eliminate - that includes toxins) are to be reabsorbed into your bloodstream. Additionally, sitting on the toilet for prolonged periods of time will increase susceptibility of developing hemorrhoids and can weaken the pelvic floor.
Tan or brown in color
Abnormal coloring in your poo may be caused simply by eating a strongly colored food (beets!). Here are some examples of abnormally colored poos, and what they might mean:
gray- or clay-colored stool - can be an indication there is trouble with the liver or gallbladder.
red stool - indicates your stool may contain blood, and should be evaluated by a healthcare practitioner immediately. Blood in stool may be an indication of anal fissures, bleeding in the GI tract, hemorrhoids, or some types of cancer.
mucus in stool - may indicate your body is fighting an intestinal infection. Bacterial overgrowth, candida overgrowth, and parasite infections are examples of intestinal infections. Mucus is a sign that your body is actively fighting it (yay!) but a proper assessment should be done to know how to support this process.
black stool - may indicate a bleeding issue in the small intestine or stomach, and possibly the colon. It’s a good idea to get this checked out.
Sinks to the bottom of the bowl
Floaters can indicate excess fats in your poo. Having excess fat in your stool can indicate liver and/or gallbladder dysfunction. Bile is responsible for breaking down fats during the digestion process. Bile is produced by the liver and is stored in the gallbladder, released when it’s needed. Fat that is not properly digested will end up in your stool, and therefore cannot be used as nutrients that regulate inflammation, protect cells, support skin health, and support sex hormones, to name a few.
Contains no undigested food bits
Doesn’t it seem like certain foods (lookin’ at you, corn) will always end up whole in your poops, no matter how much you chew?? Well, I have some bad news - it’s not corn’s fault. Undigested food in your stool is a sign that digestion is not working well. There may be an issue in your mechanical digestion (chewing, churning of the muscles in the stomach and intestines), and/or in your chemical digestion processes (stomach acid and digestive enzymes), that needs to be assessed and addressed.
Want some help assessing your poos? Tap here to download a free eBook guide.
PIN THIS IMAGE TO HELP YOU REMEMBER WHAT TO LOOK FOR NEXT TIME YOU DO YOUR BUSINESS.
questions about your poo?
I am here for it.
Share your thoughts or questions in the comments below, or tap the button below to book some time to chat in private.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
ScienceDaily. (2016, June 27). Food’s transit time through body is a key factor in digestive health. ScienceDaily. https://www.sciencedaily.com/releases/2016/06/160627125525.htm
Lee, Y. Y., Erdogan, A., & Rao, S. S. C. (2014, March 28). How to assess regional and whole gut transit time with wireless motility capsule. Journal of Neurogastroenterology and Motility. https://www.jnmjournal.org/journal/view.html?doi=10.5056%2Fjnm.20.2.265
Candida Symptoms | Nail Fungus Treatment | Yeast Infection Symptoms
People don’t come to see me for help with Candida overgrowth, because many people don’t know what candida symptoms look like.
Chronic nail fungus infections and chronic yeast infections are two very obvious indications that candida overgrowth may be present in the gut.
But what are the more subtle candida symptoms? What are symptoms of candida that often get misdiagnosed as mere digestive health issues, or skin conditions like acne?
Candida symptoms and treatment
People don’t come to see me for help with Candida overgrowth, because many people don’t know what candida symptoms look like.
Chronic nail fungus infections and chronic yeast infections are two very obvious indications that candida overgrowth may be present in the gut.
But what are the more subtle candida symptoms? What are symptoms of candida that often get misdiagnosed as mere digestive health issues, or skin conditions like acne?
This article will help you recognize and address common candida symptoms, and offer resources for lab testing, and candida treatment tools, such as a candida diet meal plan.
what is candida?
Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans and can be relatively harmless if in good balance with good bacteria also living in the gut.
The candida species commonly found in humans can also help reduce heavy metal toxicity in the body (2).
The problem is, in our modern world riddled with poor gut health due to chronic stress and heavily processed foods, candida becomes overgrown, and the negative effects of candida overgrowth far outweigh the benefits of candida within the normal range.
When candida is out of balance with other microbial factors in the gut, it takes over. Candida albicans will implant itself with a root-like structure into cells and tissues, really anchoring them into their new home (your gut). They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.
This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques. It is also the reason a very meticulous strategy accompanied by a qualified practitioner is necessary to fully eradicate candida overgrowth.
candida symptoms
As we discussed earlier, it’s true that skin conditions such as nail fungus infections, thrush (yeast infection in the mouth), and chronic vaginal yeast infections are the more obvious signs of candida overgrowth. One issue with this is many healthcare practitioners will still just treat the nail fungus or yeast infection symptoms, but they don’t test for internal candida overgrowth.
And if you could eliminate the candida overgrowth in the gut, you can bet top dollar that your nail fungus infections, thrush, and chronic vaginal yeast infection symptoms will disappear.
HERE’S A LIST OF COMMON CANDIDA SYMPTOMS:
brain fog
bloating
constipation
frequent hunger
sugar or carb cravings
poor stress management
eczema
acne
depression or anxiety symptoms
blood sugar management issues (irritability, headache, or shaky when hungry)
chronic nail fungus on fingernails or toenails
chronic vaginal yeast infection symptoms
chronic thrush, or yeast infection symptoms in the mouth
difficulty losing weight
weight gain around the belly and hips
signs of insulin resistance
UNADDRESSED CANDIDA OVERGROWTH CAN LEAD TO:
worsening of candida symptoms mentioned above
chronic inflammation and cell danger response
adrenal insufficiency
suppressed immune system
autoimmune disease
thyroid issues
how did you get candida?
It is not possible to know exactly where your candida overgrowth came from. Candida can be present in food, and if you know anything about fermentation, sourdough, winemaking, or beer brewing, you probably know that yeast loves sugar.
The process of fermentation requires the yeast to eat sugars.
An individualized assessment is necessary to understand how your lifestyle and eating habits might be contributing to candida symptoms. When my clients test positive for candida overgrowth, here are some common dietary and lifestyle factors I find:
consume many packaged foods (even “health” foods can be heavily processed)
consume meals that are poorly balanced in carbohydrates, proteins, and fats
have a history of chronic stress or trauma
are constantly grazing, rarely sitting down for a satiating meal (part of this is due to their constant hunger from the candida)
moderate-to-high consumption of alcohol, energy drinks, protein shakes, etc.
have taken antibiotics for at least one month at any point in their lifetime
getting rid of candida symptoms
You can’t get rid of candida symptoms by merely addressing them individually. You must get at the root cause, first.
The first step to getting rid of candida symptoms is to get functional lab testing to confirm whether candida is indeed, the root cause, and whether or not other microbial disturbances might be at play.
If candida overgrowth is confirmed with testing, then candida treatment typically involves a strategic approach with antifungal medications and botanicals, dietary changes to prevent further candida growth, and lifestyle changes to support mindful eating and stress.
Here are some resources I have developed to help you figure out if your symptoms are candida related, and how to address them at the root:
Take the Candida Quiz to find out if candida is even an issue for you
was this helpful?
Join the conversation!
Share your thoughts and questions in the comments below.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
professional, C. C. medical. (n.d.). Candida albicans: Infections, symptoms & treatments. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22961-candida-albicans
Moreno, A., Demitri, N., Ruiz-Baca, E., Vega-González, A., Polentarutti, M., & Cuéllar-Cruz, M. (2019, November). Bioreduction of precious and heavy metals by candida species under oxidative stress conditions. Microbial biotechnology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801149/