Nutrition. Vitamins. You.
IBS and IBD Written by Dr. Claire Arcidiacono, ND A question I am often asked is, “what is the difference between Irritable Bowel Disease and Irritable Bowel Syndrome?” Aren’t they the same? Well not really. While both are digestive conditions involving irritation in our digestive …
SIBO and Diverticulitis Dr. Claire Arcidiacono, ND In this blog I wanted to talk about 2 conditions that may not seem related at 1st glance but are more closely related than you may think! These conditions are diverticulitis and SIBO (small intestinal bacterial overgrowth). In both …
Constipation and Diarrhea
Dr. Claire Arcidiacono, ND
Every week I get calls asking about how to deal with digestive issues such as constipation or diarrhea. In fact, constipation and diarrhea are the 2 most common concerns that people have when it comes to health. But what is constipation? What is diarrhea? Constipation refers to less than 3 bowel movements (BMs) a week. In contrast diarrhea is when there is frequent BMs that usually consist of thin or loose watery stools. From a holistic viewpoint, it is best to have a daily BM. One that is not too loose or too hard.
How do you know if you are suffering from constipation or diarrhea? It may seem obvious but let me break it down for you. Symptoms of constipation include having only a few BMs a week, having a BM every other day as well as straining to have a BM is also considered constipation. Other signs of constipation include gas, bloating, anal itching, bloody stool, stomach pain as well as nausea/vomiting and the stool itself hard/small. What about diarrhea? In addition to causing frequent thin/watery stool, diarrhea can cause stomach bloating stomach/intestinal cramps, nausea, vomiting or a feeling of urgency to have a BM. Long term diarrhea can also cause what is called anal leakage as well as a decrease in the natural “urge” to have a BM or the feeling you get when you are about to have a BM. Diarrhea can cause a painful irritation of the skin to occur.
What can cause constipation or diarrhea to occur? Oftentimes they are a symptom of different underlying systemic conditions. For example, thyroid disorders and pregnancy can affect BMs. Neurological disorders such as Parkinson’s disease or Multiple Sclerosis can also affect our BMs. Even diabetes and Lupus can affect BMs. Medications often cause constipation or diarrhea as a side effect. For example, it is well known that antibiotics can trigger diarrhea. On a serious note, changes in BMs can be a sign of colon cancer. Just like many different medical concerns, constipation and diarrhea can be caused by or exacerbated by stress. An overgrowth of pathogens can also lead to either constipation or diarrhea. These pathogens can include Candida as well as bacteria and parasites. Even food allergies and digestive disorders such as Celiac disease and Lactose intolerance can affect BMs. Disorders of the GI tract such as IBS, Diverticular Disease, Lazy Bowel Syndrome, or structural defects can also affect the frequency of BMs. Other digestive disorders that can affect our BMs include gallbladder disorder. While this is not every cause of constipation or diarrhea it is a list of the most common causes.
When addressing constipation and diarrhea it is especially important to rule out any systemic concerns. The following suggestions are things that have been found to be helpful in combating constipation and even diarrhea.
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How Certain Foods and Medications Can Impact Dental Health Dr. Claire Arcidiacono, ND In my last blog on dental health, I will be reviewing the foods and medications that can negatively affect our teeth and overall dental health. What can you do if you are …
Healing After Dental Work Dr. Claire Arcidiacono, ND When it comes to dental health one of the most frequent questions, I get asked is what should I take after I get dental work? In this blog I will be reviewing supplements that promote dental health …
LIFESTYLE AND OUR HEALTH~MOVEMENT AND EXERCISE
by: Allie Might, FMC, INHC, ATT
Movement and exercise, or physical activity, is a healthy lifestyle component that we all know about and are often not consistent with in our day-to-day life. We all hear about it, read about it, talk about it, and try it out. However, do we know why it is so important for wellness other than during weight loss programs?
So, you are looking to lose weight. The first things typically advised are to change the diet and add exercise. While it is a critical part of any weight loss plan, the additional benefits of exercise have proven to be essential. The benefits widely recommended by prestigious institutions such as Harvard Medical School, The Mayo Clinic and The U.S. Centers for Disease Control and Prevention (CDC).
The health benefits to consistent exercise can have a positive impact on every part of the body, both cognitively and physically. A few benefits that can often be felt quickly is improved sleep (who does not want better sleep?), less anxiety and stress and increased happiness (yea endorphins!), and healthier blood pressure levels. Personally, I have found that I have more energy throughout the day.
While the benefits felt are amazing, the health benefits that take a little more time to have an impact are incredible. One of these benefits is commonly known to help support healthy bone density, as well as help to improve strength and balance to reduce falls and fractures, particularly as we age. Low-impact exercise such as walking can benefit the bones and muscles.
The next benefit has to do with the positive impact exercise can have on heart health. This includes all aspects of cardiovascular health. Exercise has shown to be effective in lowering the risk of heart disease, the risk of stroke, the risk of heart attacks and may even help to achieve healthy cholesterol levels. Most surprising comes from Harvard Medical School in relation to diabetes. They show that exercising regularly, particularly aerobic-style exercise, can help to lower the risk of type-2 diabetes. This is because exercise helps to remove unneeded sugar from the bloodstream.
Another benefit not to ignore is the impact exercise has on brain health. Studies supported by MedicalNewsToday and the CDC conclude that regular exercise contributes to good cognitive function. This long-term brain support helps to lower the risk of such issues as dementia and even Alzheimer’s Disease. Helping the brain to reduce aging is a benefit that all of us look to accomplish.
Lastly, the most surprising benefit is how regular exercise may influence certain types of cancer. These studies have found that this can be a contributing factor to help lower the risk of certain cancers such as breast, colon, bladder, kidney, stomach, esophageal and uterine. This is in part due to how exercise helps to reduce stress, inflammation, and obesity, which can be contributing factors for cancers.
I want to challenge you to strive for 10,000 steps per day, or 30 minutes of exercise 5 days a week, which is along the guidelines recommended by CDC through research. As always, I recommend checking with your doctor before beginning an exercise program.
CARTILAGE Hx is Type-II collagen or UC-II. Taking cartilage has shown to be beneficial for the joints to help reduce pain and deterioration. This is helpful for not only those that have arthritis, but also for those that are active and exercise.
PROTEIN POWDER is an easy and effective way to add protein to one’s diet. Protein needed for muscles, but also important for the immune system and vital organs in the body.
ACTIVE HX, made up of β-Hydroxy β-Methylbutyrate Monohydrate or HMB. Studies have shown that it can be highly effective in enhancing both muscle mass and muscle composition. This can help with strength and flexibility.
WORKOUT POWER SHAKE
1 cup Water
1 cup Ice
2 scoops Vanilla Whey Protein Powder or 1 scoop Plant Protein
2 scoops Collagen Hx
1 scoop Active Hx
2 Cartilage Hx capsules, contents only
1 Banana
2 Tablespoons Peanut Butter OR 1 Tablespoon Almond Butter
Add all ingredients to a blender with the contents of the Cartilage Hx and blend until smooth. Pour into a glass and enjoy!
www.cdc.gov/physical-activity-basics/health-benefits/adults.html
www.medicalnewstoday.com/articles/benefits-of-exercise
pmc.ncbi.nlm.nih.gov/articles/PMC4983622/
www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
www.health.harvard.edu/topics/exercise-and-fitness
www.cdc.gov/physical-activity-basics/benefits/index.html
www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
www.webmd.com/vitamins/ai/ingredientmono-714/collagen-type-ii-native
www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986
pmc.ncbi.nlm.nih.gov/articles/PMC11724150/
pubmed.ncbi.nlm.nih.gov/32857128/
