Did you know that both Napoleon Bonaparte and Elvis Presley suffered from chronic constipation? In fact, Bonaparte’s constipation was so severe that it caused hemorrhoids, preventing him from riding his horse during the important Battle of Waterloo. Some historians even think that this contributed to the French losing the battle, which had a significant impact on European history.
Constipation is not something to be taken lightly. The NHS reports that about 14% of the UK population is constipated at any given time, with less than three bowel movements per week. Although constipation may not typically lead to serious complications like Elvis’ heart attack, it can still have unpleasant consequences such as hemorrhoids, rectal bleeding, and rectal prolapse.
Recently, constipation has been in the news due to alarming research presented at a meeting of the Alzheimer’s Association in the Netherlands. The study, conducted by Harvard Medical School, linked constipation to an increased risk of dementia. The research involved over 12,000 American doctors and nurses who were asked to participate in cognitive tests and fill out questionnaires about their bowel movements. The results showed that those who reported having fewer than three bowel movements per week were 73% more likely to show signs of cognitive decline compared to those with more regular bowel movements.
Further analysis of the participants’ stool samples revealed that constipated individuals had lower levels of “good” bacteria in their guts, particularly the kind that helps turn dietary fiber into butyrate, a chemical that reduces inflammation. Butyrate also plays a role in maintaining the blood-brain barrier, which protects the brain from harmful toxins. The imbalance of “good” and “bad” bacteria in the gut may explain the connection between constipation and poor brain health.
To improve gut health and alleviate constipation, Dr. Dong Wang, a senior researcher in the study, recommends incorporating fiber-rich and plant-based foods into your diet, such as fruits, vegetables, and whole grains. Staying hydrated and being physically active are also essential.
Garlic, leeks, onions, dandelion greens, and Jerusalem artichokes are some vegetables that have been identified as particularly effective in promoting the growth of “good” bacteria that produce butyrate. However, if these lifestyle changes don’t bring relief, one novel suggestion is to adjust your sitting position on the toilet. Squatting is the optimal position for bowel movements as it straightens the rectum and relaxes the relevant muscles. Alternatively, placing a small stool under your feet while sitting on the toilet can mimic the squatting position and lead to more effective elimination.
Another promising option on the horizon is a vibrating capsule designed to treat constipation. The Medical College of Georgia and Augusta University Health have developed a capsule programmed to vibrate in the colon, helping to restore normal function over time. In a study published last year, patients who used the vibrating capsule experienced twice as many complete spontaneous bowel movements per week compared to the placebo group.
Additionally, a TENS machine, typically used for pain relief, has been found to alleviate constipation. After four weeks of using a TENS machine twice daily for an hour, patients reported significant improvements in bowel movements and reduced pain.
If you are experiencing constipation for more than two weeks without improvement, it is essential to consult with your doctor. Constipation may be a common issue, but it is not something to be embarrassed about, as healthcare professionals are there to help.
On a different note, have you ever found yourself guilty of being a “phubber”? This term refers to someone who ignores the people around them to focus on their phone. It’s an annoying habit that can negatively impact relationships, as seen in a study of married couples conducted in Turkey. The study found that “phubbing” led to decreased marital satisfaction.
If you want to tackle this issue, establish some ground rules with your partner, such as not having phones at the table or turning them off during meals. Even having your phone present in the same room can be distracting and decrease attention span, according to research from the University of Texas.
Lastly, as we age, it’s important to prioritize bone health. Weak bones can be a significant concern, as I discovered during a series about healthy aging, where I underwent a DXA scan to assess bone density. While my spine was sturdy, my hip bones showed room for improvement. Preventing osteoporosis involves getting enough calcium from your diet as well as vitamin D from sunlight or supplements. In addition to traditional calcium sources like dairy and leafy greens, prunes may also help improve bone density. A study published in the American Journal of Clinical Nutrition found that eating 5-6 prunes per day resulted in improved bone density in older women, possibly due to the anti-inflammatory compounds found in prunes.
So next time you’re contemplating the connections between historical figures, remember that even renowned individuals like Napoleon Bonaparte and Elvis Presley struggled with chronic constipation. It’s a reminder that we should prioritize our gut health and take steps to prevent and alleviate constipation for our overall well-being.
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