Constipation Awareness Month 2023: Exploring the gut-mind relationship and its impact on mental health

For many, a clean stomach in the morning sets the right tone for the day. Stress, unhealthy food habits, disturbed sleep cycle and physical inactivity are enemies of a healthy gut. These and other such factors often result in poor gut health and constipation. While constipation surely has negative effects on one's physical health, it is also said to have an undesirable impact on one's mental health.

While this might leave you baffled, health experts say constipation can impact one's healthy state of mind. As December 1 marks the onset of Constipation Awareness Month 2023, Mid-day Online sits down with health experts to dig deep into the gut-mind relationship.

Dr Sonal Anand, psychiatrist, at Wockhardt Hospitals Mira Road, says, "When your regular bowel movements are compromised due to various reasons like diet, hydration, or stress, it results in toxin build-up which can cause cognitive decline such as memory loss or slowed mental processing."

Cognitive decline refers to losing control over something that defines us as individuals - the capacity to think, make decisions, and remember. Cognitive decline involves the natural slowing down or weakening of mental capacities over time. It incorporates various facets such as memory loss, a decrease in problem-solving abilities, and loss of grip on focusing tasks.

Anand claims constipation can result in a constant release of toxins into the body, negatively affecting body function. This harmful cycle may lead to cognitive decline over time.

A person is deemed to be suffering from constipation when they experience difficulty or irregularity in their bowel movements. This condition typically involves passing hard, dry stool in small quantities, often less than thrice a week, leading to discomfort. Dr Meghraj Ingle, director and senior consultant of gastroenterology, at Global Hospitals Parel Mumbai says, "If constipation persists for three months or more and interferes with an individual's daily activities and quality of life, physicians classify it as chronic. Individuals facing this issue must seek medical help."

Recurrent constipation can lead to haemorrhoids due to the strain during bowel movements. Haemorrhoids can cause pain and bleeding from the rectum, making it difficult for individuals to perform even their daily tasks.

Furthermore, Ingle says, "Chronic constipation can also cause anal fissures or small tears in the skin around your anus. These fissures can cause severe pain and bleeding during bowel movements. In more serious cases, continual constipation could also lead to faecal impaction or rectal prolapse that may require immediate medical intervention."

The link between constipation and mental health
The mind-gut relationship stems from the complex communication system between the gut and brain known as the gut-brain axis. It's here where an array of signals concerning hunger, satiety, stress, and other emotions are exchanged between your gut microbiota and brain via neural pathways, hormones, and immune system mediators.

According to Anand, researchers have found that good bacteria in the gut can play a crucial role in producing key neurotransmitters, like serotonin and dopamine (happy hormone), effectively making a second brain.

An imbalance within the gut-brain axis could lead to mental disorders such as anxiety and depression. Hence nurturing your gut health with a balanced diet rich in probiotics might not only aid digestion but also bolster mental well-being.

By preventing the flushing out of toxins from the body, and hampering the nutrient absorption which is essential for optimal brain function, constipation may indirectly influence your mood swings and cognitive abilities.

When you are regularly constipated, your body is taxed with the stress of repeated straining which in turn may reduce the production of serotonin levels in the body. This critically influences mood stability making you more prone to irritability, anxiety, depression, or just a general sense of malaise that isn't easily shaken off. The ripple effect continues when these negative moods impact how efficiently we perform tasks leading to reduced productivity.

Not being able to focus due to the constant discomfort makes handling daily tasks challenging. Constipation also drains energy levels owing to nutrient malabsorption caused by poor bowel motility which leaves one feeling lethargic or chronically fatigued.

Habits that worsen the condition
It is imperative to pass stools every day. According to both experts, not passing stools for a day or two is fine but not more than that.

Many today ignore the urge to defecate. Anand says, "Today, a fast-paced lifestyle constantly compels everyone to ignore our body's need for a regular bowel schedule, pushing it lower on our priority lists. Have you ever wondered about the price one has to pay for this negligence?"

Habitually ignoring your body's natural call for pressure can often lead to chronic constipation, haemorrhoids or anal fissures.

Further, having a sedentary lifestyle and unhealthy food habits can also contribute to the condition. One must avoid consuming excess white bread, high-fat foods rich in oil, butter, and grease, dairy food, gluten-containing foods, bananas, potato chips, cookies, pastries, and foods that have high salt, and processed sugar. These foods are linked to causing constipation.

Manage constipation
Having a clean gut every day is a sign of good health. To be able to maintain this, one must practice a few gut-friendly habits. Both Anand and Ingle suggest doing the following:

Aim to incorporate plenty of fibre-rich foods. High-fibre foods work wonders in promoting regular bowel movements. This food group includes whole grains like brown rice and oatmeal, fruits such as apples and pears, chia seeds, beans, peas, and lentils. Water-filled vegetables like cucumbers and zucchini keep us hydrated while also offering refreshing crunches. Ginger and mint tea are another great way to add hydration with soothing benefits for your intestines as well.

Drink at least eight glasses of water every day. Adequate water intake keeps nutrients flowing along your gastrointestinal tract and helps prevent constipation. Sufficient hydration sets up a robust environment for vital gut bacteria contributing tremendously towards overall digestive health. Water functions like an all-natural lubricant facilitating smoother bowel movements and potentially saving you from chronic inflammation or more serious intestinal issues over time.

On the other hand, dehydration causes dryness that hampers natural bowel movements prompting constipation.

Regular physical activity can also encourage better digestion, so try to move around routinely through exercises or activities you enjoy. An efficiently functioning digestive system ensures proper nutrient absorption which ultimately impacts your overall health right from boosting your immunity to enhancing mood transitions and even promoting brain health.

Seek medical help
If you experience intense abdominal pain or there is blood in your stools alongside unintended weight loss, don't wait as these are clear signs that you need immediate medical attention. Seeing a doctor at the earliest can help prevent potentially serious complications.