How Does Constipation Impact Hormones?

Did you know that the health of your gut and hormones are closely connected? Your gut has trillions of tiny organisms called microbes that help keep you healthy. These microbes affect many aspects of your well-being, including your hormones. In this blog, we will explore the profound influence of the gut microbiome on hormonal balance and how optimising gut health can lead to improved hormonal function, including sex hormones, stress hormones and thyroid hormones!

UNDERSTANDING THE GUT MICROBIOME

The gut microbiome refers to the vast community of microorganisms residing in our digestive tract. These microorganisms, including bacteria, fungi, and viruses, play a key role in maintaining our health. The gut microbiome helps with digestion, synthesising essential nutrients, regulating the immune system, and even influencing brain function.

CONSTIPATION

I’m a firm believer that you should be having bowel motions at least once daily that feel easy and complete. If not you likely have some level of constipation, which is characterised by infrequent bowel movements or difficulty passing stool, and this can have far-reaching effects beyond digestive discomfort! One often overlooked consequence of chronic constipation is its potential to disrupt hormone balance in the body. Here's how constipation can impact hormonal function:

Oestrogen Metabolism

Proper elimination of waste through regular bowel movements is vital for efficient oestrogen metabolism. When constipation occurs, the body has difficulty eliminating oestrogen effectively. As a result, oestrogen can be reabsorbed into the body resulting in oestrogen dominance. Oestrogen dominance is where we have too much oestrogen relative to our other sex hormones, and can contribute to a range of symptoms including irregular periods, painful periods, heavy menstrual flow, premenstrual breakouts, breast tenderness, mood swings, and an increased risk of certain hormonal cancers.

Thyroid Hormone Synthesis

Over time constipation will change the composition of your microbiome into a dysbiotic one. (See here for a refresher on dysbiosis). This is problematic for the thyroid, as the composition of the gut microbiome has a huge influence on the availability of essential micronutrients for the thyroid gland. Iodine, iron, and copper are crucial for thyroid hormone synthesis, and selenium and zinc are needed for converting T4 (inactive form) into T3 (active form). As a result, the body may experience suboptimal thyroid hormone levels, leading to symptoms such as fatigue, weight gain, hair loss, and hormonal imbalances. Interestingly this is a two-way street, and constipation can be a symptom of hypothyroid.

Cortisol Regulation

Chronic constipation can contribute to imbalances in the stress hormone cortisol. The gut microbiota influence the body's stress response, and disruptions in the gut can impact cortisol production and regulation. Dysregulated cortisol levels can impact stress resilience, anxiety levels, sleep patterns, and overall well-being. This one is another two-way street, as high levels of stress can impact the gut microbiome!

Impaired Detoxification

The gut plays a vital role in eliminating toxins from the body. When constipation occurs, toxins and waste products may remain in the digestive system for longer periods, increasing the risk of their reabsorption into the bloodstream. This can burden the liver, as anything reabsorbed will be sent back to the liver for processing, and the liver plays a key role in hormone metabolism and detoxification. Impaired detoxification pathways not only disrupt hormone balance, but can also cause fatigue, brain fog, skin issues, nausea and disrupted sleep.

LET’S GET THINGS MOVING!

To mitigate the effects of constipation and support optimal hormone balance, try the following strategies:

Hydration

Adequate hydration is absolutely essential for regular bowel motions. To find your exact hydration level, calculate your weight in kg x 30. For example a 70kg person x 30 = 2.1 litres. This is your baseline. Now add 500ml for every hour of exercise, and a glass for every coffee you drink because coffee is dehydrating! The maximum baseline I suggest is 3 litres. Filtered water, sparkling water, broths, and herbal teas all count towards your hydration goal.

Fibre

Fibre helps add bulk to the stool and promotes regular bowel movements. The Australian Nutrient Reference Values suggest women consume 25g of fibre per day and men 30g per day. Fibre-rich foods include vegetables, fruits, whole grains, and legumes.

Physical Activity

Movement can have a profound impact on regulating bowel motions. Engaging in regular physical activity helps to stimulate bowel motility, which is how our waste moves along our digestive tract. Incorporate any type of movement that you enjoy, my personal favourite is a daily morning walk.

Probiotics, Prebiotics and Digestive Enzymes

Consider incorporating probiotic supplements or consuming probiotic-rich foods to support a healthy gut microbiome. Probiotics can help enhance digestion and regulate bowel movements. Digestive enzymes may also assist in breaking down food and promoting regularity. Last but not least, prebiotics in food and supplement form can be very effective in cases of constipaiton. To find out more about what types are recommended, check out my blog on constipation here.

Stress Management

Chronic stress can contribute to constipation and hormonal imbalances. Adopt stress management techniques such as meditation, deep breathing exercises, or engaging in any activities that make you feel relaxed.

Understanding the intricate relationship between the gut and hormones is essential for achieving optimal health and well-being. By prioritising gut health, addressing constipation, and supporting regular bowel movements, we can positively influence hormonal balance.

If you are experiencing gut symptoms and would like individualised support, please get in touch by booking in a Discovery Call HERE.

REFERENCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353203/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736941/