Monthly Archives: July 2011
As you probably guessed from the title of this blog post, I’m not a big believer in euphemisms. In spite of the fact that everyone talks about their poop with someone (you know you do … we’ve seen your Facebook posts), few people know what “normal” is or what the end result of a healthy digestive system should look like. Digestive disorders are one of the top issues I see in my practice. So … let’s explore this topic further!
A growing number of health experts believe a healthy digestive system is the foundation of good health. This makes sense, since the nutrient building blocks needed to maintain health and create healing are absorbed through the digestive system. Few people realize a significant portion of the immune system resides in the digestive tract or that the digestive system is responsible for creating many hormones that affect mental health. Obviously, dysfunction of the digestive tract can affect body, mind and spirit, so it makes sense to take care of it.
The old saying, “You are what you eat” is not true. The truth is, you are what you absorb. Good absorption should create the following:
1) Transit time of 12-18 hours: The time lapse between eating a meal and eliminating the wastes from the meal should be 12-18 hours. This time frame allows food to pass through the digestive tract slowly enough for the nutrients to be fully absorbed, yet fast enough for the toxins and waste products to be efficiently eliminated. Faster transit time means nutrients may not be fully absorbed; slower transit time means that food is probably rotting in your large intestine and you are therefore absorbing toxins into your bloodstream that should have been eliminated. If you often find you have to rush to the restroom immediately following a meal, this may be an indicator of poor protein absorption or of a food sensitivity. How can you judge your transit time? Some people eat beats, as it’s hard to miss the telltale red they create in feces.
2) Two to three bowel movements per day: Yes. Seriously. Healthy digestion moves food through the digestive system efficiently and creates two to three bowel movements per day. Fewer movements mean you are potentially absorbing toxins as putrefying food sits in your colon longer than it should; more than two to three movements per day probably means you are not fully absorbing the nutrients in the foods you eat.
3) Stools that float: If your stools sink to the bottom of the toilet instead of happily floating on the surface, it indicates your diet lacks sufficient fiber or that your stools contain large amounts of undigested food. Fiber is an essential element of good digestion. Fiber helps waste move through the colon quickly and efficiently and absorbs toxins so they are not absorbed by the body. A lack of fiber can create sluggish digestion and will definitely create stools that sink.This topic is one that can create a lot of controversy because poorly digested fats and excess mucus can also make stools float. When stools contain high levels of undigested or poorly digested fat and/or mucus, the fat and mucus is usually easily visible on and in the stools. Stools that contain large amounts of fat or mucus are an indicator of poor digestion. I recommend seeing a professional if you recognize those traits in your stools. However, the fact that one form of maldigestion may cause floating stools does not mean it is always bad to have floating stools. Healthy stools should float. Period.
4) Stools that are solid (not hard) and well-formed: Stools should be solid, not watery, and should be easy to push out. Hard, round “pebbles” may indicate dehydration, a lack of fiber or other digestive issues. Drinking half your body weight (in pounds) in ounces of water on a daily basis is another factor that is essential for good digestion. Stools that are overly soft and which are loose enough that they cannot hold a solid form are also a cause for concern. People with these types of stools often suffer from dehydration because water that should have been absorbed in the colon is being expelled. Issues on either side of the fence need attention and further research is needed to identify the cause of the problem.
5) Nothing recognizable: If foods exit your body in a form that clearly indicates what they were when they entered your body, your system is not fully digesting and absorbing nutrients. Grandma’s old rule of chewing every bite 20 times can help with this. Using digestive enzymes and/or probiotics can also greatly assist digestion and absorption.
That’s it! You now know what your poop should look like. If you want more information on improving digestion, read Top Six Ways to Maximize Digestion.
This blog post is dedicated to every rider who’s sick to death of those “motorcycles are so dangerous” conversations, to every mother who’s convinced her son or daughter is insane for riding, and for anyone who needs a really good excuse to go out and buy a bike. The bottom line is that riding a motorcycle is a form of low-impact exercise that improves muscle tone, can assist with weight loss, and has a multitude of health benefits. These health benefits include but are not limited to:
- Healthier, stronger knees and thighs: A well-known orthopaedic surgeon in Indy once told me that motorcycle riders have fewer knee problems because riding a bike strengthens key muscles used to hold the patella and other bones in the knee in place. He told me that riding a motorcycle may reverse knee pain and problems and can most definitely prevent them. Most of the key muscles used to hold knee bones in place reside in the thigh. Ever notice that chicks that ride bikes have nice thighs? There’s a reason! Additionally, backing a bike into a parking spot, especially uphill, is basically like doing leg presses with a 600 pound weight. It works!
- Improved core strength: Again, all of the activities involved in steering a bike, moving it at slow speeds, etc., serve to strengthen muscles in the abdomen. It’s more fun that situps!!
- Increased insulin sensitivity: Because riding a motorcycle is a low-impact form of exercise, people who ride have improved insulin sensitivity for up to eight hours after a ride. Improved insulin sensitivity has a profound impact on weight loss, because insulin is a fat storage hormone. Having improved insulin sensitivity means your body will produce less insulin to counteract carbohydrates or to lower blood sugars, which means your body will be signaled to store less fat. The improved insulin sensitivity is also of great importance to anyone with Type 2 diabetes. (See my post, Diabetes and the Art of Motorcycle Riding for info on how riding a bike significantly lowers blood glucose levels.)
- Calorie burning: Riding a bike burns calories. Period. Getting everything ready for a ride takes time and burns calories, but there’s more. Think about it … it requires effort while riding to maintain balance, shift, brake, control the clutch, battle headwinds, etc., and that’s AFTER you burn calories backing the bike out of the garage! Riding into a headwind burns a significant amount of calories as your body tenses muscles to fight the wind and stay on the bike. This constant resistance exercise not only burns calories but serves to strengthens those muscles, which ultimately increases your metabolism. Additionally, the physical effort exerted while turning, especially at higher speeds, can be significant. Folks who ride motocross or race motorcycles can burn up to 600 calories per hour; the rest of us burn around 200-300 calories per hour. Not bad! (Note to passengers: You burn zero calories per hour while riding passenger on a cruiser, and potentially up to 50 calories per hour while riding passenger on a sport bike. Maybe it’s time to consider getting your own bike!)
- Improved neck strength: This one is limited to those riders who wear helmets and those who have taken the time to properly fit themselves to their bike with the correct handle bars, seat, foot pegs, etc. Riding a bike that doesn’t “fit” well can actually cause back pain and destroy proper alignment. Make sure your bike fits you! Wearing a helmet for a few hours a day would strengthen your neck whether you ride or not. Wearing it while riding, especially if you don’t have a windshield to shelter you from the wind, requires significant strength. I’m happy to say, much to my chiropractor’s chagrin, I was able to reverse whiplash simply by riding my bike and wearing a helmet. (I never ride without one.) Strengthening my neck muscles served to pull my neck vertebrae back into alignment and back into the proper curvature. That is a therapy I can live with!!!
- Mental outlook: Motorcycle riders usually report returning from a ride feeling energized and happy. Many riders refer to their motorcycle as their “therapist.” Riding a motorcycle has a wonderful way of releasing endorphins that serve to boost mood and improve outlook. The time spent on a bike also provides valuable sun exposure, known to increase Vitamin D levels which are known to be powerful mood enhancers. Additionally, the hours of alone time spent on the back of a bike either allows folks to completely escape from their problems or allows them to work through problems and consider issues from different perspectives. I know more than one rider who hops on their bike and takes a ride when they have an issue needing consideration. (This does not, of course, apply to issues causing great distress.)
That’s it! Riding a motorcycle has definite health advantages, both physical and emotional. As always, ride smart. Get thoroughly trained before starting to ride and then take time to practice on back roads before hitting main thoroughfares. Take your time and don’t try to beat lights or get in front of slow drivers. A recent tragedy in Carmel proved the necessity of this. And, of course, NEVER drive while impaired. Even one beer can affect reaction time enough to impair shifting and clutch operation and to impair turning ability. Just don’t do it.
I’m off to ride. Have a great day!