Potty Talk Part Three: Constipation Nation

We talk about our children and our spouses, about work and our weight. We can talk about PMS, pimples and wrinkles but we draw the line. We don’t really talk about our tummy troubles. And we have them, I don’t know what it is but I feel as though constipation is running rampant. I have a theory that constipation is worse in winter. I’m not a researcher but many more clients complain about constipation in colder months.  Could it be a lack of sun and therefore vitamin D? In animal studies rats without vitamin D do develop constipation.

Let’s start with the basics, in order to “go” you need motion and the lotion. By "motion" I mean activity. Aerobic exercise helps muscles in the intestines contract.  If you are not a regular exerciser, make sure you are walking 10-15 minutes at least a couple times a day. Certain yoga poses such as bow pose and plough can also help. Lotion refers to two things necessary to move stool through you fluid and fat.  Dehydration leads to hard stools so be sure to drink 48 to 64 ounces of water a day. Fat phobia can also cause dehydration. Avocado, coconut oil and other good fats do the body (and the bowels) good.

There are also some trusted tummy tools:

• Chia seeds contain insoluble fiber and fat both helpful when constipated.
• Magnesium is connected to bowel function. I have mentioned a product before called Natural Calm that can be prepared like a tea in the evening.  Pumpkin seeds and cocoa also have a good amount of magnesium and fiber.

• Probiotics- your gut flora has a big impact on your bowel movements.  A probiotic supplement containing the culture bifidus helps promote regularity. Also, in case you need another reason to skip the Splenda it kills gut bacteria.
• Jerusalem Artichokes naturally contain a prebiotic called inulin. Prebiotics help the proliferation of probiotics, you can think of them as fuel for the probiotics. Jerusalem artichokes are a vegetable (you can make latkes out of them for Hanukkah) and there are also pastas made from Jerusalem artichokes.
• There are 3 A's: acupuncture can be very helpful if you have chronic constipation as can aromatherapy, black pepper oil inhaled or rubbed on your belly has been suggested for constipation. And Aloe vera juice can be a strong “tool”. It can be added to juices or smoothies and as with any of these suggestions, start slowly. When it comes to “going” to much of a good thing isn’t fun either.

Some foods should be avoided if you are dealing with constipation and those are the mainly the whites or foods with white flour or white sugar and too much animal protein. Try keeping meat and poultry to once a day if you are binded. Cow's milk has been connected with constipation particularly in children. Goat's milk is worth a try if you're curious. Also on the skip list are laxatives containing senna as an ingredient as these build dependence. If constipation persists it can indicate a problem with thyroid function and should be taken seriously. As you can see, this is a big topic and there is a lot more I could say but I’ve got to “go” now.

OK let's hear it, are you constipated? If so is it worse in winter? What are your tummy tools? Do you talk to friends or family members about your bowels? 

Smell Yourself Thin? Sniffing out Sensa.

Recently, I received the following question on my Facebook page:
Lauren, have any of your patients asked you about Sensa? Don't get mad at me for asking... :)
I’m happy to answer questions about anything food or weight-related no matter how far-fetched. What’s interesting is that in this question you can see my “friend” had suspicions about this product...but still wanted to know more. If you’re unfamiliar with Sensa, it’s a scent-based weight-loss product made of natural and artificial ingredients that comes in a salt-like shaker and resembles powdered sugar. You sprinkle Sensa onto your food prior to consuming it in the same way you would sprinkle salt or pepper. The shaker has two sides; a sweet side to be used on sweet foods and a salt side to be used on savory foods. This shaking isn’t cheap, the Sensa program is suggested for 6 months; a 6 month supply costs $235.

Sensa was developed by Dr. Alan Hirsch, a board certified neurologist and a psychiatrist, who specializes in research of sensory response. The idea is that Sensa enhances the smell and taste of food, which suppresses hunger. Dr. Hirsch calls this “sensory specific satiety.” Whether or not Sensa suppresses hunger, the connection between flavor and satiety is interesting. On one hand I think of artificial sweeteners, which enhance the sweetness of food and increase caloric intake. Then there is the notion that spicy foods, with intense flavors, increase satiety as you are satisfied by the flavor and eat less. Intrigued, I had a look at the research.

Dr. Hirsch says he has proof of the effectiveness as he conducted a 6 month study in which 1,500 participants lost an average of 30.5 pounds during the 6 months. The problem is, he never published the study. It’s difficult to agree with the results of a study that is not in a peer reviewed journal. Another important thing to note about his study is that the participants weighed themselves and reported their weight without being checked by his team. The show 20/20 contacted 4 people that were said to be participants of the study and although they all claimed to have lost weight during the 6 months, none of them had been able to keep the weight off. I read a bunch of testimonials on various websites and some people swear by Sensa while others say they haven’t lost an ounce and that it’s a waste of money. This makes me think that aside from the fact that the jury is still out (or hung) on Sensa, our response to scent and its relationship to hunger may vary from person to person as do food preferences and food-related memories.

I would love to see Dr Hirsh publish his studies or have aromatherapy and weight loss studied more. Scent is our most primitive sense. Scent has been shown to trigger memories. Certain scents such as mint and eucalyptus are energy boosting. Others, like lavender are relaxing. I use Origins lavender oil nightly on my wrists and swear by it. In terms of appetite, there are 2 scents that repeatedly. One was vanilla, the scent of vanilla is said to decrease sweet cravings. The other is patchouli, patchouli is said to decrease appetite. Maybe that’s why lots of hippy chicks are skinny, it may not be the concert dancing after all. I would save your money and skip Sensa for now. I don’t think it’s dangerous but I’m not convinced it’s effective either. In the mean time, sniff some patchouli oil (or its relative the under arm) and let me know how your appetite is.
What do you think of Sense? Sensible or scam? How do you decide whether to invest in a weight loss product or supplement? And are there certain scents that you feel increase or decrease your appetite?