SHOW NOTES

Runners Toilet Troubles

(06:06)

We are all aware the endurance running creates a physical stress on the body and that includes the digestive system. The areas to consider are physiological and mechanical:

• Physiological – we must consider the impact of stress hormones and reduced blood flow to the Gastrointestinal tract

• Mechanical – bouncing effect of running and how that affects the digestive system in particular the bowel

(07:25)

The impact of stress on the digestive system. Anxiety or excitement tends to be especially high before a race event and this anxiety or excitement is thought to affect gastric hormone secretion, which in turn may affect intestinal/gut motility.

(10:13)

Why some runners think that running activity helps them manage constipation.

(12:32)

How the colon works in relationship to having a bowel movement.

(13:59)

Chronic Constipation

If you experience long transit times (optimal transit time is 12-24 hours) and less than one bowel movement per day this may lead to compromised absorption of nutrients and a buildup of toxic materials in the colon and potentially recirculation of toxins and hormones.

From a female health perspective, having a regular daily bowel movement will help eliminate excess oestrogen. The liver converts hormones into a water-soluble form, and they are transported into the gut where they can be safely excreted via the stool. However, if your bowels aren’t moving, oestrogen sticks around longer than it should and goes back into circulation in the body. That can lead to hormonal symptoms.

(15:57)

What are some of the potential reasons for constipation?

There are many contributory reasons for chronic constipation – dehydration, a low fibre diet, medication, magnesium deficiency, sedentary lifestyle, alterations in gut microflora, muscular and neurological conditions, stress and toilet habits. Constipation is very common and often people with constipation say it’s something they have lived with for years.

(17:55)

Suggestions to help alleviate chronic constipation

IMPORTANT: Sometimes the bowel can be compacted with a buildup of waste so if you are constipated, it’s important to make nutritional changes slowly and gradually to your food plan.

• Consider supplements such as magnesium and artichoke to help relax the bowel – only do this with professional medical or nutritional supervision.

• Establish a regular toilet habit at the same time every day (even if you don’t “go” it may help stimulate the bowel to move, and over time the bowel may start to respond

• Being well hydrated is important, if you’re not hydrated then the stool will dry out and may not move through the colon easily

• Add soluble and insoluble fibre to your daily diet ( build up fibre content gradually)

(20:16)

The role of fibre in digestive health.

(23:01)

What are some of the potential reasons and health concerns for diarrhoea symptoms ?

Potential reasons for diarrhoea or loose stool (a watery bowel movement. For example, there may be an infection – it could be bacterial, viral or parasitic. There may be a digestive health condition such IBS or inflammatory diseases such as coeliac, Ulcerative Colitis, Crohns or other conditions such as pancreatitis or hyperthyroidism. There are stress triggers and food intolerances or an inability to digest FODMAP foods to consider too … and you should consider if your run training plan a contributor too.

Apart from the obvious distress that having diarrhoea/loose stools/urgency to go leads to, there are a couple of health concerns to point out – firstly it may lead to dehydration and secondly malabsorption of nutrients. With diarrhoea, food moves too fast through your bowels for nutrients to be absorbed.

It’s important to have a medical professional or qualified nutritionist investigate reasons for chronic diarrhoea – don’t put up with it – your body is sending a sign that something needs addressing and you need to rule out any potentially serious health concerns.

(29:33)

The foods which are commonly associated with triggering exercise induced symptoms such as bloating, cramps, urgency to do and diarrhoea are:

• Dairy foods containing Lactose

• Spicy foods

• Coffee/caffeinne

• Alcohol

• High Fibre foods

• High consumption of sports gels and drinks – they often contain a high amount of sugar/sweeteners

• FODMAP foods – Fodmaps are found naturally in many foods. They are a collection of short-chain carbohydrates (sugars) that are poorly absorbed fully in the gut which may trigger IBS like symptoms in some people. These carbohydrates are rapidly fermented by bacteria in your intestines to produce gas. FODMAPS can also pull water into your gut. Water and the production of gas stretches and bloats your gut to trigger IBS like symptoms.

(31:38)

Examples of FODMAP FOODS

Some typical foods everyday foods which are high in FODMAPS are Ripe Bananas, Dates, Mango, Watermelon, Butternut Squash, Pumpkin, Various Breads containing wheat, Pasta, Avocados, Onions, garlic, Sweet Potato.

FODMAP intake is high among endurance athletes both surrounding exercise (that’s pre/during/post training and races) and habitually. Runners often choose High FODMAP foods particularly around PRE-RACE FOOD CHOICES.

(33:36)

Using a food/symptoms/training diary to identify food triggers.

(36:12)

TIPS for calming digestion pre-race:

• Resolve digestive issues long before race day as stress/anxiety/excitement will exacerbate symptoms

• Practice eating/drinking race day nutrition well ahead of race day so you’ll know what works for you and your digestion is trained

• In the 2 days leading up to the race avoid eating any of the triggering foods or drinks that you’ve identified from your food diary.

• Don’t overload with high fibre foods – eat just enough fibre to keep your bowel moving regularly

• Ensure you are well hydrated before and during the race

• If you are using sports gels have water alongside them and don’t overconsume

• Get good rest and sleep in the days before the race

(38:12)

KEY Takeaways (see below)