The BIÂN Blog

Key Nutrients for Alleviating Constipation

1. Dietary Fiber: Fiber is renowned for its role in preventing and relieving constipation. It adds bulk to the stool, facilitating easier passage, while also nourishing beneficial microbiota in our gut. There are two types of dietary fiber:

• Soluble Fiber: Found in oats, legumes, fruits, and seeds, soluble fiber aids in proper gut contraction and stool movement.
• Insoluble Fiber: Present in whole grains, vegetables, and seeds, insoluble fiber contributes to stool bulk and gut health.

2. Water: Adequate hydration is essential for softening the stool, making it easier to pass. Insufficient water intake can lead to hard, dry stools, exacerbating constipation.

3. Magnesium: This mineral relaxes the muscles of the digestive tract, promoting regular bowel movements. Foods high in magnesium include leafy greens, nuts, seeds, and whole grains.

4. Vitamin C: Found in citrus fruits, strawberries, and bell peppers, vitamin C helps soften the stool and promote bowel regularity.

5. Movement: While not a nutrient, physical activity supports healthy digestion by promoting the contraction of smooth muscle in the gut.

Top Vegetables for Preventing Constipation

1. Broccoli and Cauliflower: These vegetables are rich in insoluble fiber, adding bulk to the stool and supporting gut health.
2. Spinach and Kale: Green leafy vegetables are excellent sources of fiber, aiding in proper gut contraction and stool movement.
3. Sweet Potato and Rutabaga: The skins of these root vegetables contain insoluble fiber, contributing to stool bulk and promoting bowel regularity.
4. Cabbage: Cabbage is a valuable source of insoluble fiber, which supports overall gut health and regular bowel movements.

Understanding FODMAPs and Their Impact

FODMAPs, short-chain carbohydrates found in certain foods, can trigger gastrointestinal symptoms in some individuals, especially those with irritable bowel syndrome (IBS). Avoiding FODMAPs can sometimes lead to constipation due to a reduction in dietary fiber intake, potentially impacting gut health and regular bowel movements.

By understanding the crucial role of nutrients like fiber, water, magnesium, and vitamin C, as well as the impact of FODMAPs on gut health, individuals can make informed dietary choices to alleviate and prevent constipation effectively.

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Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

As humans, we've all encountered those familiar feelings of angst, anxiety, and dread that tend to surface as Sunday evening approaches. The term "Sunday Scaries" has been used to describe these emotions, which often arise as we contemplate the week ahead. But just how common are these Sunday Scaries, and what can be done to manage them effectively?

The Sunday Scaries: A Common Experience

The Sunday Scaries, while not a clinical diagnosis, are a widely shared phenomenon. Many people, at various stages in their lives, have experienced some form of anticipatory anxiety on Sunday nights. It's essential to recognize that these feelings should not completely overwhelm individuals, and there are strategies to cope with them effectively.

Vulnerable Groups and Triggers

Typically, individuals who already experience anxiety or depression may be more susceptible to the Sunday Scaries. However, it's important to note that one doesn't need to have a diagnosed mental health condition to experience these feelings. Furthermore, certain life circumstances, such as dissatisfaction with work, changes in job dynamics, or significant personal events like returning to work after a maternity leave or welcoming a new pet, can exacerbate these emotions. It's crucial to pay attention to how various aspects of one's life are influencing their feelings about the approaching workweek.

Managing the Sunday Scaries

There are specific strategies that can help individuals manage and reduce the impact of the Sunday Scaries:

1. Plan Enjoyable Activities: Scheduling something enjoyable for Sunday, Monday, and even Tuesday can give individuals things to look forward to beyond the workweek.
2. Treat Yourself: Engaging in activities that bring joy on Sunday night, such as a relaxing bath, a soothing cup of tea, or indulging in a favorite show.
3. Establishing a Routine: Creating a comforting routine that helps alleviate the dread of Sunday night, which could involve organizing tasks for the upcoming week, though care should be taken not to spend too much time working.
4. Distract Yourself: Engaging in activities that divert attention from the impending week, such as reading a captivating book or solving a crossword puzzle.

By incorporating these strategies into one's routine, it's possible to effectively manage the Sunday Scaries and alleviate the accompanying anxiety. As individuals navigate the complexities of their daily lives, understanding and addressing the Sunday Scaries can significantly enhance their mental well-being, leading to a more balanced and fulfilling existence.

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Are you looking to achieve your fitness goals? One powerful tool that can support your journey is tracking and logging your routine. Mar Soraparu, Chief Wellness Officer and Co-Founder at BIÂN, shares the benefits of fitness journaling and offers guidance on how to make the most of it.

Why Track and Log Your Routine?

Tracking your fitness routine provides valuable data that can help you understand your patterns of motivation and hurdles. By observing these themes, you can make informed adjustments to your approach and stay on track towards achieving your goals. Tracking your progress over a period of time allows you to identify trends and make targeted improvements.

Essential Elements of a Good Fitness Journal

A good fitness journal should include the following elements:

1. What is working?: Take note of how you feel during workouts, any noticeable changes in your body, and positive outcomes you are witnessing. Celebrating accomplishments and recognizing what is going well boosts motivation.
2. What needs work?: Identify obstacles or behaviors that are hindering your progress. Explore emotions that may be driving unwanted behaviors and reflect on strategies to overcome them.
3. Did I hit my fundamentals?: Choose three key fundamentals that are important to your fitness journey, such as movement, sleep, and nutrition. Evaluate your adherence to these fundamentals and assess their impact on your overall well-being.

Different Approaches to Fitness Journals

Fitness journals can take different forms, and finding the one that resonates with you is essential. Here are a few approaches you can consider:

1. Prompted Journal: Instead of starting with a blank piece of paper, opt for a journal that provides specific questions or prompts. This structure helps guide your reflection and makes journaling a more enjoyable experience.
2. Customized Journal: Create your own fitness journal that aligns with your unique goals and preferences. Personalizing the content and format allows you to focus on areas that are most relevant to your fitness journey.

Tips for Effective Fitness Journaling

Mar Soraparu offers some additional tips to make your fitness journaling experience productive and enjoyable:

1. Usefulness over Crutch: Journaling should serve as a useful tool, not a crutch. Once you understand your themes and needs through tracking, shift your focus towards how you feel. Trust your intuition and listen to your body rather than relying solely on tracking data.
2. Avoid Overtracking: While tracking is valuable, it's important to strike a balance. Too much tracking can consume excessive time and energy. Once you have established a routine and gained self-awareness, allow yourself to rely more on intuition and experience.

Finding the Right Journal for You

You can create your own fitness journal or explore available options in the market. For a more structured approach, consider engaging a coach who offers journal-based coaching programs. At BIÂN Chicago, we offer personalized coaching services that incorporate fitness journaling to support your fitness journey.

Remember, fitness journaling is a powerful tool to help you stay focused, motivated, and accountable as you work towards your goals. Embrace the practice and unlock its potential to accelerate your progress.

Bloating is a common digestive issue that many people experience at some point in their lives. To shed light on this topic, we turned to Dr. Ben Schuff, the Director of Naturopathy and Nutrition at BIÂN. He answers some commonly asked questions and provides expert advice on how to address bloating effectively.

What Causes Bloating?

Dr. Schuff identifies several common causes of bloating and offers brief explanations for each:

1. Eating Too Quickly: When you eat at a pace that surpasses your digestive function, you may experience bloating or indigestion. Slowing down and chewing your food thoroughly can help alleviate this issue.
2. Overeating: Consuming more food than your body can handle overwhelms digestion and leads to bloating. Being mindful of portion sizes and listening to your body's signals of fullness can prevent overeating.
3. Swallowing Air: Eating quickly and using straws are common ways that air can become trapped in our stomachs, causing bloating. Avoiding these habits can reduce the amount of trapped gas and alleviate discomfort.
4. Complexity of Meals: Certain foods, such as those high in dietary fiber or those containing sugar, artificial sweeteners, and alcohol, can upset the stomach and contribute to bloating. Gradually introducing new fiber-rich foods into your diet and being mindful of your tolerance can help manage bloating.
5. Constipation: Infrequent bowel movements disrupt the normal digestive process, delaying stomach emptying and leading to bloating. Addressing constipation through dietary changes, hydration, and regular exercise can improve digestive health.
6. Sedentary Lifestyle: Our digestive system relies on the active movement of our bodies to facilitate the movement of food through the digestive tract. Being sedentary, especially after a large meal, can contribute to bloating in some individuals. Engaging in light physical activity, such as going for a walk, can help alleviate symptoms.

When to Seek Medical Attention

While mild bloating is generally harmless and can be managed with lifestyle changes, there are instances where seeing a doctor is necessary. Dr. Schuff highlights some signs and symptoms that warrant seeking medical attention:

1. Persistent Bloating: If bloating persists or becomes chronic despite dietary or lifestyle changes, it's important to consult a healthcare professional.
2. Severe Abdominal Pain: Intense abdominal pain, especially when accompanied by fever, vomiting, or changes in bowel habits, should not be ignored and requires medical evaluation.
3. Unexplained Weight Loss: Significant and unexplained weight loss combined with bloating could be a sign of an underlying condition that needs to be addressed by a healthcare professional.
4. Changes in Bowel Habits: Persistent diarrhea, constipation, or changes in stool consistency or color should be discussed with a doctor.
5. Presence of Blood: If you notice blood in your stool or experience rectal bleeding, it is essential to seek medical attention promptly.

Expert Answers to Common Questions

Dr. Schuff answers some popular questions about bloating:

1. Can certain foods cause bloating?: Yes, certain foods like beans, lentils, broccoli, cabbage, onions, dairy products (in lactose-intolerant individuals), and carbonated beverages can cause bloating due to their gas-producing properties. Gradually introducing these foods into your diet and acclimating your microbiota can help reduce discomfort.
2. Is bloating a sign of pregnancy or hormonal shifts?: Yes, bloating can be a common early sign of pregnancy and can also occur during different stages of a woman's menstrual cycle due to hormonal changes.
3. Can medications cause bloating?: Yes, certain medications, including antacids containing calcium or aluminum, opioids, nonsteroidal anti-inflammatory drugs (NSAIDs), and certain antidepressants, can cause bloating as a side effect. If you experience regular bloating while taking these medications, consult your healthcare provider.
4. Does stress contribute to bloating?: Absolutely. Stress can affect digestive function and contribute to bloating. Being in a relaxed state promotes efficient digestion, while stress can hinder the process.
5. Can bloating be a sign of a more serious condition?: Although bloating is often benign and related to dietary or lifestyle factors, it can sometimes indicate an underlying medical condition, such as ovarian cancer, liver disease, or gastrointestinal disorders. If persistent or severe bloating occurs, it's essential to consult a healthcare professional for evaluation.

Final Thoughts: Managing Bloating

1. Slow Down Your Eating Pace: While you don't need to eat at a snail's pace, be conscious of whether you're taking bites before swallowing the previous one. This simple awareness can help you determine if you're eating at an appropriate pace or rushing through meals, which can lead to discomfort.
2. Be Aware of the Context of Your Digestive Symptoms: Keep a basic food journal to identify any patterns between your symptoms and specific foods, alcohol consumption, stress levels, or the pace and distractions during meals. Understanding these associations can provide valuable insights into managing bloating.
3. Move Your Body After Meals: Engaging in light physical activity after eating, especially larger meals, can aid digestion by promoting movement in the digestive tract. Avoid sitting still for extended periods, as it can exacerbate bloating.
4. Seek Professional Help if Symptoms Persist: If bloating symptoms persist despite lifestyle adjustments, it's wise to seek guidance from a qualified medical professional. They can provide personalized advice and help navigate your digestive concerns.

Remember, everyone's experience with bloating is unique, and finding effective strategies may require some trial and error. By adopting a mindful approach, listening to your body, and seeking professional support when needed, you can manage and reduce bloating for a more comfortable digestive experience.

Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

In recent years, there has been a surge in the popularity of beauty ingestibles, particularly oral collagen supplements. These products claim to improve the health and appearance of hair, skin and nails from within. But, do these beauty pills and powders live up to their promises? Let's dive into the science and evidence behind them to determine their effectiveness.

The Science of Collagen Absorption

Collagen, the essential protein responsible for providing structure and support to various tissues in our bodies, plays a crucial role in maintaining healthy hair, skin and nails. However, simply consuming collagen orally may not guarantee its direct benefits to these specific areas. The collagen molecule is too large to be absorbed through the small intestine, necessitating its breakdown into smaller peptides that can be absorbed into the bloodstream.

To overcome this absorption hurdle, there are supplements that provide collagen in the form of pre-broken-down peptides. These collagen peptides offer enhanced bioavailability and ease of absorption, eliminating the need for the body to break them down further. This allows for a more efficient and effective delivery of collagen to the bloodstream.

It is important to note that even with their improved bioavailability, there is still no guarantee that these collagen peptides will specifically target the skin, hair and nails. Collagen is a versatile protein that is also utilized in the formation of bone, blood vessels, tendons and other connective tissues. Consequently, when we consume collagen supplements, these peptides have the potential to be dispersed to various areas, benefiting the overall health of our body.

While the general benefits of collagen supplementation on overall health cannot be discounted, individuals seeking specific improvements in their hair, skin and nails might explore additional targeted approaches. Combining collagen supplementation with a healthy lifestyle that includes a balanced diet rich in nutrients required for hair, skin and nail health, along with proper skin care regimens and hair care, may yield more comprehensive results.

Collagen production can be influenced by factors such as aging, poor diet and lifestyle choices. In addition to supplementation, habits that support collagen synthesis, such as consuming foods rich in vitamin C, which aids collagen production, can have a synergistic effect on promoting healthier hair, skin and nails.

The Role of Specific Peptides

The role of specific peptides in the realm of hair, skin and nails is a subject of great interest when it comes to collagen supplementation. Among the various peptides found in collagen, certain ones like prolylhydroxyproline and hydroxyprolylglycine have shown promising potential in positively impacting these areas.

Research suggests that these specific peptides are highly abundant in the bloodstream following the ingestion of oral collagen. They have been associated with benefits such as reducing the appearance of wrinkles and improving the moisture content of the skin. This indicates that products containing high quantities of these peptides may have the best chance of delivering visible improvements to hair, skin and nails.

Beneficial peptides can also be obtained from several food sources. Fish, poultry, meat, eggs, dairy products, legumes and soy naturally contain prolylhydroxyproline and hydroxyprolylglycine. Including these foods in one's diet can be a complementary approach to collagen supplementation, providing additional sources of these specific peptides.

The effectiveness of collagen supplements on hair, skin and nails is still an area of ongoing research. While there is preliminary evidence pointing toward the potential benefits of specific peptides, more studies are needed to fully comprehend their impact and how they interact with different individuals.

Factors such as individual variations in metabolism, genetics and overall health can influence how collagen supplements work. Therefore, it is essential to consider collagen supplementation as part of a holistic approach to wellness, combining it with other healthy habits and practices.

Ultimately, the pursuit of healthier hair, skin and nails should encompass a well-rounded lifestyle that includes a balanced diet, adequate hydration, proper skin care regimens, stress management and regular physical activity. These factors work in synergy to support optimal health and may enhance the potential benefits of collagen supplementation.

As research continues to unfold, it is important to stay informed about the latest findings and recommendations from trusted sources. Consulting with healthcare professionals or dermatologists can also provide personalized guidance on the most suitable approaches for improving hair, skin and nail health.

Additional Benefits of Oral Collagen

Even if oral collagen supplements may not provide direct and guaranteed benefits to hair, skin and nails, they can still offer other advantages. As we age, our bones, cartilage, blood vessels and connective tissues gradually lose strength and resilience. Consuming collagen orally has the potential to fortify these structures, thereby promoting overall musculoskeletal health.

Collagen plays a crucial role in supporting the body's underlying structure. It is responsible for maintaining the integrity and flexibility of bones, tendons, ligaments and other connective tissues. By replenishing collagen levels through supplementation, individuals can potentially stave off the natural decline in these essential structural components.

Research suggests that collagen supplements may contribute to improved joint health, potentially alleviating symptoms of conditions like osteoarthritis and enhancing mobility. Collagen is also involved in the formation and maintenance of healthy blood vessels, which are vital for proper circulation and cardiovascular function.

Considerations for Specific Individuals

It's crucial to consider individual circumstances when deciding whether to use collagen supplements or drinks. People who are prone to gout or have medical conditions that require them to limit protein intake should exercise caution when consuming collagen supplements. Collagen is a protein and may exacerbate symptoms or interfere with certain medications in these cases. Consulting with a healthcare professional is advisable to ensure the compatibility of collagen supplementation with specific medical conditions.

It's important to approach these products with realistic expectations and consider the broader potential benefits they may offer to other aspects of our health. There are still benefits to oral collagen, even if it is not found to go directly to hair, skin and nails. It has also been shown that these peptides play a role in anti-hypertension, inflammation and glucose intolerance.

So, look for products that contain high quantities of prolylhydroxyproline and hydroxyprolylglycine, as these peptides have shown promise in improving the moisture content of the skin and reducing wrinkles. However, it's essential to remember that individual results may vary.

As always, it's best to consult with a healthcare professional or registered dietitian before incorporating any new supplements or making significant changes to any diet. They can provide personalized guidance based on specific needs and goals.

Samantha Gatewood, MSN, APRN, FNP-C, is a board-certified nurse practitioner at BIÂN Chicago with a decade of experience in aesthetics. She trained at Northwestern Medicine, where she obtained hands-on experience in aesthetic enhancements utilizing neurotoxins and dermal fillers, cosmetic and reconstructive surgeries, skin care education, chemical peels and laser treatments. Gatewood is a member of AANP for nurse practitioners and a member of the International Society of Plastic and Aesthetic Nurses (ISPAN).