Is it difficult for you to deal with it?
Are you wondering if this is related to your skin problems?
Chronic constipation, or in other words, constipation, is a delicate topic that needs more attention and clarity.
Example from My Practice
I work with a lot of women with acne, and in my practice, I’ve noticed one thing – if any of them suffers from chronic constipation, I cannot help her clear her skin unless I first help her solve the gut problem – meaning, restore her normal bowel movements.
Some time ago, I had a case with a client who had long-term cystic acne. Acne that was the result of many imbalances on both a physical and a psycho-emotional level. This client also had chronic constipation for many years. What shocked me about her story? She had visited numerous specialists in different fields, and no one had paid attention to the fact that she had been suffering from constipation for years and couldn’t go to the bathroom normally for days.
Constipation is a serious problem. Why? Because your body gradually becomes toxic, which leads to illness. If you suffer from this issue, you know all too well how unpleasant it is. You feel toxic both physically, mentally, and emotionally.
How does constipation worsen and deepen acne?
You’ve probably heard and know that the condition of the gut (whether good or bad) reflects on the condition of the skin. But if you’ve been wondering whether irregular bowel movements are directly related to your skin problems and acne – YES, absolutely.
How often is it normal to go to the bathroom?
In order for the body to rid itself of waste products and prevent the reabsorption of toxins from the intestines back into the body, it is vital to have daily bowel movements. If there is no bowel movement at least once a day, or if you feel your bowels are not fully emptied, then constipation (or chronic constipation) may be the issue.
What can be the causes of constipation and how does it lead to acne?
Most often, the root causes lie in our daily habits and lifestyle, such as insufficient fluid intake, lack of fiber in the diet, and a lack of physical activity, exercise, and movement.
Many of my clients suffer from constipation or incomplete bowel movements, and this is one of the first issues we address. Most of them manage to regulate their bowel function within 2-3 weeks to a month, and as a result, the condition of their skin begins to improve.
However, in some people, there are additional accompanying factors. These factors affect the peristalsis of the intestines, and in some cases, it is harder to overcome constipation.
Genetic Factor
One such cause can be a hereditary predisposition to improper detoxification. As you know, acne can be passed down genetically, and the connection lies in ineffective liver detoxification. This is also a reason for stagnation in the liver (the body’s purification station), resulting in insufficient bile production. And what does bile do? Besides participating in fat breakdown, bile also stimulates peristalsis (movement) of the intestines. When the liver is sluggish, there is insufficient bile, which leads to sluggish intestines and often results in constipation.
Dysbiosis
Another often overlooked cause of chronic constipation is dysbiosis, or an imbalance in the gut microbiome. This is also commonly found in people suffering from acne. What happens in this case? The overgrowth of certain bacteria in the gut leads to fermentation of the consumed food, which causes gas. The gas slows down the movement of the intestines, resulting in difficulty with defecation, bloating, constipation, and auto-intoxication.
The factors are interconnected, and it is important to consider every aspect of the problem.
Chronic Constipation and Hormonal Acne
Hormonal acne is often the result of an imbalance in the levels of female hormones, estrogen and progesterone. Even more commonly, there is an excess of estrogen, a condition known as estrogen dominance.
Chronic constipation can significantly impact hormonal balance and can make it truly challenging to achieve hormonal equilibrium if the gut issues are not addressed first.
Why is that, you ask?
When there is an excess of hormones, they need to be eliminated from the body in some way. This process heavily involves the liver (which metabolizes fats, hormones, and toxins) and the colon (also one of the main detox organs responsible for elimination). For the detoxification process to be effective, all detox organs must work in close cooperation. The liver is responsible for deactivating estrogen by attaching a methyl group to it, transforming it into a water-soluble compound. This water-soluble compound then passes through the colon and is excreted from the body.
When constipation impairs the proper functioning of the colon, it hinders the elimination of these waste products, leading to a buildup of excess estrogen in the system. This can then contribute to hormonal acne.
How Constipation Increases Estrogen and Worsens Hormonal Acne
When dealing with constipation, two things happen that elevate estrogen levels in the body and, consequently, exacerbate hormonal acne:
1. Constipation and Gut Dysbiosis
Chronic constipation often accompanies gut dysbiosis (an imbalance in the gut microbiome). As a result, there is an overproduction of the enzyme beta-glucuronidase. This enzyme is associated with higher levels of circulating estrogens and reduced estrogen elimination through the intestines. Beta-glucuronidase reactivates estrogen that was previously deactivated by the liver, allowing it to re-enter the body.
2. Estrogen Retention in the Gut
Constipation leads to prolonged retention of estrogen in the gut. The longer estrogen stays in the intestines, the more opportunity the beta-glucuronidase enzyme has to reactivate estrogen and allow it to be reabsorbed into the body.
This ongoing reabsorption of estrogen increases its circulation in the body, which further exacerbates the imbalance between estrogen and progesterone. As a result, hormonal acne becomes more aggravated and worsens.
Addressing both the constipation and dysbiosis is essential for restoring balance and improving acne, as they are key contributors to the hormonal fluctuations driving skin issues.
How to Deal with Chronic Constipation, Support Daily Bowel Movements, and Improve Your Skin Cleansing
1. Increase Fiber Intake
Ensure that at least 50% of your diet consists of vegetables (and fruits) that are low in starch. A great fruit choice for this is raspberries, as they are rich in fiber, which aids in proper digestion and bowel movement.
2. Drink Enough Water
How much water is enough? The easiest way to calculate is to multiply 30 ml of water by your body weight in kilograms. For example, if you weigh 50 kg, you should aim to drink at least 1.5 liters of water per day.
3. Stay Active
Daily exercise and movement stimulate bowel peristalsis (the contractions of the intestines that move waste through the digestive tract). This promotes regular bowel movements, improving digestion and detoxification.
Example from Practice:
Some time ago, a client shared with me that she struggled to regulate her bowel movements and experienced uncomfortable bloating in her abdominal area. It turned out that she spent more than 8 hours a day sitting at her desk in front of a computer. She ate lunch in the same position and hardly moved throughout the day. As a result, her abdominal area was literally compressed for most of the day. Consider whether you might be making a similar mistake?
4. Support Your Liver
Good liver function is essential for the production of adequate amounts of bile, which encourages bowel peristalsis and regular bowel movements.
5. Balance Your Gut Microbiome
This will reduce fermentation in your intestines, decrease gas production and bloating, and significantly ease daily bowel movements.
I know that this is a delicate topic and many women are hesitant to share and talk about it. However, you need to find a solution, and the sooner, the better. Everything else takes a back seat because if your body isn’t being cleansed effectively and daily, it literally poisons you from the inside, causing imbalances on many levels and making it impossible to clear up your skin as well.
Still have questions and want to learn more on the topic of acne?
Take a look at the Basics for Clear Skin Program.
