Constantly Constipated? It Could Be Bad for Your Brain

About 16 percent of U.S. adults experience constipation, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), and that percentage more than doubles when it comes to adults 60 and older. A number of age-related factors can contribute to constipation, including medication side effects, dehydration and decreased physical activity. (To put it bluntly, movement gets things moving.)

While the brain may seem distant from your gut, emerging research shows that the two are connected and in constant communication. That means that what’s happening in one can impact the other. “And there's no doubt that anything and everything that helps us clear toxins from our body is very important,” says Maria C. Carrillo, chief science officer for the Alzheimer’s Association. “That includes urine and that includes, of course, your stool. So, all of this makes sense.”

The takeaway, Ma says, is to talk to your doctor if you are experiencing frequent constipation. It’s possible a small change in your diet or medication regimen could remedy the situation. “We should watch for symptoms of abnormal intestinal function, especially constipation, in older individuals, as these symptoms may hint at a higher risk of cognitive decline in the future,” Ma says.

Can gut bacteria affect your risk for Alzheimer’s disease?

Another study presented at the conference on July 19 found a link between low levels of specific gut bacteria and elevated levels of the proteins amyloid and tau, which are defining features of Alzheimer’s disease.

Looking at fecal samples and cognitive measures from 140 middle-aged individuals from the Framingham Heart Study, researchers found that higher levels of amyloid and tau (detected by brain scans) were associated with lower levels of the bacteria Butyricicoccus and Ruminococcus, and higher amounts of the bacteria Cytophaga and Alistipes.

The findings suggest that the buildups Alzheimer’s biomarkers amyloid and tau in middle-aged, cognitively healthy individuals “are associated with changes in the gut microbiome structure and function,” says lead researcher Yannick Wadop, from the Glenn Biggs Institute for Alzheimer’s and Neurodegenerative Diseases at UT Health San Antonio. They also suggest that “manipulating or monitoring the abundance of bacteria with neuroprotective effects could contribute to Alzheimer’s risk reduction,” Wadop adds.

More research is needed to better understand the connection between the microbiome and the brain, Wadop says. (The Alzheimer’s Association is looking into how behavioral changes impact the gut bacteria and how that relates to brain health, with its large U.S. POINTER study.) In the meantime, there are a few things individuals can do help keep the community of microbes in their gut healthy and happy. 

Diets high in fast food, sugar, processed foods and alcohol can decrease gut health, according to the Mayo Clinic. Instead, opt for high-fiber foods like fruits, vegetables and legumes. These foods are also associated with better brain health, according to a report on nutrition and brain health from AARP’s Global Council on Brain Health. Fermented foods, like sauerkraut, kimchi and yogurt with live cultures, are good for the gut, too. 

And don’t forget: “Everything that happens to our body below the neck is very closely tied to what happens in our brain,” Carrillo says, adding that taking a more holistic approach to our overall health is key.