The Second Brain: Understanding the Gut Brain Axis

Our country’s celebratory bicentennial year and my 10th year—1976—returns me to a dizzying amount of transition and change in our family: my mother’s remarriage, a move into the city in the middle of third grade, my mother’s unexpected hospitalization for a sudden, but non-life-threatening illness, and the unimaginable loss of 3 grandparents. My anxiety surely predated these events, but it is not a surprise that my level of distress and discomfort was ratcheted up in volume and intensity. I was a mini train wreck, unable to understand cognitively what my body—particularly my gut—was communicating. Various and dreadful GI tests revealed that my gut was functioning “normally,” despite symptoms that were so painful and disruptive, my anxiety focused exclusively on my gut’s seeming inability to do its job quietly and without rebellion.

More than 40 years ago, there was very little information about the importance of the gut-brain connection, and my very unhelpful diagnosis of gastroenteritis (today I would most likely be diagnosed with IBS) led me no closer to symptom relief.  I have no specific memories of when or under what circumstances my symptoms and anxiety quieted, but by 5th grade—and during another family move mid-year—I was well again.

This is a long-winded introduction to a subject that for personal and professional reasons has captivated my attention and desire to understand why the gut-brain axis plays such a fundamental role in our physical and mental health. The gut and its microbiome affect virtually every aspect of our body’s functioning: immunity, body weight, metabolism, and mood, among others.

 First, definitions of some terms that have become buzz words in the health and medical community:

• The gut microbiome comprises trillions of bacterial, fungi, and other microbes. Our gut microbiome helps control digestion, metabolism, the immune system, and other key aspects of our health.

• The gut-brain axis refers to the communication system between the gut and the brain.

• The vagus nerve is one of the largest nerves connecting the gut and brain, sending signals in both directions.

• The gut and brain are also connected through chemicals called neurotransmitters, which in the brain control emotions and feelings (e.g., serotonin leads to feelings of happiness and helps control our circadian rhythms). Neurotransmitters are also produced in the gut.

• Probiotics (“helpful bacteria”) are the good guys of our microbiome, as they crowd out harmful bacteria and help us maintain overall health. They are live bacteria and yeasts that benefit the digestive system.

• Prebiotics are a type of fiber. They are the indigestible plant fibers that feed the probiotics in the gut.

 Some really astounding facts about the gut:

• 90% of our serotonin is produced in the gut.

• 80% of our immune system resides in the gut.

• The average adult carries 5 pounds (!) of good bacteria in the gut alone.

• Every organ in the body is connected with the gut.

• When the gut is spread out, it is the size of a basketball court.

• We have 100 billion neurons in the brain, and 500 million in the gut.

• The gut is home to the enteric nervous system (ENS) which has more nerve cells than the spinal cord.

The key roles of the gut include digestion, absorption of nutrients, providing the main immune barrier to the outside world, detoxification, and the production of vitamins and neurotransmitters. When we have “butterflies in our stomach” or a “gut feeling” about something, these are powerful signals and guides to our emotional and physical health. It is no wonder the gut is referred to as the second brain.

Because our gut is responsible for creating most of our feel-good neurotransmitters (serotonin, GABA, dopamine), a healthy gut is essential for optimal physical and emotional health. Diets that consist of healthy, whole foods are linked with a reduced risk for depression. In order for the trillions of good gut bacteria to flourish, we need to be feeding our microbiome the right kinds of food. Diet appears to be the most important factor affecting the gut, and we can alter our microbiome within days just by changing the foods we eat.

Signs that our digestive system is out of balance are not always limited to more obvious digestive complaints. Changes in mood, a weakened immune system, skin irritations and conditions, and fatigue may all be signals that our gut is lacking good bacteria. More obvious digestive issues include constipation, diarrhea, bloating, and bad breath.

To begin healing the gut, first remove any foods that may be triggers. These may include (but surely are not limited to) highly processed foods, alcohol, dairy, wheat, gluten, peanuts, soy, corn, citrus, and eggs. Bad bacteria feast on refined sugar, so limiting your sugar intake is crucial to overall health.

Reinoculate the gut with healthy bacteria in the form of probiotics (supplement) and fermented foods (sauerkraut, kimchi, miso, kombucha, kefir, and yogurt).

Rebalance the gut through yoga, deep breathing, meditation, and stress reduction. Sometimes called the rest and digest system, the parasympathetic nervous system conserves energy as it slows the heart rate, increases intestinal and gland activity, and relaxes sphincter muscles in the gastrointestinal tract. This state is reached when our stress hormone levels are low and we are feeling calm and relaxed. The opposite of the rest and digest system is the anxiety-triggered fight or flight response.

Eat plenty of healthy, polyunsaturated fats that are high in omega 3s and 6s such as olive oil, avocados, eggs, fatty fish, and nuts. Also load your plate with prebiotic-rich foods such as artichokes, onions, garlic, leeks, asparagus, honey, and others.

Published studies at Johns Hopkins Medical Center reveal that for decades, researchers and doctors thought that anxiety and depression contributed to GI distress. “But our studies show that it may be the other way around. Researchers are finding evidence that irritation in the GI system may send signals to the central nervous system that trigger mood changes. These new findings may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety.”

Next time your gut speaks, listen carefully and with openness. We have so much to learn from our bodies if we could only slow our pace and listen.

How CBD Oil Is Changing My Life One Drop at a Time

For the past 51 years, sleep has been an elusive bedfellow. My mother remembers silently entering my room only to see—time and time again—my watchful eyes opening as she peered into my crib. Sleepovers, slumber parties, and first nights in a new environment all meant infinite hours awake while others slept soundly. As an adult, I have never fallen asleep on an airplane, in a movie theater, or in any other public place, and never fall asleep while watching TV or reading. I am, however, a superb napper, which merely demonstrates how heavily loaded my bedtime sleep is with expectation, fear of failure, and monkey mind. Indeed, my sleep history is tortured and, truthfully, kind of sad.

During heightened times of stress, I am more forgiving of my insomnia, but more frequently, my waves of insomnia wax and wane without warning, understanding, or reason. Over the years, these periods of insomnia—sometimes falling and sometimes maintaining sleep--have become much less intense and disruptive. However, when I am passing the 2-, 3-, or 4-hour mark of NOT sleeping, I do rely on a small dose of an anti-anxiety medication to gently calm my central nervous system and help me fall asleep. Years ago, pre-children, I tried the sleep medication Ambien and had a very aversive—and rare—reaction (let’s just say it involved a terrifying hallucination of my husband morphing into a chicken). Additionally, natural supplements and sleep aids like melatonin and valerian root have not provided any ongoing relief from my symptoms.

Although actually falling and/or maintaining sleep is my Achilles heel, my sleep hygiene—the habits and practices that are conducive to a peaceful night’s sleep—is brag-worthy: no screens at least an hour before bed (and no TV in the bedroom), phone off and tucked away in another room, dark and cool bedroom, a regular and beloved yoga practice, exercise, reading for at least an hour every night (my happiest place), diffusing essential oils, rubbing said oils on the soles of my feet, no caffeine in the afternoon--the list is long and lovely.

And then, two months ago, everything changed when I began taking CBD oil before bed. Now, on most nights, my thoughts slow and recede, and I sleep. After one week of taking a nightly dose of CBD oil, not only was I sleeping more peacefully, soundly, and comfortably than I can ever remember, but the months-long pain that I had been experiencing in my right hip and leg completely dissipated and has not returned. The quality and consistency of my sleep are so drastically improved that it is hard to write these words without sounding hyperbolic.

Derived from the stalk and seed of cannabis (hemp) plants, cannabidiol (CBD) oil is a natural botanical concentrate that is high in the compound CBD.  Unlike medical marijuana products, which are typically made from plants with high concentrations of psychoactive tetrahydrocannabinol (THC), CBD oil products contain only trace amounts of THC, usually less than .3%. Because CBD is non-psychoactive, it does not cause the euphoric or “high” feeling of marijuana and is thus a safer, less controversial alternative, while still offering significant health benefits. As opposed to THC, CBD oil will not will adversely affect your sensory awareness, perception, consciousness, reaction time, or behavior.

CBD interacts with the body through the endocannabinoid system, a vital signaling system responsible for regulating a wide array of functions, such as:

• Pain
• Appetite
• Mood
• Memory
• Immune response
• Sleep
• Cycles of cellular life and death

In addition to positively impacting the endocannabinoid system, CBD has been the subject of more than 23,000 published studies in relation to its various medical indications, including the treatment of anxiety, epilepsy, inflammation, cancer, chronic pain, nausea and vomiting, psychosis, neurological disorders, and various other conditions.

Because dosages and brands of CBD hemp oil vary widely, it is very important do your research before using CBD in any form. The following article presents a thorough explanation of identifying high quality CBD oil: https://ministryofhemp.com/blog/identify-high-quality-cbd.

The most common recommendation is to begin with a low dosage (there will be a recommended dose on the packaging) and slowly build up to a dose that offers symptom relief.  You cannot overdose on CBD, and there are no reported side effects from taking high concentrations.  I visited my local, independently run natural health store and compared the product they carry with online reviews, company information, and internet searches before purchasing and taking the oil.

My mother, who suffers from chronic, often debilitating, back pain, takes a dose in the morning and the afternoon. She self-reports a 70% relief of her back-pain symptoms since beginning the CBD oil. She relies much less on over-the-counter pain medications since taking CBD. A friend of mine began taking CBD oil about 2 weeks ago and is already reporting an 80% improvement in her sleep—experiencing a more restorative and deep sleep; she also has noticed a decrease in the tingling sensations in her legs that may signal the beginning of restless leg syndrome.

Although CBD oil can be taken at any time during the day, I have only used it at night for sleep. At around 10pm each evening, I place drops of CBD oil under my tongue; I also use a topical hemp lotion to decrease inflammation and soreness in the pesky joint of my arthritic toe. I apply the lotion to my foot several times per day, especially before exercise.

I am not exaggerating when I say that my relationship to sleep has changed radically since taking CBD oil. Before I began taking CBD, I approached sleep tentatively, carefully, but with a great reserve of optimism. That posture did not always translate into a restful night’s sleep. Now I am able to trust that as my body signals the beginning of sleep, my mind will follow. I purely enjoy the entire process of sleep so much more, and am grateful, morning after morning, when I have had a cozy and restorative night’s sleep. There is surely, I feel, a very large psychological component to the success of the CBD for me: I am sleeping better so I expect to sleep better, and thus I do sleep better. I trust that the product will work. But my body feels so qualitatively different, I believe that the CBD oil is affecting me on physical levels as well.

Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine.  

Have you used CBD oil? Please share your experiences, as I would love to hear from you.

H3N2? No Thanks! Tips for Becoming a Flu Warrior

This season’s influenza strain, H3N2, is proving to be a beast, and it is more virulent than other strains because it is mutating faster than previously known viruses. Although this season’s flu vaccine is only 25% effective against the H3N2 strain, it is more effective in children. The vaccine provides 59% protection against the flu in children 8 years old and younger, which is promising news if you are a parent or work with children. It is not too late to get the flu vaccine, but you need to allow 2 weeks for it to become fully effective. I have not had the flu (tap wood) since I was pregnant with my first child in 2000, and it was horrendous. I am hoping that these tips for boosting your immune system naturally will help you become a flu warrior in this particularly nasty season of flu, colds, and viruses.

It is no surprise that keeping surfaces clean help thwart the spread of viruses.  I have an unnatural attachment to my Norwex EnviroCloths, which use no chemicals and trap 99% of bacteria in their patented microfibers. Just wet the cloth with water and rinse surfaces. These cloths have replaced all of my cleaning solutions—a huge money- and time-saver. For DIYers, you can make your own surface cleaner by mixing distilled water, vinegar, and several drops of tea-tree oil in a spray bottle, which will kill bacteria and leave surfaces clean. If anyone is sick in your home, make sure to wipe down frequently touched surfaces such as doorknobs, toilets, tech devices, etc.

Wash your hands. No explanation needed! Soap and water is your best defense. “Some data suggest that long-term exposure to certain active ingredients used in antibacterial products — for example, triclosan (liquid soaps) and triclocarban (bar soaps) — could pose health risks, such as bacterial resistance or hormonal effects,” the FDA states. Use traditional antibacterial products sparingly; you can find safer, effective natural solutions at Whole Foods, online, and other health stores. 

Reducing stress will increase your body’s ability to fight infection, as there is a direct link between getting sick and increased stress. The release of the stress hormone cortisol interferes with the immune system and creates chronic inflammation in the body. Even mild exercise keeps cortisol in check; for example, walking 30 minutes a day will keep cortisol levels balanced. Establishing rituals for self-care and relaxation will allow your immune system to focus on warding off intruders. Additionally, getting fresh air by opening a window or getting outside is beneficial to our health, as indoor winter environments have concentrated amounts of toxins and germs.

Having a positive attitude also has a direct effect on immunity. The Huffington Post states that gratefulness has been linked with improved immune system and sleep quality.

In our hurried, list-making, plugged-in culture, sleep often suffers. The disruption or deprivation of sleep leads to negative changes in the immune system. Aim for at least 7 hours per night.

Avoid refined sugar and processed foods. Refined sugar reduces immune function and increases inflammation in the body. Additionally, sugar feeds harmful bacteria in the gut and interferes with vitamin C absorption. The World Health Organization recommends no more than 6 teaspoons (or 25 grams) of sugar per day. The average American consumes 19.5 teaspoons of sugar a day, or 85 grams. Eating wholesome, unprocessed foods rich in antioxidants will decrease inflammation and help build the immune system. Eating an array of colorful, whole foods which are high in phytonutrients will increase the body’s ability to ward off infection. Phytonutrients give plants their color, texture, and nutrition. Eat the rainbow!

Stay hydrated. All of our body’s cells, organs, and tissues use water to maintain healthy bodily functions. Drink water throughout the day; keep your taste buds from boredom and infuse your water with citrus and other fruits. Avoid soda and other sugary drinks. You can tell if you are hydrated when your urine output is clear.

The microbes in our intestinal tract help us digest foods, regulate metabolism, hunger, weight, and our immune system. Seventy percent of our immune system is housed in the gut. Taking a probiotic supplement and eating fermented foods (e.g., kimchi, sauerkraut, kombucha, tempeh, kefir) decrease inflammation, prevent infection, and populate the gut with friendly bacteria.  Click on this link for a more detailed list of fermented foods and why they are so beneficial to our health: https://draxe.com/fermented-foods/.

Aim to have protein with each meal. Protein creates antibodies and fights infection. If you do not eat meat, some great vegetarian options include quinoa, eggs, nuts (including nut butters), seeds, tofu and soybeans, leafy greens, chickpeas and green peas, beans, and protein powder.

At the first sign of a scratchy throat, cough, or imbalance in my system, I begin taking Wellness Formula by Source Naturals. These capsules contain an impressive array of herbs, antioxidants, vitamins, and minerals all designed to boost the immune system’s response to invasion. Since discovering this product, I have yet to get a full-blown cold or virus if I begin taking this at the first sign of illness.

Additionally, at the first sign of illness, I begin taking a Zinc supplement. I particularly like Zicam’s dissolvable tablets, RapidMelts. But only take zinc before you actually become ill. A number of studies have shown that zinc has been shown to help decrease the duration of a person’s cold and increase immune response. The Mayo Clinic recommends taking zinc lozenges every one to three hours and that anyone taking zinc supplements stick with fairly low doses; we only need 8 to 12 milligrams per day.  Always speak to your physician before taking zinc or any supplement to ensure zinc will not interfere with medications you currently take.  Zinc supplements may cause an upset stomach or an unpleasant taste in your mouth, but I have had no problems tolerating Zicam.

I take 2000mg of vitamin D daily year-round; it is not uncommon for those of us who live in cold, gray climates to be deficient in vitamin D. Vitamin D is produced in the body by sunlight and regulates the expression of over 2000 genes, including those of the immune system.  This essential vitamin identifies and destroys bacteria and viruses in the body and promotes bone health. It also strengthens the skin barrier which can help prevent infection.

Vitamin C (ascorbic acid) is a water-soluble vitamin. Interestingly, we cannot generate or store it in the body, so it must come from food and supplementation.  Vitamin C helps protect cells and keeps them healthy, and it is one of the many antioxidants that protect against damage caused by harmful molecules called free radicals as well as toxic chemicals and pollutants. The most prevalent sources of vitamin C are citrus fruits such as oranges and grapes as well as many other colorful fruits and vegetables. Vitamin C enhances the immune system and facilitates the absorption of iron, therefore strengthening the body’s resistance to infection. I prefer the fizzy qualities of Airborne and EmergenC when added to water, which also help quell the queasiness I experience when my immune system is compromised.  

The berries or flowers cultivated from the elder plant, elderberries, have been used medicinally for thousands of years. There are medicinal elderberry recipes dating back to ancient Egypt, and Hippocrates, the “father of medicine," referred to elderberry as his “medicine chest.”  Elderberry is believed to deactivate the flu virus and increase immunity. Evidence suggests that chemicals in the elder flower and berries may help reduce swelling in mucous membranes, including the sinuses, and help relieve nasal congestion. Elderberry contains flavonoids, which have antioxidant properties and may help prevent damage to the body's cells. In fact, elderberry outranks blueberries, cranberries, goji berries, and blackberries in terms of total flavonol content. I love the taste of elderberry and enjoy it in all its forms—syrup, fizzy drink, capsule supplements (great for traveling), and teas. It is also very soothing on sore, scratchy throats when taken as a syrup.

Both turmeric and ginger are antimicrobial, increasing the immune response in our system. Turmeric fights inflammation, and both turmeric and ginger contain powerful antioxidant compounds (curcumin for turmeric, gingerol for ginger) that are beneficial to health. Inflammation is important for health because it helps your immune system fight off harmful germs, but too much inflammation increases your risk of chronic diseases, including cancer and diabetes. If you have ever sipped on ginger tea or ginger ale to soothe your stomach during an illness or morning sickness, you already appreciate one of ginger's main benefits: its anti-nausea properties. Ginger and turmeric are used widely in cooking, and turmeric teas and tonics are becoming more popular. Both turmeric and ginger may also be taken in capsule form. This delightful, soothing turmeric latte (minus the coffee) from Joy McCarthy of Joyous Health provides all the benefits of turmeric and ginger in a creamy, soothing drink:  https://www.joyoushealth.com/27186-blog-lazy-lady-turmeric-latte. Gaia’s Golden Milk is also nourishing and delicious; just add the milk of your choice. 

I carry all of these supplements when I travel and always take vitamin C before flying. Here’s to a healthy, immune-boosting 2018. Please share any other flu and virus fighting tips you might have.

Here are links to the products mentioned in this article:

Norwex  https://norwex.biz/

Sambucus Elderberry products http://www.naturesway.com/Brands/Sambucus

Gaia Black Elderberry Syrup  http://www.gaiaherbs.com/products/detail/95/Black-Elderberry-Syrup

Honey Gardens Ginger Syrup  http://honeygardens.com/ginger-honey-syrup.html

Zicam RapidMelts  http://www.zicam.com/our-products/cold-shortening/rapid-melts-citrus.php

Wellness Formula  http://www.sourcenaturals.com/products/GP1345/

Genuine Health Fermented Vegan Protein Powder  http://www.genuinehealth.com/store/fermented-vegan-proteins

Whole Foods Spray Hand Sanitizer (both gel and spray)  https://www.amazon.com/365-Everyday-Value-Cucumber-Sanitizer/dp/B074H61LYK://

Emergen-C  https://www.emergenc.com/

Airborne https://www.amazon.com/Airborne-Orange-Effervescent-Tablets-Vitamin/dp/B000WZI4WY

Gaia Golden Milk http://www.gaiaherbs.com/products/detail/774/Golden-Milk

 

 

 

This is 50: Happy Colonoscopy!

Last year, on the very day I turned 50, the patient portal at my doctor’s office reminded me to schedule my first colonoscopy. I am a rule follower extraordinaire, but my fear (bordering on phobia) of the colonoscopy prep was greater than my need to check it off my list. I finally bit the bullet and learned that I am not alone in fearing the prep, despite my knowledge about colon cancer and the importance of early screening. According to the American Cancer Society, only 40% of people over the age of 50 are being screened for colon cancer, fear being one of the major reasons why people avoid the screening. If detected early, colorectal cancer has a 90% survival rate; it can take as many as 10-15 years for a polyp to become cancerous.

My research and careful prep were surely driven by my own neurosis/anxiety and desire to feel the least amount of discomfort possible. Incorporating some simple, intuitive steps allowed for an easier, more natural prep. I definitely went above and beyond my doctor’s general recommendations while remaining within her guidelines and believe that my carefully executed prep made the entire experience practically uneventful.

When I called to schedule my procedure, I asked for the Suprep kit, which involves a smaller amount of liquid: a split dose of 2, 6-ounce bottles mixed with 10 ounces of water taken the evening before and again in the morning several hours prior to the colonoscopy. I also asked the nurse for a prescription for Zofran, as my fear of nausea and vomiting border on phobia, and I read horror stories of not being able to tolerate the prep.

I typically eat a high-fiber, plant-based diet, but switching to a low-residue diet 5 days before the colonoscopy was extremely helpful in my clean-out process. I avoided all the foods that regularly comprise my daily menu of foods:  whole grains, nuts, seeds, raw fruits, and vegetables. Eating foods that are easier to digest and leave the system quickly will vastly affect the outcome of your clean-out. Eat mild-flavored, bland foods like white rice, pasta, bread without seeds or nuts, bananas, cooked vegetables, poultry, and fish. My procedure was scheduled for late morning on a Wednesday, so dinner Monday night was my last meal before only ingesting liquids all day Tuesday. The natural inclination is to eat a large and late dinner, but I know that whatever goes in must come out, so I ate lightly and mildly. Red meat can take days to move through the intestinal tract. Eating lightly for days before my clean-out made my hunger less burdensome, and the amount of residue in my colon was greatly reduced.

Several days before the colonoscopy, I took an all-natural herbal laxative called Digestive Stimulator by Blessed Herbs to expedite my clean-out. This product is something that I have taken on occasion with great results. The herbal remedy promotes the healthy elimination of toxic waste and provides soothing relief from digestive upset. Another option is sipping on Smooth Move tea several days before the procedure.

The day before your colonoscopy, you may drink clear liquids (avoiding any red, purple, and blue food coloring); you may also eat popsicles, Jell-O, and Italian ices (again, avoid the colors above). I found that having a variety of liquids on hand kept me from feeling deprived. Lemon ice became my treat when I felt the need to chew, and the balance of sweet and sour was particularly satisfying. Beyond a glass of apple juice and a bit of clear soda, sugary drinks made me feel queasy. When I started drinking the prep (not pleasant), I was relieved to have been drinking more wholesome liquids such as coconut water, ginger tea, lemon water, and spritzers with juice and seltzer water.

Chicken bone broth (I sipped on Pacific Foods bone broth with ginger) was surprisingly satisfying and placated my hunger mid-way through my day. The ginger was an added bonus to quell queasiness. Bone broth is rich in protein and minerals that support the immune system and contain healing compounds such as collagen, glutamine, glycine, and proline. Collagen heals the gut lining and reduces intestinal inflammation—all great when undergoing a full clean-out of the colon. However, bone broth and stocks are high in sodium, so be careful not to consume too much or you will begin to feel dehydrated.

I was not working the day before my procedure and enjoyed a gentle yoga class which was the perfect way to stretch and relax while getting my mind off of my hunger and the prep to follow. Any mild exercise will help decrease anticipatory anxiety and allow your body to move in a gentle and soothing way.

I will spare the details of my (totally uneventful but effective) clean-out itself, but I expected to feel as though I had the stomach flu: crampy, nauseated, weak. I actually had the opposite experience and experienced almost no abdominal discomfort or nausea. One hour before drinking my first split does, I took a Zofran to ward off any feared nausea and vomiting. I changed into cozy pajamas and set up my tray of goodies in an aesthetically pleasing manner, as if I were having high tea. On the tray were my dose of Suprep (chilled) with a straw, a small bowl of lemon wedges, ice water in my favorite jam jar, and a bottle of peppermint essential oil. Some people find that placing the straw at the back of the mouth reduces the taste of the prep.

My aromatherapy diffuser was misting a combination of lavender and other calming oils. I was ready and feeling quite relaxed. Sucking on a lemon wedge between sips of the liquid is super effective in neutralizing the taste of the prep. If you start to feel like gagging, place some peppermint oil on a cotton ball and inhale slowly, as peppermint oil can be an effective way to quell the urge to gag.

When you begin to go to the bathroom, have soothing wipes on hand, as you may become raw and sore. I used Preparation H wipes and never had an issue with soreness or rash. Stay very close to the toilet for the next few hours as you will have very little control over your bowels.

About 4 hours later (the time will vary greatly), as I was winding down with my clean-out, I took a warm bubble bath and slept very comfortably (only waking several times to go to the bathroom) before starting the second dose in the morning.  I dreaded having to drink the prep again, but somehow it was not as noxious. Even if you feel that your clean-out is complete, it is imperative that you drink the full second dose; if you are not fully cleaned out, you will have to repeat the entire process—nightmare!

Barring any complications, the procedure itself is something you will not remember and you will feel very relaxed upon awakening. My doctor gives her patients lavender eye pillows, and I awoke feeling relaxed, cozy, and serene but not disoriented. It was a luscious feeling, and the anesthetic wears off rather quickly, so I was completely lucid in a short period of time. I had no residual pain. You will need to arrange a ride home, and do not expect to do anything the rest of the day, as you still may feel the effects of the anesthetic.

Surprisingly, I was not famished after almost 2 days of no solid foods, so I reintroduced foods slowly over the next day. After the procedure, your entire digestive system is a blank canvas, so this is a great opportunity to replenish your gut with healthy, wholesome, nutrient-rich foods.  If you don’t already take probiotics, start after your colonoscopy, as you will want to re-populate your gut with good, friendly bacteria.

I no longer fear the colonoscopy, and I found a way to embrace the mindfulness that surrounded the entire process. My body felt refreshed and energized in a way that I did not anticipate. I hope that these tips serve to soothe and placate any reluctance or fear you may have to schedule your colonoscopy. Please leave comments, questions, or suggestions.  Bottoms up!