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Don’t Hold It In: Pooping Improves Cognitive and Athletic Performance

Imagine competing in a grueling triathlon, where every second counts, not just for your physical endurance but also for your mental sharpness. Recently, researchers have unveiled a fascinating strategy that could give athletes a significant edge: magnesium supplementation followed by a bowel movement. 

The study explores how elite triathletes discovered this unexpected link, revealing that what occurs in our intestines can profoundly influence our mental clarity and focus under pressure. By shedding light on this relationship, the findings suggest that something as simple as increasing magnesium levels could be the key to enhancing mental performance exactly when it matters the most—during the race against the clock when both mind and body must operate at their peak.

The Science Behind the Study

Researchers in China brought 13 elite triathletes into a lab at regular intervals. Each participant followed strict meal plans before testing and avoided supplements or alcohol. The team focused on triathletes because the lead author, Dr. Wei Chen-Chan, a biochemist at the University of Taipei, also coaches the Chinese national triathlon team. This access to willing participants allowed the researchers to conduct the study.

The study utilized several advanced techniques to gauge the effects of magnesium-induced defecation on cognitive performance.

The Stroop test

The Stroop test was a key component in assessing mental agility, renowned for its ability to measure cognitive flexibility and executive control. The Stroop test is a psychological test used to calculate your mental processing speed and selective attention. The participants were presented with a list of words, which are names of colors (e.g., “blue,” “green,” “red”). However, the catch was that the words were printed in a different color than the word itself (e.g., the word “blue” might be printed in red ink).  The test then asked the athletes to name the color of the ink rather than reading the word itself. 

According to Chen-Chan Wei, “The most striking finding of this study is the unequivocal improvement observed in Stroop test performance for all participants consuming magnesium oxide. Despite magnesium oxide, defecation improved Stroop test results for 9 out of 13 individuals.”

Near-Infrared Spectroscopy (NIRS)

The study employed near-infrared spectroscopy (NIRS) to understand the physiological changes accompanying cognitive tasks. This method tracked blood oxygen levels and hemodynamic responses in the brain, offering insights into how the body allocates resources during mental activities. 

Positron Emission Tomography (PET)

Positron Emission Tomography (PET) scans were utilized to observe metabolic activity and glucose uptake in various body regions, linking physical gut activity to brain function. These methods together aimed to unravel the complex interactions between gut health and cognitive performance, suggesting a profound connection that could influence athletic success.

Groundbreaking Findings

The results of this study were quite surprising and could change how we think about the link between physical activity and mental sharpness. It turned out that going to the bathroom, particularly after taking magnesium, significantly sped up how quickly athletes could think and make decisions during competitions.

The most impressive improvements in mental performance were seen in athletes who used magnesium. These athletes completed their cognitive tests—specifically the Stroop test, which measures mental flexibility and speed—much faster than when they didn’t use magnesium. Every participant in the study showed better performance after taking magnesium.

The study also examined how the body handled blood and oxygen during these tests. While there were no significant changes in the brain area that handles decision-making, an interesting pattern appeared in the lower belly area. Under both conditions, oxygen levels dropped in the area where athletes had used the bathroom, suggesting that this area used more oxygen.

Possible Reasons Behind the Results

Magnesium is well-known for its effectiveness in aiding bowel movements. It does this primarily by attracting water into the intestines, which softens the stool and makes it easier to pass. However, this essential function might have a more profound impact beyond physical relief. By easing the process of defecation, magnesium might also indirectly enhance mental performance. The study speculated that magnesium’s ability to improve bowel efficiency could help reduce physical discomfort or stress, allowing athletes to focus better and respond quicker during cognitive tasks.

Another possible explanation for the improved cognitive scores involves the concept of energy and resource reallocation. When the body isn’t stressed about maintaining essential functions like bowel movements, it can redirect its resources elsewhere. In this case, freeing the rectum from strain might decrease the overall energy demands on the body. This could leave more “mental bandwidth” available for cognitive processes, allowing the brain to operate more efficiently during high-stress situations

The Gut-Brain Axis Revisited

The connection between the gut and the brain often called the gut-brain axis, has garnered significant attention in medical and psychological fields. This relationship extends beyond general health and mood and significantly influences cognitive functions.

The rectum, part of the enteric nervous system, has numerous nerves that could be crucial in signaling to the brain. These nerves respond to physical states like fullness or strain, potentially sending signals that affect the brain’s cognitive processing areas. The study explored whether these signals could influence the brain’s ability to quickly and efficiently process information, especially under competition.

The enteric nervous system sometimes called the “second brain, ” comprises millions of neurons that can operate independently of the central nervous system yet communicate extensively with it. The system handles digestion and may influence emotional and cognitive responses. Research suggests that defecation, particularly after magnesium supplementation, may stimulate this system, enhancing cognitive function. Such stimulation could increase mental clarity and quicker decision-making, which is crucial in high-performance sports.

Optimizing Gut Health for Athletic Performance

The research offers interesting possibilities for athletes seeking a competitive edge. More studies are necessary to understand the whole connection between digestion and cognition. 

  • Pre-Race Rituals: Timing matters. Athletes should incorporate scheduled bathroom breaks into their pre-race routines. This ensures physical lightness and mental sharpness at the start. Athletes experimenting with magnesium must find the optimal dosage during training before competition. They should also thoroughly test routine changes during training.
  • Dietary Factors: Magnesium played a key role in this study. Gut health is likely significant for optimizing physical and mental performance. Fiber-rich diets promote regular bowel movements and healthy gut microbiomes. Adequate hydration is essential for efficient digestion and bodily function. Athletes should note how different foods affect digestion and cognitive function, especially before competition.
  • Mind-Body Synergy: The research highlights connections between the gut and brain and reinforces that bodies are interconnected systems. What happens below affects the performance above. Athletes may unlock new mental clarity and focus by prioritizing gut health and optimizing digestion, which is crucial in high-pressure situations. 

Larger Questions and Next Steps

The implications of this study stretch beyond the realm of triathlons, sparking curiosity about how these findings might translate to other areas of life and different sports.

Beyond the Triathlon

Reflecting on the broader applicability of these results, it’s intriguing to consider whether similar benefits could enhance performance in sports like basketball, soccer, or even chess, where quick decision-making and sustained concentration are crucial. Moreover, the potential impacts on daily life could be profound, aiding anyone who needs to maintain high mental clarity and function, from pilots to surgeons to busy parents.

Future Research

While the study provides valuable insights, it also allows further research. Expanding these studies to different populations, such as students, older people, or those with cognitive impairments, could provide a more comprehensive understanding of how gut health influences brain function. Additionally, the role of gut microbes and the timing of meals could be crucial factors worth exploring. These elements might interact with the body’s ability to process and utilize nutrients like magnesium, potentially offering new ways to enhance cognitive function through diet and lifestyle changes.

Ancient Concepts

The findings of this study also resonate with ancient concepts such as the “Dantian” in Chinese medicine and the “Hara” in Japanese culture, which recognize specific body areas as centers of vital energy or life force. These historical notions suggest a link between gut health and overall well-being, a connection that modern science is only beginning to understand fully. Acknowledging these traditional beliefs, the study validates some old wisdom and bridges the gap between ancient practices and contemporary scientific research.

Professor Chia-Hua Kuo, one of the study’s authors and visiting scholar at William and Mary University in Virginia, also supports these traditional Chinese concepts, stating, “These scans show what centuries of Chinese traditional medicine have taught – that our spirit is not only inside the skull, but also in other parts. And the rectum is also part of the brain.”

Relying on Magnesium for Poop: Good Idea or Bad Habit?

Magnesium can be a gentle and effective remedy for relieving constipation. It works as an osmotic laxative, drawing water into the intestines, softening the stool, and making it easier to pass. However, it’s important to note that relying on magnesium for defecation may not be the best long-term solution. 

According to Meghan Kita, author of Runner’s World How to Make Yourself Poop (and 999 Other Tips All Runners Should Know), “Nothing works as well as good, old-fashioned coffee; it wakes up your mind and your bowels. For the caffeine sensitive, I’ve found that decaf coffee or peppermint tea works just as well on the pooping front. Any hot liquid should get your guts going. Just make sure to build in enough time to have a leisurely poop before you have to start your workout or race. If there’s one thing that will shut down the pooping process, it’s feeling rushed.”

Gut Balance Boosts Performance

Everyday choices, often overlooked, can offer remarkable benefits for our physical and mental performance. Insights drawn from a range of disciplines illustrate that our habits surrounding digestion play a crucial role in enhancing our clarity and focus. By making minor tweaks to our daily routines, we might unlock unexpected gains in performance during high-pressure situations. Emerging research is anticipated to reveal innovative ways to tap into the resources of our digestive health for improved results.

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Monday 27th of January 2025

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