Wishing you had regular and effortless bowel movements?
Here are things to keep in mind which might just help you have that satisfying poop you’ve been waiting for. Afterall, I always feel that a good poop contributes to a happy mind and a little more energy to go about my day:
Remember- The information in this blog is for educational purposes. I am a physiotherapist, but I am not your physiotherapist. If you have any concerns, consult with your medical provider (pelvic floor physiotherapist or Doctor) for appropriate evaluation, diagnosis and treatment.
Constipation is regarded as infrequent and uncomfortable bowel movements. Bowel movements occurring fewer than 3 times a week and is characterized as passage of hard, small and dry stool. But don’t get stuck looking at the time frame, many times this can be dependent on personal factors. The perfect poop is soft, mushy, easy to pass and doesn’t need you scrolling through your phone for 30 minutes while on the toilet. It should look like a soft banana or be the texture of a thick milkshake/firm soft serve ice cream. Stool can become hard and dry the longer it stays in the colon due to water being drawn out, therefore it is very important to try and poop every day to make sure the stool doesn’t have time to dry out. When someone is constipated, they tend to want to push/strain more to force their bowels to empty, but this is not good or safe for your pelvic floor. When pushing or straining you tighten your tummy and hold your breath- this puts too much tension and strain on your pelvic floor muscles which can lead to pelvic floor dysfunction over time.
DID YOU KNOW?
Straining/pushing while on the toilet can cause haemorrhoids. It also puts strain on the pelvic floor muscles, especially the Puborectalis muscle which wraps around your rectum- this is where the anorectal angle forms. Straining can also worsen a prolapse. The ‘normal’ or usual toilet-sitting position keeps the puborectalis muscle taught and maintains a kink in the rectum (closed/sharper anorectal angle), therefore you are more likely to have to strain to empty your bowels. A squat position with the poop stool/squatty potty/step however, allows your pelvic floor muscles, especially the puborectalis muscle, to relax and this opens the anorectal angle (see picture). The kink in the rectum is less and your bowels can empty more freely.
Tips to help you achieve the perfect poop:
*Drink enough Water! (more than 2 liters per day)
*Eat enough fiber (fruits, veggies, fiber rich wheats)
*Follow a gut-friendly diet (fiber, fermented foods, greens, prebiotics, probiotics)
*Avoid constipating foods/foods you are sensitive to (low fibrous foods, refined grains/starches, wholewheat, gluten)
*Review all your medications with your Doctor, some might cause constipation as a side effect
*Use natural osmotic laxatives like prunes or pear juice to help draw water in and soften your stool
*Develop a pooping routine for when you are home/in a familiar environment, best time is in the morning, 15-30 min after eating
*Do diaphragmatic breathing while sitting on the toilet
*Avoid pushing/straining
*Use a poop stool/ squatty potty/step
*Never put off a poo or ignore the urge
*Stress management
Did you know that by practicing a good toilet technique it will help you to have more regular and effortless bowel movements?
Try the following:
–Toilet Positioning and Pooping Posture: Sit on the toilet with your feet well supported on a step/poop stool (squat position). Position your feet apart and open your legs so knees are wide. Keep your back straight, lean forward and rest your elbows on your knees.
–Emptying Technique: Take a few deep breaths, moving your tummy in and out while breathing. Relax and soften your pelvic floor (don’t tense). Allow your tummy to swell outward as you breath in. Harden your tummy slightly and blow out -Gently! Keep your tummy hard while gently blowing out. Blow out with pursed lips (forming O with your lips). Allow your bowels to empty with minimal strain and never HOLD YOUR BREATH OR PUSH HARD/STRAIN. Do not rush this, this ensures you avoid pushing and straining. It may take some time and practice, but once you have it mastered you will have no problem pooping frequently and with little effort.
Keep in mind, there are a lot of components involved with bowel movements, when it happens, how it feels, consistency and whether it is easy or not. Easy things to start with is drinking more water and getting yourself that poop stool/ squatty potty. Remember; fiber rich foods are a must if you want a healthy gut and regular poops.
Happy gut=Happy mind=happy soul!
