Let’s talk taboo. Do you know how to poo?
It is probably a question you’ve never been asked before but is also a question everyone should be asked. Constipation, bloating, abdominal pain are all very uncomfortable scenarios for both women and men, but a lot of the time are easily resolved with a few simple tricks. In doing so, you can maintain a healthy colon and prevent other nasty issues such as hemorrhoids, anal fissures, prolapse, fecal incontinence and colorectal cancer.
Read on for some important things you just might want to know…
1- TOILET POSTURE: We are designed to squat to pass a bowel motion. The closest we can get to this on our western toilets is to use a footstool, such as the Squatty Potty TM or any other variation, as long as you:
- SIT WELL BACK do not dangle or hover over the toilet
- LEAN FORWARDS elbows or hands on knees
- STRAIGHT BACK look straight ahead, chest forwards
Being in a squatting position helps relax the pelvic floor (more specifically a muscle called Puborectalis) and aids in aligning the colon and rectum for ease of evacuation. Click here to have a quick look at our unicorn friend for a demonstration.
2- PUSH CORRECTLY: Unfortunately when struggling to have a bowel movement most people will contract their abdominals and bear down to assist the bowel movement. The correct action is to actually let the tummy ‘go’ and widen the waist but do NOT allow the tummy to pull back in as you do this. You are aiming to relax the abdominals, which in turn will relax the pelvic floor.
Try vocally saying “moo on the loo to poo” this will help you to get the right action while stopping you from closing the throat and bearing down.
3- NEVER IGNORE THE FIRST URGE: Our body naturally moves waste products through our large intestine by waves of involuntary muscle contractions (known as peristalsis). Once fecal matter reaches our rectum our body signals to the brain that it is time to go to the toilet. When we reach the toilet another peristaltic wave pushes the feces out of the rectum. If we ignore this urge, these internal muscle contractions diminish, and then we are straining to evacuate our bowel instead of our body assisting us.
4- ADD SOLUBLE FIBRE + WATER: Stool consistency obviously plays a role and according to our Bristol scale as seen below, we should aim for a type 3 or 4 consistency. Sometimes to achieve this we need to increase our water and add soluble fibre. Here are a few examples:
- Chia seeds and flaxseeds are excellent soluble fibre and can be added to smoothies, yogurt or cereal. Try 1-2 teaspoons to start
- 1-2 teaspoons of psyllium husks – It bulks up the stool but can make you a bit windy Metamucil is psyllium-based but has artificial sugars and flavours.
- Benefibre, Fybogel – soluble fibre, gentle
- Movicol, Restoralax Peg-3350 or Epsom salts can be used – is an osmotic laxative (takes fluid from the body and puts into your colon)
If these solutions aren’t aiding in your bowel movements please consult with one of our Women’s Health Physiotherapists at Easthill Physiotherapy and Acupuncture and we will be happy to assist you!
