Don’t underestimate the power of a good bowel movement. That’s right; this blog is going to provide you with tips on how to poop better. Having regular and productive bowel movements is important for us to be able to eliminate waste products from our body and it is even better when we can do it with the least bit of stress and strain.

Straining on the toilet can have a number of negative consequences, especially when straining is a frequent event.

  1. Can lead to hemorrhoids. Straining or sitting on the toilet for long periods of time can allow blood to pool in the veins around the anal opening, which can cause small grape sized “bubbles” to form, which can bleed and can cause pain with bowel movements or sitting.
  2. Can cause pelvic floor muscle to stretch. When you are pushing and pushing, this puts tremendous pressure on the pelvic floor muscles and over time can lead to stretching and weakness. Weakness in the pelvic floor muscles can lead to urinary incontinence and pelvic organ prolapsed.
  3. Chronic constipation can be a risk factor for pelvic organ prolapse (POP). POP is when either the bladder or bowel pushes against the vaginal wall and causes it to stretch into the vaginal cavity creating a visible bulge or feeling of something going to fall out. The uterus itself can actually descend down the vaginal canal and if not looked after, can actually start to come out of the vaginal opening.
  4. Mega colon. In more rare cases, individuals with chronic constipation can develop what is called a mega colon. This is when the wall of the rectum stretches so much that you have a larger than normal rectum. This can lead to losing your ability to sense when you need to go to the bathroom.

Here are 5 tips to help you poop better

    1. Getting enough fiber. Based on Health Canada’s guidelines, women need approximately 25 grams daily, while men need about 38 grams daily. Foods that are high in fiber include barley, whole grains, beans, bran, seeds and so many more. Make sure to read your labels. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
    2. Getting some form of physical activity daily. 30 minutes at minimum can have many positive health benefits including getting your bowels moving better.
    3. Evoking the relaxation response. This means managing all kinds of stress from high stress situations to our day to day stressors. Stress is going to happen, but how you counter balance it, is important for digestion. Dedicating 10-15 minutes a day to meditation, quiet reflection, yoga or even breathing can allow a re-direct of energy towards digestion. If you are stressed there is not enough energy for the body to focus on proper digestion.
    4. Using a squatty potty. How we sit on the toilet is important. Having our feet elevated on a stool helps us relax the pelvic floor and create an angle that is better and easier for stool to come out, check out video #13 What Everyone Needs to Do on the Toilet on our ECO Physiotherapy YouTube Channel.

5. Abdominal Massage: also known as the, I love you massage. It is both soothing and stimulating for digestion. To learn how to do this massage, visit our YouTube Channel: ECO Physiotherapy and go to video #19.

 

Written By: Madelaine Golec, PT, Pelvic Health Physiotherapist

5 Tips to Poop Better