Why will a regular bowel movement change your life MORE than pelvic floor exercises? Because there are so many health benefits. I know this! And when we feel passionately about the benefit of something, especially something simple to implement, we want to make sure everyone knows That Thing.
I’m a pelvic floor specialist physiotherapist. That’s my bread and butter work. But It’s NOT pelvic floor exercises I am suggesting today (gasp!). It’s NOT even pilates exercises (double gasp!).
Today, simply advising you to
Make time for a morning bowel movement
A regular bowel habit is a truly a wonderful thing.
You know this.
When your bowel empties well before you leave the house in the morning for work/school/life (delete as appropriate) you Feel Different. Cleansed, relieved, refreshed. It is the start of a Good Day. You have a knowing inner smile. And if it were socially acceptable, you might be inclined towards a Gen Z share with the first person you meet “I had a lovely poo this morning, did you?”.
But when it is a no-show, or a few days without, or an uncomfortable process, or one that is sticky/claggy/pebbles/painful (delete as appropriate) it Gets You Down, gives you a background uncertainty on how the day will be, and takes the edge off your mood/concentration/energy levels …(you know the drill) and aggravates your bladder/prolapse symptoms/anal pain/endo (….)
The benefits of regular bowel movement
A pattern of regular bowel emptying reflects the sign of a healthy digestive track. Previously, it was thought the gut was an organ, told what to do by the brain, with a fairly pragmatic role in our lives, chiefly to remove waste and toxins.
However, recently research concepts like the Gut-Brain Axis and a gut biome of bacteria show what we eat and how our digestive system functions has a far more significant feedback affect back to our brain than was realised.
Hence our gut health can directly affect our cognitive skills (decision making, concentration) our short term emotions (irritability, fatigue) and long term mood (anxiety, depression), immune and inflammatory responses, even sleep patterns.
There are affects on our biomechanics too:
How to have a Perfect Poo.
When I ask clients “what was the most useful thing you learned at your appointment” – it’s rare for them to proclaim the wonders of pelvic floor exercises, (game-changing as they are). Far more often they say “putting my feet up on a step to poo”.
They have done lots of research about the best way to sit on a toilet. Yes really. In Australia.
Nature did not intend us to sit lady-like on a ceramic toilet. We are supposed to squat down behind a tree.
Getting you knees higher than your hips un-kinks the bowel and relaxes the pelvic floor muscles.
- sit with your feet up on a toddler step or box or specially designed toilet step
- Bottom well back on the seat
- Rest your elbows on your knees
- Untuck your tail bone keeping your back relatively straight
- Let all your body muscles relax, especially your pelvic floor and abdominals
Well thank you, Amanda
You’re welcome. Yes, really. The simplest concept ever, completely free, actionable this afternoon. Tips like this should be on the back of every toilet door and then the whole world would be smug smiling.
There’s More….
If you enjoyed this do browse other posts to learn more useful-to-impress-your book-club fun facts like….
- why keeping books in the toilet IS a good thing
- how to breathe a poo out
- abdominal massage
- best things to eat at breakfast
- how the over-the-counter supplements like Fybogel, Movicol and Lactulose work (& differ) so you can choose the right thing for you… and natural alternatives
- tricks for more comfortable emptying if you have a prolapse or piles
Start here with Ten (yes 10!) Ps for Perfect Poos. More excellent tips for a better bowel opening…
