Let’s talk about poop, baby
Guess what! EVERY BODY POOPS!
As we have more conversations to help normalize the discussion around incontinence, we should also work to normalize talking about poop! Because every body poops!
To help normalize poop, we should also discuss what would be considered a healthy poop. There will be individual differences in what a regular poop cycle is for you, ranging from every other day to 3 times a day can be normal. Healthy stool will be easy to pass, not require straining, hold form, and provide feeling of complete evacuation of colon. When using the health of your poop to better understand your body’s physical health it is important to monitor for any drastic changes, such as constipation or diarrhea.
These changes can give insight into the health of the gut microbiome – but we will circle back to the gut-health connection in a future blog!
Our colon is a temporary storage holding area for elimination waste as it prepares to leave the body. It is supported in the body by the pelvic floor, which holds up the bladder, reproductive organs, and colon. Extra pressure placed on the pelvic floor by constipation can cause a weakening of the supporting muscles. With a weakening of the pelvic floor muscles comes leakage and seepage. This can be worsened by chronic straining that comes with constipation.
Constipation is an issue that most of us have experienced at some point in our lives. Weakening of the pelvic floor is just one consequences of chronic constipation, others include: physical discomfort, bloating, intestinal blockages, and damage to the intestines. Constipation can also lead to more bladder leaks (urinary incontinence), or frequent urination by adding excess pressure to the bladder.
I think we can all agree that we want to avoid constipation.
The good news is that the number one cause of constipation can be controlled by our dietary choices, which are mostly within our control. Dietary fiber and hydration, a lack of it, is the most common cause of chronic constipation. Other common causes are dysbiosis (disruption of gut bacteria – more on this in a future blog post), stress, food allergies/sensitivities, IBS, medications, ignoring urge to evacuate, or a diet that is too high in protein and/or refined sugars.
There are a lot of ways in which we can help support the body, and colon, in avoiding constipation. Here are my top 5 tips to help with happy pooping:
Fiber! Increasing fiber in your diet by eating more plant foods – fruits, vegetables, grains, nuts, seeds, legumes, beans... basically anything that grows from the earth, in closest to whole form, will help provide more fiber in your diet.
Exercise. Movement helps with your bowel movements. The intestines like the stimulation that comes from physical movement to help keep things moving.
Stress management. When we are holding onto emotions or stress, our digestive system tightens up and holds as well.
When nature calls, go! Do not repress the urge when your body needs to go – this will train the bowels to hold instead of letting go.
Prunes! Prunes daily (5 whole prunes, or 4 fl oz pure prune juice) are one of the best ways to avoid constipation. They are full of fiber, feed gut friendly bacteria, help to fuel the liver and muscles, and contain phenolic compounds that inhibit free radical damage to LDL cholesterol. They help to keep things moving and lower your risk of heart disease.
Constipation is something that we should all strive to avoid. A healthy body includes a healthy pooping routine, one that doesn’t put additional pressure on the pelvic floor! With so many healthy habits that we can incorporate into our daily lives, constipation can be a thing of the past. And remember; every body poops!
References:
The Encyclopedia of Natural Medicine, 3rd Edition. By Michael Murray, N.D, and Joseph Pizzorno, N.D.
Nutrition Science & Applications 2nd Edition. By Lori Smolin, Ph. D., Mary Grosvenor, R. D., and Debbie Gurfinkel, Ph. D.
