How about a little potty talk to start this Motherhood Monday!
As the holidays roll in, so do all the extra treats and comfort foods you may or may not be used to eating. The impulse indulgence and holiday hustle can sometimes leave us rubbing our tummies when our digestive system starts to get thrown off its normal schedule.
Every person is different, but "normal" pooping frequency is having up to three bowel movements per day. Bowel function is impacted by many things: pelvic floor muscles, posture, diet & hydration, movement/exercise, stress, pregnancy and postpartum hormones, coordination of our core and pelvic floor, and the list goes on!
If you struggle with Pelvic organ prolapse, hemorrhoids/fissures, or healing perineal tears.... KEEP READING BELOW!
Let's go over a few tips for those bathroom trips!
#1 Don’t miss the window of opportunity!
During this busy season, it's easy to ignore the urge to empty our bowels when we have guests over for dinner or stop at a not so clean truck stop. But holding our bowels can confuse our digestive system and complicate the emptying process. We will talk more about normal vs abnormal bowel urgency in later posts, but most of the time, GO when you feel it's time to go!
#2 Posture Matters
This is your reminder to use a squatty potty, step stool, or even turning the trashcan on its side to elevate your feet when possible. This position helps to relax muscles of our pelvic floor and take the “kink” out of the rectum for easier emptying. Your feet should rest flat on an elevated surface, so your knees are just above the hips.
#3 Avoid Straining
Instead of holding your breath, exhale like you are blowing out a candle while pushing to empty your bowels. This can help keep the pelvic floor muscles relaxed, which is exactly what we need during a bowel movement.
#4 Fiber
Fiber supplements like Metamucil can be very helpful to keep things moving and soft.
#5 Abdominal Massage
Giving yourself a gentle abdominal massage for a few minutes can help move things through the tract for better emptying.
To do this, follow these steps: Start with both hands on the right side of your abdomen just below the beltline. Begin making gentle circles and move up towards your rib cage. Then move straight across towards your left ribcage while making gentle circles with your hands. Finally travel down in a line towards your left lower abdomen. Repeat.
Happy Pooping!!
If you struggle with frequent constipation, frequent urgency, fecal incontinence, or difficulty with pooping, you may benefit from working with a pelvic floor physical therapist.
Email me with the subject “Oh Poop!” for more tips on bowel function.
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