How to Poo?

Let’s talk about my favourite topic!

BMs – bowel movements – number twos – poo!

Constipation is a common complaint I see in clinic! Stress is another, and these two are best friends!

Many people who are constipated may not appreciate how much better they could feel if their bowels were more regular and stools normal consistency.

This was what one client said to me after we worked together:

“I underestimated how good it feels to go to the toilet every day.
It feels amazing!”

Source (click the image above to access the original graphic of the Bristol Stool Chart): Stanford Medicine Pediatric General Surgery

Do you know where you’re on the Bristol Stool Chart above? Types 3 and 4 are considered normal, constipation is types 1-2, loose and diarrhoea are types 5-7.

We expel waste through our faeces daily, but if we don’t go every day, it can lead to bloating, flatulence and other symptoms in the GI tract, as well as tiredness, fatigue, lack of sleep, lack of concentration, brain fog, skin issues, inflammation and many other, often vague, symptoms.

So… If you are constipated, here are 3 things you can do (on top of a healthy rainbow diet, chewing your food well and keeping your body well hydrated, of course):

1) Reduce stress  or manage it better.

Daily! There’s no compromising on this! Chronic stress more or less shuts down the digestive system and negatively affects bowel motility.

2) Use a foot stool when on the toilet.

Squatting is the best position for defecation as it straightens the rectal canal, allowing for an easier opening of the bowels so poo can exit easily. A study found that “defecation postural modification devices” (a fancy name for a poop stool), led to more normal bowel habits, incl. shorter bowel movement duration, less straining and more complete evacuation.

Source (click images to access the paper): Modi RM, Hinton A, Pinkhas D, et al. Implementation of a Defecation Posture Modification Device: Impact on Bowel Movement Patterns in Healthy Subjects. J Clin Gastroenterol. 2019;53(3):216-219. doi:10.1097/MCG.0000000000001143

3) Never hold poo in and never hurry out of the loo.

Take your time, try not to strain and help it move along by stimulating the vagus nerve by breathing deep/long, humming, singing or chanting, particularly if your poo is hard to pass.

So… Are your stools more like rabbit droppings or do you have a tendency towards gravy? Or do you consistently produce lovely easy sausages?

If you need any help with your number twos or any other gut health matters, please see below on how to get in touch and book a free discovery call with me.