Constipation usually causes one to strain repetitively, creating a downward pressure and stretch on the pelvic floor muscles, weakening them. Hemorrhoids and prolapse symptoms may be exacerbated by constipation.
It is worth finding the root cause of the constipation, as this can help relieve it faster.
Constipation can be a result of bad toilet habits or unhealthy eating or it can be due to lack of physical activity. Some supplements, such as iron tablets may also increase the likelihood of constipation. Hardened stool may be one cause, but change in anatomy or functional problems can lead to constipation, too.
Here are some tips on how to stay on top of your stool consistency:
Generally speaking, it can be helpful to drink the amount of fluid necessary calculated based on your body weight and also considering your lifestyle. If you use the metric system: divide your body weight kg by 100 and multiply it by 4, the result will be the amount of liters you should be consuming. If you are breastfeeding, add an extra 0.5-1 liter, and for every 30 minutes of intense exercise, add 0.3 liters.
For example, a woman who weighs 65 kgs will have a fluid requirement of 2.6 liters per day. If she is also breastfeeding at the time, she will need 3,2 liters, and if she does an intense 30 minute workout she will need 3,5 liters.
If you calculate based on the imperial system: you need to multiply your weight in pounds by ⅔.
When breastfeeding, add 24-32 ounces per day and for every half an hour of intense exercise add 12 ounces of extra fluid.
For example, a woman who weighs 150 pounds will need 100 ounces a day (12.5 cups). If she breastfeeds, she will drink at least 124 ounces. If she also does 30 minutes of exercise that day, she will need 136 ounces.
A good diet incorporating fiber aids digestion and helps to produce stool of good consistency.
Adding fruits and vegetables rich in fiber can be beneficial. If you prefer an easier option, try adding a teaspoon of psyllium husk or linseed to your breakfast oats or cereal.
Physical activity also plays a vital role in facilitating bowel health. A walk or some home exercise can be very helpful, even if you don’t have the opportunity to do other sports. Physical activity enhances movement in the intestines. If stools stay in one place, more fluid is absorbed, making it hard in consistency and difficult to pass.
To prevent constipation, it is also helpful to consider the habits surrounding going to the toilet. Do not hold back stools for long when you feel the urge to go, as your body will learn to ignore the rectum (bottom of the bowels) signaling in the future, making stool consistency hard and creating a vicious cycle.
The position in which we open our bowels is also relevant in decreasing the sense of needing to strain. Modern toilet seats are quite high making it easier for the elderly to get on and off. Using a stool can help change the angle of our hips, bringing our knees higher than our hips. This straightens the end of the bowels, allowing for easier passage of feces. This position resembles squatting in nature, decreasing the mechanical barrier for stool to pass.
Some people have dysfunctional pelvic floor muscles: when ready to open bowels, instead of relaxing the muscles, they involuntarily contract them, creating an obstruction. Relearning how to control these muscles is paramount, and EMG biofeedback can be of real help. EMG biofeedback allows an electrode placed near the anal muslces to convey information through the device to a monitor, to give visual feedback on what the muscles are doing at the present. This device can be used to learn how to voluntarily relax these muscles when necessary.
Always being in a hurry, constantly rushing the process of emptying your bowels will create a habit of straining, putting stress on the pelvic floor muscles. Instead, it is better to wait for your bowels to move, and empty themselves naturally. Leaving some extra time in the morning for your bowels to kick in is essential. Make time in the morning, preferably when you have the opportunity to sit on the toilet alone, in peace ( e.g. your partner is still home to watch the little ones from joining you in the bathroom, etc…) Another common phenomenon is sitting on the toilet, scrolling on our phones. Sitting on the toilet for prolonged periods can actually worsen the symptoms of prolapse in women. If the bathroom break is your escape from family life to have 10 minutes to yourself, sit on the toilet with the toilet seat top down or hide in the bathtub- no one will know, I promise ;).
By Zsofia Agg
