Bathroom-time Basics: How to Support Healthy Pooping Habits!

by Dr. Megan Taylor

Yep, we are going to talk about poop! As many of you who’ve worked with me already know, I do not shy away from asking about your poop. Regular and complete elimination of ones' feces (aka the “bowel movement”) is not only a sign of a healthy digestive track, but also just feels good and is an important part of detoxification and overall health and wellbeing! Here are some great lifestyle tips I share with patients to promote this healthy habit:

Develop a routine around toilet time. Try to aim for daily bowel movements that occur near the same time each day. While morning time is often most common, anytime that allows you a quite few moments on a regular, daily cadence is great and offers your body some predictability which can help encourage regular pooping.

Get in position. In order to eliminate completely and with ease, we need to get into the right pooping posture. This is generally a squatting position that orients our knees above our hips to allow for the pelvic floor musculature to relax. Most of our toilets in the United States do not support this posture, so consider purchasing a bathroom stool designed for this purpose. The brands "Squatty Potty" or "Go Stool" work great! You can even use two yoga blocks, but remember your knees need be spread wide (as if you are in a full squat) so don’t have your feet placed too closely.

Give yourself time, but not too much. For some of us, the rush of a busy day won’t allow for the urge to have a bowel movement. Take time each day, regardless of wheat you have the urge to go, to sit quietly and comfortably on the toilet. However, do not sit for more than 5-10 minutes at a time, as this can result in excessive pressure on the pelvic floor, worsen hemorrhoids and fissures, and even result in paradoxical contractions of the muscles meant to relax - making bowel movements even more difficult!

Avoid straining. Straining for bowel movements can result in hemorrhoids, painfl fissures, and worsening constipation over time. If you are finding that you are having trouble passing stool, instead try taking a few deep belly or diaphragmatic breaths. As you exhale, contract your abdominal muscles by bringing your belly button towards your spine. Use this contraction to help ease out stool. If you find yourself needing to sit for more than 10 min, get up and try one of the exercises below!

Take advantage of normal reflexes! Our colon contracts naturally when we 1) move (the orthocolic reflex) and 2) when our stomach distends (the gastrocolic reflex). Stimulate these reflexes by going for a walk or jog, or performing a few stretches like forward bending, spinal twists, or squatting. Or enjoy the beverage of your choice - room temperature water, coffee, tea, or a hot ginger-lemon honey tea - first thing in the morning to cause your stomach to fill. And those caffeinated beverages will be doubly effective!

If you continue to struggle with regular bowel habits, be sure to be seen by a medical provider for additional evaluation and advice. There are many potential causes for constipation, irregularity, and/or incomplete emptying, and a thorough evaluation can often lead to treatments that can dramatically improve how we feel and our overall quality of life. You can schedule a visit with one of our team members here.

Wishing you better pooping!

- Dr. Taylor