How To Poop

You heard me. This article is going to discuss something we all do, or all should be doing on a regular basis.

Did you know that roughly 16% of the US population suffers from constipation? And that women in particular are 1.5 to 2 times more likely to experience constipation then men. Constipation is something that can be deeply troubling, between general pain and discomfort to appetite loss.

Many of my patients experience constipation and the interesting thing is that it seems to stem from different catalysts.

For some, constipation can be a derivative of a lack of fiber in the diet. For others, it could be dehydration. And for a few, it can be caused by a structural concern within the pelvic floor.

So how can we combat constipation and build routines that support healthy bowel movements?

First and foremost, I would suggest consulting with your doctor (PCP or GI) and a registered dietitian to address the root cause of your constipation. From that point you will be able to decide the best course of action. For our purposes, I will highlight common supports for the roots of constipation that I encounter the most with patients.

1. Diet

   1. If everything points to your diet being the culprit, the best place to begin is tracking your meals for a few days (3-4) and journaling about your bowel movement timing and consistency. This will help you to pinpoint if there are any foods that are triggering the constipation or a lack of foods to support bowel movements. This process is best done beside the support of a registered dietitian. Some of the most common food triggers for constipation include refined carbohydrates, processed foods, excessive amounts of protein, high sodium, dairy, added sugar and alcohol. Limiting intake of these foods and increasing a healthy balance of soluble and insoluble fiber foods is what can support healthy bowel movements.

2. Dehydration

   1. Drink. Your. Water. It is unbelievably important to daily functions in the body especially bowel movements. Including soluble fiber foods into the diet helps to draw water into the stool and makes bowel movements smoother to pass, so including more water into your routine will help move this process along. Water also promotes healthy muscle contractions to help pass the stool. When dehydrated, your body will pull water out of stool/waste to hydrate and maintain homeostasis so you would find yourself more constipated. It is recommended to aim for 64 oz of water per day but this number can vary based on perspiration, activity level, seasons, body weight/height. Consult a registered dietitian for a more personalized number.

3. Mental health/anxiety

   1. Many individuals find themselves experiencing constipation at the hand of anxiety/ stress which leads to holding in bowel movements. I have had a lot of patients who are uncomfortable using public restrooms, feel rushed with their bowel movements, struggle with timing of bowel movements, or just experience constipation as a result of life stressors. It is very important to discuss these concerns with a mental health counselor to help route out a solution. Some other tools that may help include diaphragmatic breathing (to let the brain know that you can release tension and use the bathroom), using a squatty potty (if at home to support the colon being able to release the stool even when the mind is directing other-wise), essential oils (to calm the mind when in public), setting a routine/schedule (possibly waking up a bit earlier to allow adequate time for a bowel movement before leaving the house).

4. Pelvic floor concerns

   1. To bridge off of the anxiety trigger, many individuals find themselves holding in bowel movements or urination which over-time can lead to pelvic floor dysfunction. Of course, it can also be something that individuals develop from other factors as well (anatomy, child birth, heavy lifting, hormone changes). This is best addressed alongside of a physical therapist/pelvic floor therapist. There are also pelvic floor exercises that can be done at home to support bowel movements. Some find support in bio feedback, coordination training and using the squatty potty.

Experiencing constipation can be an extremely frustrating journey, especially with the many variables that can possibly contribute. With the guidance of a registered dietitian, you will have the support necessary to address the root behind your constipation and find yourself on your way to recovery and regular bowel movements!

For more information or to book and appointment please email us at nutrikay@nutrikaywellness.com!