Having regular, easy to pass poos is an important indicator of overall health. Bowel motions are one of the ways your body gets rid of excess waste and plays an essential role in hormone detoxification. Along with bile and urine, bowel motions remove excess oestrogen from the body. Constipation, or irregular number twos, can prevent your body from removing waste, leaving feeling sluggish and blocked up.
A healthy poo also feels good! The urge to go can feel uncomfortable, and easing this discomfort can bring feelings of relief. Bowel motions also stimulate the vagus nerve, which promotes short term feelings of relaxation.
Ideally you are having a complete, easy to pass bowel motion every day. The holiday period can be a time when your poo routine is disrupted for a variety of reasons including –
~ Eating or drinking more, or consuming celebration foods that tend to be less healthy
~ A change in daily routine
~ Increased stress or anxiety when socialising with family or large groups
~ Reduced physical activity
Keep your bowels happy with these 8 tips for healthy poos.
Drink Enough Water
Aim for 1.5 to 2 litres a day. Alcohol, coffee, tea and soft drinks don’t count. A cup of warm water in the morning can get things moving at the start of the day.
Fibre, fibre, fibre
Fibre provides the bulk and softness for a healthy poo, helping it to move through the large intestine easily. Make sure you’re having enough fibre every day; aim for around 3 cups of vegetables. Broccoli and other cruciferous vegetables are especially helpful for hormone detoxification. Other bowel healthy foods include kiwi fruit, prunes, pears and peaches, flax seeds and oats.
Fibre is also food for the trillions of microbes that live in your gut. A healthy, diverse gut microbiome is essential for your digestive health, immune system and even mood. Aim for 30 different plant foods a week to support your microbial community.
Keep Moving
Physical exercise helps to keep your Qi and Blood moving, which in turn keeps your bowels moving. Yoga, pilates and other exercises that engage the core can massage your large intestine and relieve digestive discomfort. Exercise can also ease stress and anxiety, which can play a role in irregular bowel motions.
Bathroom Basics
Sit for 5-10 minutes to give your bowels time to relax and move. Raising your knees above your hips on a stool can help loosen the muscles around your bowels, promoting easy movement. Sit with your legs wide apart, and relax your tummy.
Minimise Stress where you Can
Chronic stress and anxiety can disrupt your bowels by keeping your body in the fight or flight state. Your digestion shuts down while your body diverts resources to address the more immediate threat. It’s not a great time to poo if you’re being chased by a tiger! Deep breathing, mindfulness or acupuncture can return your body to the resting state, reactivating your digestion and getting your bowels moving again.
Try a Magnesium Supplement
Some forms of magnesium can relieve constipation by softening the stools. Other forms can help by promoting muscle relaxation and reducing nervous tension. Ask a health practitioner for advice if you’re not sure which one is right for you.
Loosen your Waist
High waisted pants and leggings are so cute but they may not be the best for your bowels. We tend to suck in and hold tension in the abs and pelvic floor when we wear high waisted clothes. That sounds good, but what it’s actually doing is limiting proper belly breathing and core activation. Over time, the extra tension and shallower breathing restrict the proper relaxation and contraction of your abdominal muscles that keep your bowels moving. You don’t need ditch your cute outfits all together, just mix them up to give your waist more room to expand.
See a Health Practitioner
Digestive issues can become chronic and you might need a health practitioner to help. Acupuncture and Chinese medicine can support you to have regular, easy to pass stools. An assessment with a pelvic floor physio can identify and address any underlying internal tension that may be stopping you from having a healthy poo.