There are several bowel habits that are common but far from normal. As a matter of fact, not only are these not normal, they actually cause damage to your gut. Let’s start with one of the most common ones that most people engage in- straining.
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Straining is an indicator that something is off. Causes may include the ff: diet (low fiber);dehydration; structural issues such as hemorrhoids, anal fissures or even rectal prolapse, or as a result of certain medications such as opioids; nerve damage etc.
⚠️: Straining can cause structural damage leading to fissures, hemorrhoids and more.
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Healthy stool should be able to release effortlessly without straining.
A NOURISHING START TO HEALTHY STOOLS:
💦Stay hydrated
🥗consume adequate fiber (see note below)
🍃Heal your gut/take gut health seriously
🛐Reduce stress
😴Get enough sleep
🥑Eat whole foods.
A NOURISHING WAY TO EMPTY BOWELS:
Try to go same time/times each day to train bowels/mind.
•Try being in a squat position to improve the position and angle of your rectum to make it easier to pass stool. A footstool may help.
•Relax. Don’t hold your breath
•Try to keep feet about 2 feet apart and lean forward.
•Focus on relaxing the anus.
•Leave, don’t strain. If after a few minutes you haven’t been able to open bowels, leave and try again later. It only takes about 2-3 minutes to open the bowels so if you’ve been there over 10mins and it’s not coming out, try later, don’t force it.
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A note on fiber:
Be sure to increase slowly. See gut health specialist on best ways to incorporate fiber into diet as fiber can backfire if your body gut isn’t healthy enough to handle it.
If you find yourself straining to empty your bowels and would like to discuss what could be contributing to your bowel movement issues, you may take advantage of a complimentary 15 minutes call to discuss your symptoms and discover what the path to healing may look like for you. Book your free call here. Many people resort to laxatives and other medication in an attempt to resolves these motility issues on their own. Unfortunately many of these end up worsening your gut health. If you’ve been struggling with motility issues or other gut health problems, I strongly recommend checking out ourGut Rehab Program.
Disclaimer: The information presented herein is strictly for informational purposes. Consult your trusted health practitioner for individualized care. If you need to work with a holistic nutrition professional that specializes in gut health, contact me, I’ll be happy to provide personalized support🌱