How to poop to stay healthy

How do people poop

Intestine without interruption promotesDefecation / Britannica feces to the exit due to the muscular movements of the walls (peristalsis), but they are removed up to three times a day. Therefore, the rectum becomes a reservoir where waste can linger. To do this, its walls are stretched. When there is too much stool, the pressure rises. Then the receptors in the walls send a signal to the brain that it is time to empty the intestines.

To keep feces in, the rectum has sphincters - circular muscles that work like a string in a pouch. The inner one opens involuntarily with strong stretching, the outer one is controlled by a person. Even if the bowel is full, he will not relax without a command. If there is no control over the sphincter, incontinence develops. For example, with age, after surgery, neurological disorders such as stroke.

To controlS. Ma, S. Y. Leu, R. H. Fang. Reconstruction of anorectal angle after abdominoperineal resection of rectum and anus - an animal model /

defecation also allows the anorectal angle, that is, the bowel bend of 60-150 degrees, for which the pubic-rectal muscle is responsible. In a standing person, it is about 90 degrees, so the feces rest against the wall. If, however, the corner is “unbent”, it will be easier for the masses to move towards the exit.

When it is necessary to empty the body, the external sphincter opens and the muscles push the stool out of the body. If there is not enough peristalsis, a person pushes - strains the muscles of the chest, diaphragm, abdominal wall and pelvis. But you should not do this, so as not to provoke haemorrhoids or bowel prolapse.

How to poop

Despite the fact that this is the most natural process, sometimes people still make mistakes.

How often should you poop

It all depends on the person. Normal countsOver‑the‑counter laxatives for constipation: Use with caution / Mayo Clinic poop from three times a week to three times a day.

If you suddenly wantedAre you pooing properly? / Department of Health Queensland Government to the toilet, but decided to pull in order to have time to get, for example, to the house, then this is wrong, since the intestines work around the clock, without stopping. So, if you want to empty it, you need to do it soon. Otherwise, there will be a feeling of fullness and diarrhea will begin.

What is the right time to poop

Ideally, bowel movements should not occupyHow Often and How Long Should It Take You to Poop? / Cleveland Clinic more than five minutes. When you sitAre you pooing properly? / Department of Health Queensland Government in the toilet for too long, then push longer. In the future, this can lead to the development of hemorrhoids.

If you've been sitting for several minutes and nothing happens, it's best to leave the toilet and try again later. So don't take your phone with you.

In what position should you poop

The correct posture is dictated by the anatomy of the rectum. To go to the toilet was easier, you need to "unbend" the anorectal angle. He sits more than standing, and in a squat - even more. Therefore, the deeper you sit, the easier it will be for the feces to come out.

BetterBowel health / Department of Health Western Australia just arrange so that the knees are higher than the hips. Tilt the body forward a little, put your palms or elbows on your knees. The back should be straight, the stomach should be relaxed. You can't hold your breath when pushing.

Easiest to poop squatting. So floor-mounted toilets (Genoa bowls) may not be the most beautiful, but very convenient designs. But it’s not worth climbing the usual toilet bowl with an “eagle”: if the leg slips, there is a high risk of a fracture. To achieve the correct posture, it is enough to substitute a special bench.

How to clean anus

In order to hold solids, liquids and gases equally well, the anus has many nerve endings and very delicate skin. Therefore he requiresBum wiping techniques and thong hygiene / Columbia University proper care.

• Wipe from front to back. This is especially important for women, as it prevents intestinal bacteria from being introduced into the vagina.
• Don't rub hard. Paper irritates thin skin, microtrauma occurs, into which bacteria enter.
• If you can, replace plain paper with wet paper (just dampen a little with water or buy special) or use a hygienic shower.
• Use soap only in the shower or bidet. If it stays on the skin, it will dry it out.
• If you can't clean your anus thoroughly, be sure to rinse it more thoroughly when you can.
• Avoid deep colon cleansing: enemas flush out beneficial bacteria. There are indications for this medical procedure, according to the advice internet guru you don't have to do that.

What to do after going to the toilet

When you go to the toilet, you touchWhy You Really Should Wash Your Hands After Using the Bathroom (Every Single Time!) / Cleveland Clinic toilet, paper, doorknobs. Therefore, many microorganisms can remain on the hands, such as salmonella, Escherichia coli and noroviruses. By the way, this is another reason not to take your phone with you.

Wash your hands with soap and water for at least 20 seconds. Close the taps with your elbow or a towel, and dry your palms: bacteria get on wet skin much more often than dry skin.

People who wash their hands properly are less likely to experience diarrhea, viral infections, and digestive illnesses.

What should a feces look like?

To determine which feces should be normal, you can useBristol stool chart / Continence Foundation of Australia bristol scale.

The first and second types indicate constipation, the fifth or seventh indicate diarrhea. You need to focus on the third and fourth options. Strive to ensure that the stool is formed, but soft enough, then it can effortlessly pass through the rectum.

How to help the intestines poop properly

If the correct posture does not provide the third or fourth type, it may be worth reconsidering your diet and daily routine.

Add fiber

Alimentary fiber increaseDietary fiber: Essential for a healthy diet / Mayo Clinic the volume of feces, so it is easier for them to pass through the intestines. Soluble fiber provides food for beneficial bacteria and supports the microbiota. insoluble cellulose makes the consistency of the masses softer, so it will be easier to empty.

To make it more pleasant to poop, add to the diet:

• whole grains;
• legumes;
• vegetables;
• fruit.

You can also use ready-made fiber in the form of supplements, but it is better not to overdo it, so that there is no swelling and pain in the abdomen.

Go in for sports

Aerobic exercise such as walking and running facilitateR. Gao, Y. Tao, C. Zhou, J. Li, X. Wang, L. Chen 3, F. Li, L. Guo. Exercise therapy in patients with constipation: a systematic review and meta‑analysis of randomized controlled trials / Scandinavian Journal of Gastroenterology constipation, because they accelerate blood and accelerate all metabolic processes in the body. But further research on their effectiveness is needed. On the other hand, moderate cardio can harm few people. So it's worth a try.

Stick to the regime

Irregular working hours and lack of sleep leadK. A. Gwee. Disturbed Sleep and Disturbed Bowel Functions: Implications for Constipation in Healthy Individuals / Journal of Neurogastroenterology and Motility to constipation, so it is advisable to try to live in a more predictable and relaxed rhythm. The habit of pooping at the same time can also help.

How to understand that something is wrong

If there are any deviations from the norm, you may need to seek help.

If you poop too infrequently

Constipation - this is when the chair is less than three times a week. But all people are different. So what about constipation canConstipation / Cleveland Clinic to speak in the event that earlier you regularly emptied yourself several times a day, and now you do it once every two days.

You can also look for other signs:

• you have dry and hard stools of the first or second type;
• feces hardly pass through the anus, this is accompanied by pain;
• there is a feeling of incomplete emptying.

In these cases, you need to review the diet or consult a doctor.

If you poop too often

Sometimes it's even okay. For example, if there isFrequent bowel movements / Mayo Clinic more fiber or drink a lot of coffee. But it can also indicate:

• on the digestive tract infections;
• celiac disease;
• Crohn's disease;
• ulcerative colitis;
• hypothyroidism;
• irritable bowel syndrome;
• any disease for which a person has taken antibiotics.

If there are no other signs, most likely everything is in order. But if there is something else, such as weakness, pain, nausea, you need to make an appointment with a therapist.

If there is blood in the stool

It can discoverRectal Bleeding / Cleveland Clinic on various grounds: red spots on toilet paper, colored water in the toilet bowl, or black, tarry feces.

Blood in the stool occurs with diseases such as:

• haemorrhoids;
• anal fissure;
• anal abscess - infection in the glands of the rectum;
• diverticulitis/дивертикулёз;
• Crohn's disease;
• ulcerative colitis;
• stomach or duodenal ulcer;
• large polyps.

Blood in the stool cannot be the norm, it is always a symptom of some kind of disease. So be sure to see a doctor.