It’s time to talk sh*t. Should you be pooping everyday?
Pooping should NOT be a taboo topic. We all do it and it’s very important to our overall health. In fact, a study in BMJ Open suggested that having a bowel movement less than three times a week was associated with higher risks of stroke, heart disease, and heart attacks.
What is “Normal” when it comes to pooping?
As a pelvic floor therapist, I always ask about your stool type and the Bristol Stool Chart is a great reference as seen below. We would love to have your stool to look like 3 or 4 each time you go.
It should be easy to pass. There should be no pushing, straining, or struggle to pass it.
You should NEVER have pain when passing your stool. You should NEVER see or wipe blood.
If you’re not pooping on a regular basis or feeling as if you aren’t fully evacuating, you’re probably constipated. Pelvic floor therapy (PFT) CAN help with constipation. Your issue may be that you have poor coordination surrounding the anal muscles. For example, when we are passing stool, these muscles should be completely relaxed and lengthened. However, a lot of people have tightness around their anal muscles and this can make it really hard to pass stool or completely empty when you’re trying.
Chronic constipation can lead to hemorrhoids, anal fissures, and rectal prolapse. All of these can be conservatively managed with PFT.
Ways to stay as regular as possible:
Staying hydrated. Trying to intake half of your body weight in fluid oz everyday is ideal. For example, if you’re 150lbs, you should intake 75 oz of water a day! Poop is mainly made up of water, so the texture of your stool can be indicative of how dehydrated or hydrated you are!
Food intake- Specifically fiber intake! A well balanced diet with fiber-rich foods helps promote regular BMs! Fiber-Rich foods can include dried fruit (figs, apricots, dates, prunes), cooked veggies, nuts & seeds (almonds, chia & hemp seeds), whole grains (quinoa & oatmeal), beans & legumes!
Magnesium is a crucial mineral that our bodies crave! It plays a big role in releasing your bowels. Magnesium Citrate is usually the most effective!
Regular Movement: Move your body to help move your bowels! Even if it’s 10-15 mins after a meal or light stretching. Try to move everyday!
Make an appointment with a pelvic floor therapist! We can help determine if there are any visceral restrictions along the digestive tract and see if you’re appropriately lengthening the rectal muscles!
Dr. Andrea Higgins, PT, DPT
