What I Wish More People Knew About Constipation!

Here’s all the things that I wish y'all knew about constipation!

1) So what do I consider the BASICS...
- H20 intake! Take a look at your pees... are they pale yellow! That's how you'll know if you've had adequate water intake
- Adequate Sleep
- Routine Movement (body/breath)
- Diet - fibre rich without being bulking
- Listening to your URGES - never ever EVER deferring the urge! (Or the stool can harden and will become much more difficult to pass the next time you have an urge)
- Pelvic Floor Muscle coordination & maintenance- relaxing these ms on the toilet... and working on flexibility/coordination of this muscle at other times in the day (Hey! That’s our job, as pelvic health physiotherapists)
- Using the Gastrocolic reflex (see my older Instagram post for what this is!)

2) Did you know that we're supposed to have 40 pulverizations for ONE SINGLE ALMOND! We are soooo not chewing our food down enough to support digestion. Chew your food down to a paste like consistency!

3) Chain of command is BOWELS... then YOU... then your BLADDER! Don't forget this!

4) Movement as in breathwork you could be doing to support your 'rest and digest' nervous system, your core piston, and body movement as in sports/yoga/ low impact movements that can support crafting a better stool, and body movements on the toilet to help support an easier evacuation.

5) Yes. Stress can be a killer for GREAT BMs... seek help sooner rather than later :)

6) Get a Squatty Potty for the win! It's A GAMECHANGER. It works by allowing the rectum to be in line with gravity, vs. kinked by the pubococcygeus muscle of the pelvic floor; which can kink the rectum making the poop more difficult to get out.

7) Bowels are oftentimes the FIRST thing I work towards managing with my clients with multiple pelvic health concerns! Yup! I help my client’s poop health before sexual concerns and incontinence! Ultimately, it is all related but I find more prolonged success when the BMs are managed 1st.

8) Look up the Femmeze tool if you have a rectoceole. It will support the rectum structure while evacuating! It is inserted into the vagina. *Amazon prime days is right around the corner!

WE HAVE AN AMAZING RESOURCE for you guys! Download our 15-pager PDF FREEBIE 'Uncomplicate Constipation' that we published earlier this year! Designed to give you a win! Or share with someone who takes a TAD too long in the loo! Just click this LINK to get your copy!

Made with love and compassion,
Jane J. Bai MSc PT, MSc, BMSc

Pelvic Health & Orthopaedic Physiotherapist
200YTT
Instagram: @PelvicPro
YouTube: @BodyScanwithJane
Book an Appt with Me- www.pelvicpro.ca