Why You Really Don't Want To Be Full Of Sh*t

It sounds crass, I know.

I know!

But, did you know that constipation can be a huge factor in pelvic floor problems?

Constipation (often defined as when you open your bowels 3 or less times in a week), is not only really, really uncomfortable - it can also contribute to serious problems with your bladder, bowels, and pelvic floor.


Bladder

There’s only so much space inside your pelvic cavity. Having a chronically overfilled bowel means that there is less space for your other pelvic organs.

So your poor little bladder gets squashed!

And how does it react to that?

The extra pressure on your bladder can mean that it’s able to hold less urine, and, you feel the need to go to the toilet more frequently (bladder frequency)!


Bowels

Constipation is a leading cause of faecal incontinence (= leaking poo, something no-one wants to experience!), when your bowel is full of hard, dry faecal matter, and liquidy-style poo leaks past the blockage 😬.

Constant straining, to try and open your bowels, can lead to haemmorhoids (swollen veins around your anus), or, a rectal prolapse (where part of the bowel pokes through the opening of the anus.

pelvic floor

If you’ve been constipated for a while, you’ll be familiar with the sensation of straining to open your bowels 😟.

This repetitive straining is definitely not what your pelvic floor wants or needs, as it can lead weakened and stressed pelvic floor muscles.

Which in turn, increases the risk of being incontinent, as these muscles will have a reduced ability to ‘hold on’ when you need them to…


how do i know if i’m constipated?

The most common symptoms of constipation are:

  • Infrequently opening your bowels - 3 times or less in a week can be a sign of constipation

  • Stomach pain and bloating

  • Hard, pebble like poo that is difficult to pass

  • Feeling like you haven’t fully ‘emptied’ after you open your bowels.

These symptoms can be indicators of other issues as well, but if they sound familiar to you, it’s definitely worth having a chat to your GP, to determine if constipation is affecting you.

3 Key Tips To A Healthier Bowel (and less constipation!)

There’s 3 simple things you can do to reduce your risk of constipation:

1.     Drink enough fluid every day!

Around 2L is recommended. This will help to keep your bowel motions softer (hard 💩 is much ‘harder’ to expel!).


2.     Eat regularly, and well!

You need plenty of high fibre foods (fruits, legumes, seeds, green veggies) for a healthy bowel. A good healthy diet means that your poo is more likely to be soft enough, and big enough, to pass more easily. Very small, or very dry poo can be harder to get out, leading to more constipation.


3.     Exercise!

I know you’ve heard me bang on about this A LOT, but exercise helps keep the bowel functioning well. It helps move everything through your digestive system a bit quicker, meaning your poo is less likely to dry out, and be painful to expel.


If you’re struggling with Constipation or Pelvic Floor Issues, click here to book a Pelvic Health Assessment today with Physio Heather Deane, or email us to chat in more detail

Emma PowellComment