Constipation Management

Do you frequently have 3 or less bowel movements a week? If so you might be dealing with constipation. The way you manage constipation can drastically impact your pelvic floor function. In this blog post we will be discussing factors that influence constipation, tips and tricks to improve it, and how to know if you are experiencing constipation.

Signs that you might be dealing with constipation

First things first we want to take a look and see what your stool looks like. On the bristol stool chart (see picture below), the normal normal healthy range is a type 3 or 4. If you stools often look like a 1 or 2, this is a sign of constipation.

Type 3-4 is considered normal. Type 1-2 is a sign of constipation.

The next thing we want to consider is the frequency of your bowel movements. As mentioned earlier, having 3 or less bowel movements a week is a sign of constipation.

Lastly, if you have to push or strain when having a bowel movement, this could be a sign you are dealing with constipation.

Factors that can influence constipation

Pelvic Floor Muscle Tightness

There are many factors that can contribute to constipation including the pelvic floor muscles. If they are too tight and cannot fully relax as required with a bowel movement.

A pelvic floor assessment can determine the cause pelvic floor tightness in contributing to constipation. A pelvic floor assessment will usually include the following:

• Assess the muscles (get overactive muscles to start at a better resting baseline so they have more to give & can turn on when you need them)

• Improve pressure management (breath strategies)

• Toileting posture

• Strengthen/build endurance

• Finally we can build hip & core strength so the ENTIRE system runs efficiently

Not only does pelvic floor muscle tightness impact constipation, diet and exercise can also play a huge role.

Tips & Tricks to improve constipation

Toileting posture

Did you know that there is an ideal position for you to have a bowel movement?? Ensuring that your knees are above your hips can help relax the pelvic floor muscles and put less strain on your rectum (see picture below). Because this position is ideal, you need to put something underneath your feet. A step stool or waste basket works perfectly but I recommend investing in a squatty potty! These are great and can stay in your bathroom, tucked up by the toilet. Check out my Best Resources page to get a discount code!

Magnesium

Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements.

Ask a doctor or pharmacist if it is safe for you to use magnesium if you have other medical conditions, especially:

• kidney disease

• heart disease

• nausea, vomiting

• a blockage in your intestines

• low levels of calcium in your blood

• a sudden change in bowel habits for 2 weeks or longer

• pregnant or plan on becoming pregnant

Exercise & Movement

Exercise helps constipation by lowering the time it takes food to move through the large intestine. This limits the amount of water your body absorbs from the stool. Hard, dry stools are harder to pass. Plus, aerobic exercise speeds up your breathing and heart rate. This helps to stimulate the natural squeezing (or contractions) of muscles in your intestines. Intestinal muscles that squeeze better will help move stools out quickly.

Movement is a great way to help stimulate gut motility. Try to get a 30 minutes walk in at lease 3x per week.

Increase Fiber Intake

Fiber can help bulk up your stool and make it easier to pass. Aiming to get around 25-35 grams per day can help improve constipation.

Ways to increase fiber intake

• Eat whole grains

  • Try swapping white rice for brown rice

• Legumes and Beans

  • Try substitute legumes for meat two to three times per week in chili and soups

• Fruits and Veggies

  • Eat at least five servings of fruits and vegetables each day. Fresh fruit is slightly higher in fiber than canned. Eat the peel whenever possible (highest concentration of fiber is usually in the peel)

Stay Hydrated

When you are not getting enough water, your stool may become hard and difficult to pass. We recommend aiming for a pale yellow color (see picture below).

Are you needing a little more help?

If you are needing a little more help, we set aside time in our schedule where you can talk directly with a healthcare professional who specializes in urinary incontinence and helping women get back to running and jumping without symptoms.

We offer this as a courtesy to our clients in St. George, UT so can get your questions answered before making a commitment to book. If you a ready to take action, let’s chat. Schedule a consultation now.