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Bowel Health

Bowel makes up your lower or large intestines to rectum to anus. Your rectum where the stool is stored and sends a signal to brain to empty it out.

Dos and Don't of healthy Bowel movement

  • go to the toilet between 3 times a week to 3 times a day

  • do well-formed smooth poos which are easy to pass

  • avoid straining on the toilet

  • poor bowel control (incontinence)

  • Learn how to empty your bowels without straining.

  • Make sure you drink enough water.

  • Eat a healthy and varied diet.

  • Sit on the toilet properly:

  • keep your back straight, lean forward

  • rest your forearms on your knees

  • have knees higher than hips by lifting heels or using a footstool keep your legs apart.

  • Brace – allow your stomach muscles to push forwards. This will help you widen your waist.

  • With each urge to empty your bowels, repeat the brace.

  • Keep your mouth slightly open and breathe out. Do not hold your breath.

  • As you finish, pull up your anorectal muscles (the muscles that control your bottom). This will improve your ability to close your bowels.

Drink enough water

  • Drink up to 8 glasses of fluid per day e.g. water, milk, soups and juices.

  • Limit caffeine drinks to 2 per day.

  • Eat food high in soluble fibre (pasta, rice, vegetables and fruit).

  • Limit foods high in insoluble fibre (bran and muesli). Too much can bulk out your poo and make them hard and difficult to pass.

I hope you find this informative information useful. Please like, share and subscribe



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