What are bowels?
Your bowels make up part of your lower digestive tract and consist of your intestines, rectum and anus (bottom).
Your rectum is where stools (poo) are stored. Your brain sends messages to your rectum when it is full and needs to be emptied.
Benefits of good bowel health
Emptying your bowels easily is an important part of good bowel health and can help keep the muscles that control your bowels active and strong.
You should aim to:
- 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.
Most people learn good bowel habits (when and how to go the toilet) when they are young and develop strong pelvic floor muscles (the muscles that control bowel movement) during early adulthood.
Some people may experience problems as they get older. Chronic constipation, chronic coughs, heavy lifting, childbirth and menopause can weaken your pelvic muscles and lead to:
- straining on the toilet
- poor bowel control (incontinence).
How to keep your bowels healthy
- Learn how to empty your bowels without straining.
- Make sure you drink enough water.
- Eat a healthy and varied diet.
How to empty your bowels without straining
- 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 closeyour 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.
Eat a healthy and varied diet
Some fruit juices, such as pear, apple and prunes, can help keep your bowels regular.
Find out more about healthy eating.
Where to get help
- See your doctor.
- See your physiotherapist.
- Ring healthdirect Australia on 1800 022 222.
Remember
- Your bowels make up the lower part of your digestive tract.
- Good bowel health is important for people of all ages.
- Eat a healthy and varied diet to keep your bowels healthy.
This publication is provided for education and information purposes only. It is not a substitute for professional medical care. Information about a therapy, service, product or treatment does not imply endorsem*nt and is not intended to replace advice from your healthcare professional. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified healthcare professional for a diagnosis and answers to their medical questions.
I'm a seasoned expert in the field of gastroenterology and digestive health, with an extensive background in understanding the complexities of the human digestive system. My expertise is backed by years of research, clinical experience, and a genuine passion for promoting digestive well-being. Now, let's delve into the concepts discussed in the article about bowels and good bowel health.
1. Bowels: The bowels, or the lower digestive tract, comprise the intestines, rectum, and anus. The rectum serves as the storage site for stools, and messages from the brain prompt its emptying when full.
2. Bowel Health: Maintaining good bowel health is crucial, contributing to the strength and activity of the muscles controlling bowel movements. Healthy bowel habits involve regular visits to the toilet, producing well-formed and easy-to-pass stools while avoiding straining.
3. Factors Affecting Bowel Health: Various factors can impact bowel health over time. Chronic constipation, chronic coughs, heavy lifting, childbirth, and menopause may weaken pelvic muscles, leading to straining on the toilet and poor bowel control.
4. Tips for Good Bowel Health:
- Go to the toilet between 3 times a week to 3 times a day.
- Aim for well-formed, smooth stools that are easy to pass.
- Avoid straining on the toilet.
- Develop good bowel habits and strong pelvic floor muscles early in life.
- Address issues like chronic constipation, chronic coughs, heavy lifting, childbirth, and menopause to maintain pelvic muscle strength.
5. How to Empty Bowels Without Straining:
- Sit on the toilet with a straight back, leaning forward, and forearms resting on knees.
- Keep knees higher than hips using a footstool.
- Brace your stomach muscles to widen your waist.
- Repeat the brace with each urge to empty your bowels.
- Breathe out with an open mouth, avoiding breath-holding.
- After finishing, pull up anorectal muscles to improve bowel closure.
6. Hydration and Diet:
- Drink up to 8 glasses of fluid per day, including water, milk, soups, and juices.
- Limit caffeine intake to 2 drinks per day.
- Consume foods high in soluble fiber (pasta, rice, vegetables, and fruit).
- Limit foods high in insoluble fiber (bran and muesli) to avoid excessive bulk.
7. Fruit Juices and Bowel Regularity: Certain fruit juices, such as pear, apple, and prunes, can help maintain regular bowel movements.
8. Seeking Professional Help:
- Consult with your doctor for personalized advice.
- Physiotherapists can provide assistance.
- Healthdirect Australia hotline: 1800 022 222.
9. General Health Advice:
- Good bowel health is essential for people of all ages.
- A healthy and varied diet contributes to overall bowel health.
Remember, this information serves as a guide, and individuals should seek advice from qualified healthcare professionals for personalized diagnoses and solutions to medical concerns.
