The Scoop on Poop
Ahh poop. Who doesn’t love to talk about poop?
As a boy mom, wife, and teacher I have definitely gotten used to poop talk, so let’s talk about it some today.
Particularly constipation.
Are you constipated?
Well, it probably depends upon how you define constipation. Most folks will say a person is constipated if he has less than 3 bowel movements a week and/or if stool is hard and difficult to pass.
However, I tend to lean toward the definition I found in The Woman Code by Alisa Vitti, HHC which is if you don’t poop within 20 minutes of waking each morning you are constipated.
What???
Yeah, I had never really been that regular before either. Sure I went most days, but never first thing in the morning. But I was definitely intrigued and wondered if I could indeed have a bowel movement first thing every morning. And I can. So can you.
Step 1 to having a bowel movement first thing in the morning: sleep. Aim for 7-9 hours a night
Step 2: have 16-32 ounces of water upon waking. Keep a bottle by your bed works great!
Step 3: walk around a bit (you might not need this, but I find a walk down our stairs is helpful just to let the body wake up)
Step 4: Go sit on the toilet. Use a squatty potty or stool to prop your feet so you are in more of a squat than a sit. This should help your body release.
Not working? Add a little sea salt to your morning water. Water follows salt, so adding salt to your water will help get more water into the bowel. Thus producing a bowel movement.
Other things to try if regular bowel movements are a struggle for you
Magnesium: Your body uses so much magnesium and most people are short on it. Magnesium is known as the relaxation mineral. It helps your bowel relax and move waste along. I like to use magnesium lotion at night before bed.
Exercise: moving everyday even if it’s just a short walk can get those bowels moving.
Water: drinking water throughout the day can help too. Filtered water is best. I would avoid drinking an excessive (gallon challenge) amount of water as doing that can deplete minerals, but drinking about half your body weight in ounces is a perfect amount for most folks. Also adding in electrolytes (such as sea salt or packets) can help get water into your bowels and your cells.
Cut out processed food: Processed food (aka anything with canola oil) tends to be low in nutrients and fiber. Eat real food as close to nature as reasonable.
Fiber: Fiber is what bulks up your poo. It also binds to waste products and helps sweep things along. Fruits and vegetables are your best sources of fiber.
Honor your body: go when you need to go. Don’t wait. I know it’s not always ideal to stop what you are doing and go to the bathroom, but it’s super important that you do. Also having a bowel movement in public can be nerve-racking. Ignoring your body’s need to poop can lead to constipation, painful stools, and lazy bowels.
A quick word about probiotics
Probiotics and fermented foods can be super helpful in building the gut microbiome. However, some people might experience constipation when starting probiotics or fermented foods. If you feel probiotics and fermented foods would benefit you (most would benefit) then start slow, add a little salt to your water, and work your way up.
Why poop every morning anyway?
Our bodies work overnight (well all the time, but it revs when we are sleeping) to clear used hormones, toxics, cellular waste, pathogens, etc. That “trash” needs to be taken out so it doesn’t get reabsorbed.
I used to always think of pooping as making room for more food, but it really is so much more about taking out the body’s own waste products.
I hope you make pooping an everyday habit!
What poop tips did I miss???
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