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A pelvic floor specialist has revealed the correct way for women to go to the bathroom to avoid health problems, from constipation to haemorrhoids.
Heather Foord, a specialist at Core Restore Co, believes that talking about the bathroom should be anything but taboo and She has helped educate and treat thousands of people regarding their pelvic floor and core dysfunction.
Pelvic floor dysfunction causes poor bowel habits, chronic constipation and excessive straining to go to the bathroom – problems we have all had to deal with at some point.
“Completing a bowel movement should only take a few minutes,” he said.
‘If you sit on the toilet for more than five minutes, you may increase your risk of anal fissures and hemorrhoids, which are swollen veins in the rectum and anus that can cause pain, itching and general discomfort.’
Ms Foord explained: ‘Sitting and bearing down for long periods of time increases the pressure that builds up inside the abdomen and this can make it harder for blood to flow back from the anus to the heart.
‘When this happens, the small blood vessels and veins in the anus can become swollen with blood and grow into grape-like bumps.’
Heather Foord, from Core Restore Co clinic, told FEMAIL that most people don’t know the “correct” way to go to the toilet.
Do you need a stool for the bathroom?
The specialist also revealed that everyone should invest in a toilet stool.
“Who would have thought that all those years of dancing big were just practice to give your body the poop of your dreams?” she joked.
‘The optimal position to complete a bowel movement is with your knees elevated in a deep squat position, so investing in a toilet stool to help support them is a game changer.
‘This position helps relax the puborectalis muscle, which wraps around the intersection where the anal canal and rectum meet.
‘Think of it like a traffic light for bowel movements. When it’s lit and tense, it’s a red light that turns the intersection to stop leaks. When it’s relaxed (or a green light), it straightens out and helps you empty your bowels properly.’
How can I treat constipation?
Ms Foord surprisingly revealed that “mooing” like a cow can help cure constipation.
‘Start by taking deep breaths so that your abdomen relaxes and becomes larger. As you exhale, let your abdomen relax again.
‘Repeat this breathing (making your abdomen bigger as you inhale) five times. Now, make a “Mmmmm” sound. This action helps your waist to widen and creates pressure to aid bowel movement.
‘Make your belly swell (really let it out) by saying the sound “Ooooo.” This helps your anal sphincter open. Continue with the “Mmmm” and “Oooo” to keep building pressure.’
A pelvic floor specialist has revealed five ways every woman can make the most of her time in the bathroom – and one health tip that could keep haemorrhoids at bay for good.
What is the correct way to use toilet paper?
The professional revealed that most people tend to use toilet paper incorrectly.
Ms Foord recommends replacing toilet paper with a bidet because these devices are more environmentally friendly and hygienic.
“You have to be careful with the back door and use toilet paper sparingly or not at all,” he said.
‘First of all, if you use toilet paper, try not to wipe too hard, but rather gently. If you have to wipe more than three times, you could have fecal stains as a result of a weak anal sphincter, hemorrhoids, or anal scar tissue.’
What is a “splint” and how can it help with constipation?
Ms Foord revealed a “mind-blowing” practice called vaginal splinting which aims to relieve constipation.
‘Pinning involves inserting a clean finger into the vagina to help push the wall between the vagina and rectum (also known as the perineum). This pushes the poop out!’
‘Although a splint is often recommended to help those with a prolapse, using a splint to help evacuate an overstayed anal guest is safe – just make sure you don’t have any broken skin or irritation that will cause pain or increase infection in the vagina.’
What do I do after I finish going to the bathroom?
Ms Foord revealed that you should always squeeze your pelvic floor muscles “up and in” after finishing using the toilet.
“This helps lift the anus back into its correct position and closes it to prevent leaks or anal stains,” she said.