Your pelvic floor muscles are essential for maintaining bladder, bowel, and sexual function, and they play a crucial role in supporting your overall health. However, digestive issues, especially constipation and straining during bowel movements, can place unnecessary stress on your pelvic floor, weakening these muscles and potentially leading to problems like pelvic organ prolapse, incontinence, and haemorrhoids.
Why Maximising Bowel Motions is Important for Pelvic Floor Health
Constipation and straining when having a bowel movement put excessive pressure on the pelvic floor muscles. Over time, this can cause these muscles to weaken, leading to pelvic floor dysfunction. When the pelvic floor is weakened, issues like urinary incontinence, pelvic organ prolapse, and even pain during sex can occur.
By promoting regular, comfortable bowel motions, you can reduce the need to strain and protect the strength and function of your pelvic floor muscles.
Natural Products That Support Pelvic Floor-Friendly Bowel Health
Good Sh*t Good Sht is a prebiotic soda/powder designed to support gut health. Prebiotics nourish the beneficial bacteria in your gut, promoting a healthy digestive system. The natural fibre in Good Sht can help soften stools and encourage regular bowel motions, which means less straining and a reduced risk of pelvic floor damage.
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Kiwicrush is a natural kiwifruit-based product rich in fibre and digestive enzymes like actinidin, which support smooth digestion. Kiwicrush acts as a mild laxative, helping to maintain regular bowel movements without causing strain. This can reduce pressure on the pelvic floor muscles, keeping them strong and functional.
Psyllium Husk Psyllium husk is a powerful, natural fibre supplement that absorbs water and adds bulk to the stool, making it easier to pass. For those who experience constipation or incomplete bowel movements, psyllium husk can help keep stools soft and regular, preventing the need for straining. This is particularly important for pelvic floor health, as straining weakens the pelvic muscles over time.
Prunes are known for their natural laxative properties due to their high fibre and sorbitol content. Regular consumption of prunes can help prevent constipation, allowing for smooth and easy bowel movements. This reduces the likelihood of putting unnecessary strain on the pelvic floor muscles, especially when paired with proper hydration.
Dates are another fibre-rich option that supports healthy bowel function. They help create well-formed stools, making bowel movements easier and gentler on the pelvic floor. Dates are also packed with essential nutrients, making them a great snack for supporting overall health, including digestive and pelvic health.
These natural solutions are easy to incorporate into your daily routine and can significantly improve your digestive health while preserving the strength and function of your pelvic floor.
Key Tips for Protecting Pelvic Floor Health through Bowel Habits
Hydration is Key: Drink plenty of water (at least 2 litres per day) to help fibre work its magic. Without enough water, fibre can harden stools, making them difficult to pass.
Listen to Your Body: Don’t delay the urge to have a bowel movement. Ignoring this signal can lead to harder stools and increased straining, both of which can compromise your pelvic floor.
Use a Stool When Toileting: Elevating your feet with a small stool when sitting on the toilet helps put your body in a more natural squatting position, which promotes easier bowel movements and reduces strain on the pelvic floor.
Incorporate Fibre-Rich Foods: Aim to get fibre from a variety of natural sources, including fruits, vegetables, whole grains, and supplements like psyllium husk. Fibre supports regular bowel movements and helps reduce constipation, protecting your pelvic floor in the process.
Movement is another key factor in promoting regular bowel motions and supporting pelvic floor health. Physical activity stimulates the muscles in your digestive system, helping to keep everything moving smoothly. Incorporating light exercises such as walking, gentle yoga, or pelvic floor exercises can assist with regular bowel function and reduce the risk of constipation.
If natural products are not enough to regulate your bowel movements, it may be time to consult your GP or dietician. They can prescribe laxatives to establish a regular bowel routine and prevent constipation from impacting your pelvic health.
Additionally, consider consulting a pelvic health physiotherapist. A physiotherapist can guide you on managing constipation, and improving your overall pelvic health.
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