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Hippocrates, the father of modern medicine, is quoted to have said nearly 2500 years ago that “All disease begins in the gut” so it’s fair to say that aiming to achieve good gut health is an activity worth prioritising.
Here are 5 things you can do from today to set yourself up for success.
Gut to know you
Gut to know you
You need to know where you are before you can decide on where to go. And this is especially true for your health.
Start by spending some time thinking about what your current bowel routine is.
If you Google ‘how often should one have a poo?”, you’ll come across the Goldilocks zone: it’s normal for people to go from 3 times a day to once every 3 days.1
Using this as a guide, decide if the frequency of your bowel movement is within the recommended range.
Heed the 'call to stool'
Heed the 'call to stool'
The golden rule of gut health is to not resist the urge to open your bowels.
A study of 400 people concluded that those who did not have clear cues of the urge to open their bowels, or have not established a regular bowel routine tend towards being constipated.2
So those of you who have repeatedly resisted opening your bowels when your gut signals to you, it’s worth listening to and acting on your gut instincts.
Know your triggers
Know your triggers
We know that our gut is sensitive to our environment- from stress,3 to specific foods4 and lack of sleep,5 everyone has different triggers that can exacerbate tummy pain, bloating or changes in your bowel habits.
In order to establish a good bowel routine, it’s important to know what might derail it.
Perfect your pooping position
Perfect your pooping position
Did you know that there’s a better way to empty your bowels and reduce straining?
According to a Japanese study in 2010, putting your feet up to replicate a squatting position helps with your bowel movement7 and subsequent studies8,9 have shown that using a modification device such as the Squatty Potty can have a positive impact on reducing time spent on the toilet, straining and ensured better emptying of your bowels.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Last updated: 26 January 2023
- Walter SA, Kjellström L, Nyhlin H, Talley NJ, Agréus L. Assessment of normal bowel habits in the general adult population: the Popcol study. Scand J Gastroenterol. 2010 May;45(5):556-66. doi: 10.3109/00365520903551332. PMID: 20205503.
- Heaton, Kenneth W.; Wood, Neil; Cripps, Hazel A.; Philipp, Robin. The call to stool and its relationship to constipation: a community study. European Journal of Gastroenterology & Hepatology: February 1994 - Volume 6 - Issue 2 - p 145-150
- 1 Qin HY, Cheng CW, Tang XD, Bian ZX. Impact of psychological stress on irritable bowel syndrome. World J Gastroenterol. 2014 Oct 21;20(39):14126-31. doi: 10.3748/wjg.v20.i39.14126. PMID: 25339801; PMCID: PMC4202343.
- Simrén M, Månsson A, Langkilde AM, Svedlund J, Abrahamsson H, Bengtsson U, Björnsson ES. Food-related gastrointestinal symptoms in the irritable bowel syndrome. Digestion. 2001;63(2):108-15. doi: 10.1159/000051878. PMID: 11244249.
- Patel A, Hasak S, Cassell B, Ciorba MA, Vivio EE, Kumar M, Gyawali CP, Sayuk GS. Effects of disturbed sleep on gastrointestinal and somatic pain symptoms in irritable bowel syndrome. Aliment Pharmacol Ther. 2016 Aug;44(3):246-58. doi: 10.1111/apt.13677. Epub 2016 May 30. PMID: 27240555; PMCID: PMC5020700.
- Johannesson E, Ringström G, Abrahamsson H, Sadik R. Intervention to increase physical activity in irritable bowel syndrome shows long-term positive effects. World J Gastroenterol. 2015 Jan 14;21(2):600-8. doi: 10.3748/wjg.v21.i2.600. PMID: 25593485; PMCID: PMC4294172..
- Sakakibara R, Tsunoyama K, Hosoi H, Takahashi O, Sugiyama M, Kishi M, Ogawa E, Terada H, Uchiyama T, Yamanishi T. Influence of Body Position on Defecation in Humans. Low Urin Tract Symptoms. 2010 Apr;2(1):16-21. doi: 10.1111/j.1757-5672.2009.00057.x. Epub 2010 Jan 11. PMID: 26676214.
- Modi RM, Hinton A, Pinkhas D, Groce R, Meyer MM, Balasubramanian G, Levine E, Stanich PP. Implementation of a Defecation Posture Modification Device: Impact on Bowel Movement Patterns in Healthy Subjects. J Clin Gastroenterol. 2019 Mar;53(3):216-219. doi: 10.1097/MCG.0000000000001143. PMID: 30346317; PMCID: PMC6382038.
- Bhattacharya S, Chattu VK, Singh A. Health promotion and prevention of bowel disorders through toilet designs: A myth or reality? J Educ Health Promot. 2019 Feb 15;8:40. doi: 10.4103/jehp.jehp_198_18. PMID: 30993133; PMCID: PMC6432810.
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