Constipation

If you’re lucky enough to still be on holidays don’t forget to look after your bowels. Many people tend to suffer from what I like to call ‘postcode constipation’ (aka constipation when you are on holidays and out of your ‘normal’ daily routine).

Unfortunately, constipation is a big one when it comes to contributing to pelvic floor dysfunction.

Urgency, stress incontinence, prolapse and pelvic pain are all conditions which constipation will generally make worse.

Here’s a few tips to keep you on track when you’re on holidays (or just in general):

• Bowels like habit. We tend to have a large bowel movement (called peristalsis) shortly after we wake up in the morning or after a meal. Try and sit on the toilet at the same time every day. A hot drink in the morning (such as a coffee - doesn’t have to be caffeinated) can also bring on the ‘call to stool’

• Stay hydrated - our stools will generally be harder if we are dehydrated. Aim for consistency like soft serve ice-cream

• Go when you feel the urge (try not to defer)

• It can be helpful to use a foot stool or raise up onto your toes when sitting on the toilet (try to get your knees above the level of the hips)

• Take some big deep breaths and relax, soften through the anus and the pelvic floor

• Don’t strain. If the poo isn’t coming try again later. If you feel like it is getting stuck as it comes around the corner it can be helpful to insert a clean finger into the vagina and gently apply some pressure to the back of the vaginal wall (this is called splinting). If you find that you are having to do this regularly please consult a health professional

• Regular movement and exercise is important (to happy bowels and body/ mind in general)

• If you know you will be having a change in diet and routine when you’re away plan ahead - pack some stool softener in your bag just in case.

Happy Holidays. May it be covid and constipation free 😉