Table of contents:
- What is the correct position
- How to get into this position
- Because position is important for pooping
- More tricks to get rid of constipation
- Food to cure constipation
To poop the right way, you should sit on the toilet with your knees above your hips, as this relaxes the puborectalis muscle, making it easier for stool to pass through the intestines.
Therefore, this position is ideal for those who suffer from constipation, which is characterized by dry, hard and difficult to eliminate stools. Constipation can cause bloating, abdominal pain, and hemorrhoids, and is usually caused by a diet low in fiber and water, and a lack of physical activity.
Check out some foods that should be added to the diet to fight constipation.
What is the correct position
The correct position for pooping is to sit on the toilet with your knees elevated above your hips, as if you were sitting squatting on the floor.Staying in this position allows you to relax the puborectalis muscle and free the passage of the intestine, facilitating the exit of stool.
How to get into this position
To achieve this position in the bathroom, you can use a footrest such as a small stool, a shoebox, a bucket or an upside-down basket.
The following video shows in detail what the proper position is to facilitate the passage of stool:
Because position is important for pooping
Poor position is important because it can make it easier or harder to pass stools. When sitting on the toilet as if on a chair, with your knees at the same height as your hips, the puborectalis muscle holds the intestines and prevents the passage of stool, as shown in the following figure.
The same does not happen when pooping in the headdress position, as the muscle is more relaxed and releases the intestine, allowing the passage of feces.
More tricks to get rid of constipation
The best time to train the bowel to evacuate is after a meal, as the entire gastrointestinal tube is stimulated, favoring the movement of feces to be expelled, thus preventing the drying of the fecal cake, which does not hurt the anus and is easy to remove. be deleted.
Another tip to end the discomfort of constipation, which can even make it difficult to lose weight, is to go to the bathroom whenever you feel like it and not hold your stool for a long time. On the other hand, you shouldn't push when you don't feel like it, it can cause hemorrhoids.
Food to cure constipation
Small changes in eating habits help cure constipation, such as:
- Drink 2 liters of water a day, as water hydrates the stool, which facilitates its passage through the intestine;
- Eat fruits and vegetables with peel and pomace whenever possible, as this increases fiber consumption;
- Adding seeds such as flaxseed and chia seeds in juices and yogurts;
- Eat whole foods such as bread, rice, pasta, and flour;
- Eat yogurt with probiotics, which are bacteria that improve gut he alth;
Eat 2 walnuts for breakfast.
In addition to food, it is also essential to practice physical activity at least 3 times a week, as exercise makes the intestines more active and helps to combat constipation.