Being able to pee and poop properly isn’t a given. Enough moisture is necessary to be able to do both. Your eating habits are crucial as well, eat enough fibers like vegetables, chickpeas, beans, whole grains, but fruit as well. Fibers are a feast for your gut health. You also have influence on being able to pee or poop properly. We call this toilet habits. What you do on the toilet is crucial for your ability to poop or pee. Having the right posture on the toilet, for example. Or are you applying a lot of pressure or are you relaxing and taking your time? Or are you rushing yourself? All of these factors are crucial when it comes to doing your business on the toilet. You might not be quick to think about it, but it’s extremely important that you think about your toilet visits. I will guide you through the ideal toilet habit. In this article I will show you which tips and advises you can use so that you can properly go to the toilet. Lets go to the 15 tips and advises for going to the toilet
If you’re still looking for more tips, advises or in-depth information after this article, feel free to look around at the website. There’s a lot more! The website is filled with information, tips, a webshop, and exercises when it comes to issues or problems in and around the pelvis.
Peeing and pooping sounds easy and seem like an awfully normal thing to do, but it’s actually pretty complicated. The muscles that ensure your easy trips to the toilet are the pelvic floor muscles. These muscles are located at the bottom of your pelvis and subconsciously keep your urethra and anus closed throughout the day. You don’t have to consciously keep those exists closed. You relax your pelvic floor muscles when you go to the toilet, so that you can easily do your business. People often think that you need to strain to be able to pee or poop properly, but it’s actually the opposite. Take a look at my other articles if you want to know more about the pelvic floor muscles and how the pelvis works, or if you are experiencing obstipation, urinal incontinence or fecal incontinence. You can easily click on the blue words to directly get on the right page. Have fun reading, and hopefully you know what to do when you’re done!
A few pee examples. The pee-case
Imagine that you’re a teacher. That’s a whole challenge in this day of age. You’re about to start your day and you’ve just downed a whole pot of tea. Pee? Hm.. You’ll hold it for a moment. Quick, gather your stuff and go to the classroom. However, during your lunchbreak you’re taking big steps towards the toilet. Your bladder is filled to the brim. And you have the feeling that you’ll pee a hole in the toilet. But now, the stream isn’t coming. Or rather, it takes a while. How is that possible? Didn’t you really need to go?
What’s going wrong here is rushing and postponing. Rest and consistency will be the solution. Take your time with going to the toilet. It often doesn’t even take 2 minutes of your day. However, performing it is easier said than done. There are a lot of people that postpone their needs. And when it’s time to go, a lot of people will try to push or strain out their pee or poop while the intestines and bladder ask for time and rest so that they can fully empty themselves. The calmer you are, the easier your urine or feces will exit. For your bladder and intestines, this is the best way to approach it. This is also called a healthy or a good toilet habit.
Moisture is crucial for urine and feces
Consuming liquid is crucial. The higher the liquid intake, the easier your stools will come out. If you consume 2 liters a day (recommended intake), then you’ll visit the toilet 7 days on average. An adult can carry 400cc in their bladder. An sure, you can postpone it sometimes, but don’t make a habit out of it. When you postpone the urge to poop too long you can develop obstipation.
Find out if you’re urinating properly. Keep a bladder diary or stool diary
If you’re experiencing issues with pooping or peeing, it might be handy to discover the cause of it. If you’re about to visit a doctor, I will advise you to first consider a bladder diary.
It may sound childish, but this can give you a good visual on when and how often you go to the toilet. You can take your diary to the doctor so that you can discuss it together. The doctor will get a good idea of your habits when it comes to peeing or pooping, and could possibly immediately see a solution.
The posture on the toilet is more important than you think!
Your posture on the toilet can influence your performances. Are you sitting right? A toilet seat has been designed ergonomically so that you can take a proper seat, so do fully make use of it. Don’t fold yourself double on the toilet seat, unless the hygiene isn’t beneficial (like in gas station toilets, for example). Keep your feet as stable points on the floor. You can use a stool if you can’t properly reach the chair so that your knees can make the 90 degree angle. Your feet are supportive pillars during your toilet visits. Not having good support can give your pelvis too much pressure.
15 tips and advises for going to the toilet
7 tips and advises for peeing the best way
Tip 1: Sit up straight.
Sit up straight on the toilet seat with your feet placed firmly on the floor. Place your hands on your upper legs and use the toilet lid as back support if necessary. Most toilets are designed ergonomically and are made for that.
Tip 2: Relax.
Relax and just let it all go. Don’t apply pressure when you pee. You will only tense up the pelvic floor muscles more when you apply force. The space for your pee to pass will only become tighter, thus your bladder will take longer to get emptied. Don’t make it harder on yourself and on your urine.
Tip 3: Not applying force is the best force.
Don’t push. The bladder and intestines are capable of doing this themselves. Pushing along will only tighten up your urethra. Relax and let go of the pelvic floor muscles. Let yourself relax and let it all go.
Tip 4: Tilting the pelvis.
Tilt your pelvis back and forth when you’re done peeing. Something can still come out. You’re placing the bladder in another angle so that remaining droplets can still escape.
Tip 5: Tense up and relax the pelvic floor muscles.
Briefly tense up your pelvic floor muscles by retracting the anus and the vagina/penis. Then relax again. This will ease up your pelvic floor muscles so it can clear the way or your urine.
Tip 6: Don’t disrupt anything.
Don’t pee out disrupted streams. This isn’t a good exercise and your urine can stay behind in the bladder and inflame.
Now that we covered peeing, let’s not think that we’re done!
Tip 7: A present urge, but no pee?
Do you have an enormous urge, but nothing comes out?
- Calmly tense up you pelvic muscles and relax them once again.
- Tilt your pelvis back and forth to create a good posture.
- Don’t push. This only tightens up the urethra.
8 tips and advises for pooping the best way
Tip 1: Moisture and fibers.
Drink a lot and eat a lot of fibers! This is the most important advice. Your stools will remain soft and flexible, thus it will be easier to dispose of. Especially drink a lot of water and eat a lot of greens and fruit.
Tip 2: Go when you feel an urge.
Go to the toilet when it’s time. Hold it up as little as possible. The urge may disappear, but obstipation might become the result. Moisture is being absorbed from the feces, and may even become too hard to come out. If you now continue with straining you may develop hemorrhoids.
Tip 3: Think of your posture.
Sit up straight now as well. Place your feet flat and firmly on the floor. Slouch a little and slightly round your back.
Tip 4: Applying light force.
Lightly push when you breathe out. Focus the pressure towards your anus, not to your forehead. Let that brown friend out!
Tip 5: Keep your breathing in mind.
Isn’t it working? Then calmly breathe through the lower abdomen. Keep that breathing going.
Tip 6: Tilt your pelvis.
Tilt your pelvis back and forth 10 times, and slowly breathe out. If nothing is coming while you do feel an urge, it’s better to intensively move for about 10 minutes. Walk up and down the stairs a few times. Then try to go to the toilet again and relax with a good posture. Abdominal exercises are very helpful as well.
Tip 7: Coffee helps.
Your intestines are being stimulated after a meal or a hot drink. You can try coffee, for example. Coffee helps getting your stools worked up. Scientists haven’t really discovered how or why, but trust me on it. 😊
Tip 8: Relaxing is the most important thing.
Properly relax when you poop. Pushing isn’t going to help you.
And lastly, are you looking for more information?
Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.
