The Correct Way to Use the Bathroom for Optimal Health

Preparing for a Healthy Bathroom Visit

Going to the bathroom is a normal, healthy part of daily life. However, many people do not realize there are proper techniques we should follow to make our bathroom visits as comfortable and beneficial as possible. By understanding the correct posture, diet, and habits, you can optimize your digestion and experience better long-term bathroom health.

Adopting the Right Bathroom Posture

The way you sit on the toilet can impact how easily and completely you eliminate waste. Experts recommend sitting upright with your knees at a 90-degree angle or higher. This straightens the rectum, allowing waste to pass through more easily. Leaning forward also reduces pressure on the rectum.

Conversely, sitting in a slouched position can obstruct the rectum and prevent the complete elimination of waste. Take care to sit properly and avoid reading materials or phones that cause you to hunch over on the toilet.

Eating a High-Fiber Diet

Diet has a major influence on healthy bowel movements. Nutritionists recommend getting at least 25-30 grams of fiber per day, found in fruits, vegetables, whole grains, beans, nuts and seeds. Fiber helps move waste smoothly through the intestines and colon.

Adequate fluid intake also keeps stools soft and promotes regularity. While individual needs vary, health agencies suggest women consume at least 11 cups and men consume 15 cups of total fluids per day.

Establishing a Bathroom Routine

Giving your body a consistent time of day to have a bowel movement can help establish rhythm and regularity. The urge to have a bowel movement is usually strongest about 30 minutes after a meal, so planning bathroom visits accordingly can be beneficial.

Allowing Enough Time

Rushing while on the toilet prevents the body from eliminating waste fully and comfortably. Give yourself at least 5-10 minutes once seated to allow the anal sphincter and puborectalis muscle to relax and open. Relaxation and mindfulness techniques can also help your body release excrement in a stress-free way.

Avoiding Straining

Pushing or straining to empty the bowels can lead to hemorrhoids or irritation. Only attempt to pass stool when the urge strikes naturally. Using a small footstool to raise your knees above hip level straightens the anorectal angle and allows for easier waste elimination.

Kegel exercises can also strengthen pelvic floor muscles and improve control. Try contracting and lifting muscles for 5 seconds, then relaxing for 5 seconds. Work up to holding for 10 seconds at a time. These exercises promote healthy bowel control.

Post-Bathroom Hygiene Techniques

While it may be tempting to get up and go immediately after eliminating waste, properly cleaning the anal area prevents infections and promotes hygiene. Use gentle toilet paper, ideally with aloe, when patting dry to avoid irritation.

Wiping from Front to Back

Always wipe feces away from the genitals towards the back. This avoids transferring bacteria to the urethra which can cause UTIs or yeast infections. Men should also pay attention to wiping properly around the scrotum.

Cleansing Strategically

Some cultures use bidets, special towels or water containers for cleansing after a bowel movement. When bidets are unavailable, use a wet wipe, cotton pad or damp washcloth to gently cleanse the area.

When showering, letting water run down the buttocks and using a mild, unscented soap can also help rinse the area. Avoid scrubbing too vigorously.

Addressing Irregularity Issues

While every person's "normal" varies, consistently experiencing diarrhea or constipation signifies an issue. Keeping a record of your bowel movements allows you to identify when digestive health declines.

Managing Diarrhea

Diets higher in starchy, low-fiber foods can cause loose stool. Overeating dairy products or artificial sweeteners and drinking too much coffee or alcohol also irritate the digestive tract. Stay hydrated with water and reduce intake of aggravating foods.

Relieving Constipation

Insufficient fiber, fluids or exercise can trigger constipation. To help stay regular, walk or exercise daily, drink more water, and incorporate probiotic foods like yogurt. Ask your doctor before taking laxatives long-term.

Notify your physician if you consistently experience diarrhea lasting over 3 days or constipation longer than a week. This may indicate a medical condition needing treatment.

FAQs

What is the proper toilet posture to have a bowel movement?

You should sit upright with your knees in a 90-degree angle or higher. This straightens the rectum to allow waste to pass through more freely. Leaning forward also takes pressure off the rectum.

How can diet impact bowel health?

Eating adequate fiber (25-30 grams daily) from fruits, vegetables, grains and beans helps move waste smoothly through your system. Getting enough fluids (11-15 cups per day for women and men, respectively) also keeps stools soft for regular bowel movements.

Why is it important not to strain while on the toilet?

Pushing or straining puts excess pressure on the anorectal area and can cause issues like hemorrhoids. Only try to pass stool when you feel the natural urge to go. Using a footstool, doing Kegel exercises, and relaxing on the toilet can reduce straining.

How should you properly clean yourself after a bowel movement?

Use soft toilet paper and wipe gently from front to back to avoid spreading bacteria from the anus to the genitals. You can also use a wet wipe, damp washcloth or bidet system to help clean the anal area. Rinsing with mild soap and water while showering also promotes hygiene.