Having a bowel movement is a critical part of digesting the food we eat. Stool formed by the large intestine is the body's way of getting rid of waste. While you should talk to your doctor about any concerns, changes in poop color and consistency could show what is happening inside your digestive system.
Poop that is hard and shaped like tiny rocks or pebbles is likely just a sign of constipation. You can still be considered constipated even if you are able to pass a small amount of stool. The large intestine helps to concentrate waste by absorbing water. If muscle contractions in the large intestine are not working properly, waste left in the colon becomes even more concentrated, resulting in harder stool.
A change in stool color is one of the most common concerns patients ask about. The foods you eat and the kind of bacteria living in your colon can both cause such changes, and added food colorings are frequent culprits. You're not alone. That's because "hiking, walking on uneven grounds, jogging, and biking can all increase your metabolism, which in turn increases intestinal motility," says Dr. Also important: If you've been busier than usual and have gotten into an exercise dry spell and you're noticing some bathroom issues it might be a clue as to why you're not pooping as much as you'd like.
Making sure to incorporate even short regular workouts into your routine could be the secret solution you need, she says. A technique in which you massage your perineum the stretch of skin that separates the vagina from your anus , by pushing repeatedly on the skin with your index and pointer finger, can help to ease constipation because of the pressure points contained in that area, according to a study in the Journal of General Internal Medicine.
Similarly, massaging the same area can help promote down-there relaxation during childbirth to prevent tearing, per the study. In the study, participants who massaged the area to promote bowel movements experienced improved bowel function, compared to the group that didn't do the hands-on technique.
Also: 82 percent of those who did use the technique said they'd continue to use it long after the study was over. Polyethylene glycol you might recognize it as MiraLAX is made up of compounds that are not digestible and not absorbable—which means they cause a diarrheal effect, says Dr.
At lower doses, it can help prevent constipation, and at higher doses, it can induce diarrhea. So you can adjust the dose you take if you want to get things moving just slightly without them getting disastrous, she says. Lee also recommends talking to your doctor about trying prescription laxatives if none of the other methods have worked.
Another downside of laxative medications: Your body can get used to them, so eventually you might not be able to go poop without them if you use them too often. The squatting position can be mimicked by putting a stool under your feet to raise your knees up, says Peyton Berookim, MD , director of the Gastroenterology Institute of Southern California in Los Angeles.
Squatting modifies the anatomy by relaxing the muscles in that area while also elevating the part of your colon that makes for easier emptying of the bowel. No really—applying moderate pressure and massaging your abdomen in a clockwise direction can help you move your bowels, says Dr. Colonic massage has been shown to improve constipation, he says. This can be performed by applying moderate pressure along the horseshoe shape of the colon in your right lower quadrant.
In other, more serious cases, constipation can be the result of stress, hormonal changes, spinal injuries, muscle problems, cancers, and other structural problems affecting the digestive tract. Fiber supplements are readily available and effective at inducing bowel movements if a low-fiber diet is the cause of your constipation.
They work by adding bulk, or volume, to your stool. This helps push stool through your intestines and out of your body. You can buy fiber supplements on Amazon. Here are a few common ones:. Be sure to drink lots of water with these foods, as it will further help push your stool through your system. Proper hydration — typically at least eight 8-ounce glasses of clear liquid per day — is necessary for normal bowel movements. Laxative stimulants are designed to force a bowel movement by squeezing the intestines.
You can get stimulants over the counter at your local pharmacy. Some popular options include:. Osmotic laxatives work slightly differently than stimulant laxatives. Some examples include:. Take mineral oil no more than two hours after your evening meal. Expect results within six to eight hours.
One common cause of constipation is dehydration, which can cause hard stool. Using a stool softener, such as docusate sodium Colace or docusate calcium Surfak , can moisten the stool by pulling water from your intestines. This allows the stool to exit your body more easily. There are several types of enemas that you can try. Enemas work by softening stool enough to produce a bowel movement. Some common types of enemas include sodium phosphate Fleet , soapsuds, and tap water enemas.
Learn about proper ways to administer an enema. Rectal suppositories also help encourage bowel movements by softening stool. Try a glycerin or bisacodyl suppository, which you can find at your local pharmacy. Bring a small footstool into your bathroom the next time you need to poop.
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