Yup, you read that right, I’m talking about poo.  This will get a little gross, but it’s essential to be familiar with your poo and its connection to your health. 

I never thought about or examined my stool until a Naturopath that I met years ago suggested that I start paying attention. I’ve never had a family doctor ask me about it, and I figured if I was pooing at least once every other day, everything was fine.  I was utterly wrong.  

This Naturopath educated me on the importance of examining my poo and wipe after a bowel movement.  The thought of staring at my stool completely grossed me out and still does as I want to get rid of it quickly-isn’t this why we have toilets?  After recovering from my initial discomfort, I’ve consistently peaked in the toilet bowel, playing detective and gathering important information on what’s going on in my diet and possibly detecting that something more serious is going on in my body. 

“Pooping is our body’s natural way of removing waste, toxins, and hormones. Waste is predominantly made up of water, bacteria, indigestible vegetable fiber, metabolic waste, and those things our body wants to get rid of, such as the remains of medicine remains, cholesterol and food colourants. The skin, kidneys, lymphatic system, lungs, and bronchioles also eliminate organs, but it is the bowel that is the most abused and neglected.” (1) 

Since I starting drinking a smoothie each morning and focusing on eating primarily fruits and vegetables, I rarely experience constipation or diarrhoea.  When things are off, I can usually pinpoint the cause; too much alcohol and fast food, stress or poor sleep.  The last time I experienced severe discomfort was when we were in Mexico for a week just before the pandemic began.  The resort we stayed at did provide lots of fruit and vegetables but had no plant-based protein options and served an enormous amount of carbs like bread, pasta and rice-things that I love but normally eat in moderation.  The Corona beer and Margaritas contributed to a combination of constipation some days, diarrhoea others days and overall excessive bloating and gas. It was lovely to be in the sun and by the ocean, but I felt pretty gross for most of the week.  It took at least a week to recover after I returned home.  

Check your stool

Examine your stool and toilet paper after each bowel movement.  If the stool is mucky and you need to wipe more than 3 times until you obtain a clean wipe, it could be an indication that you are eating too much processed food, animal protein, and unhealthy fats.

The colour and shape of your stool can be warning signs of medical conditions like internal blockages, colon cancer and liver disease.  See the above picture, and if anything is off with your stool that doesn’t have an explanation, then please see your doctor right away.  

Þ   Shape & texture of your stool

Ideally, your stool should be sausage shaped-check the above picture.  Separate hard lumps and challenges in passing stool indicate constipation.   Watery stool indicates diarrhoea.

Þ   Colour of your stool

Ideally, your stool should be a medium brown colour.  They may be lighter or darker because of medication. Still, if they are consistently lighter or darker than usual, greenish, or show any evidence of blood (keeping in mind that ingesting beets will impact this), then please get this checked out.  

Þ   Frequency of bowel movements

You should have 1-2 bowel movements daily. If this is not the case, consider adjusting your diet-including investigating if you have wheat, gluten or dairy intolerance, and speaking to your family physician, Naturopath or holistic nutritionist.  

What happens when our bowels don’t cooperate?

In a nutshell, think self-poisoning and inflammation.  When your bowel movements are not regular, you risk toxicity, diverticulitis, pathogen growth, leaky gut, low energy, headache, digestive health issues including excessive blotting & gas, celiac, or Crohn’s, skin issues like acne and eczema, arthritic and joint pain, compromised immune system including chronic fatigue syndrome, and fibromyalgia. If you do not have regular bowel movements, you will be increasing overall inflammation in your body and cause contamination to circulating blood that will negatively impact the rest of our body.  

Constipation is a massive problem with many people suffering and self-medicating with laxatives, when often increasing fibre in your diet will resolve the problem.  

How to encourage regular bowel movements 

1)      Drink at least 64 oz of distilled or filtrated water daily.

2)     Move.  Get some exercise; even a brisk 20-minute walk a day will suffice

3)     Consider having a protein smoothie each day.  Check out my blog on smoothies: https://countyyogaloft.ca/blog/smoothie

4)     Eat plenty of fruit and vegetables.  They are nutrient-packed and provide fibre.

5)     Limit processed food and alcohol.

6)     Avoid overeating animal protein as undigested protein can rot in the colon and cause an overgrowth of bacteria.

7)    Include foods with prebiotics and probiotics to provide friendly bacteria.  Sauerkraut, kimchi, unsweetened yoghurt and kefir are excellent options.  

8)    Squat or use a squatting platform.  When we use the standard seated toilet, we push poo up against gravity. Squatting or using a squat platform such as Squatty Potty allows for a more natural angle and pressure. This straightens the anorectal curve, unkinks the sigmoid colon, and creates an easier passage for the poo to leave the colon.  I bend my knees and place my feet on the a small garbage can that we use in our bathroom.  

9)    Add herbs and spices to your dishes­.   Certain herbs and spices nourish the organs of digestion and elimination, such as the liver, kidneys, stomach, and spleen.  Turmeric, cayenne, ginger, oregano, black pepper, rosemary, coriander seeds, cloves, cumin, liquorice, and fennel are all excellent options.

10)  Get your intake of healthy fats. Our intestinal cell walls are made up of fat; therefore, they need fats to function well. Omega 3’s found in wild, oily fish or, for a vegan option try algae supplements.   Other great healthy fat sources that help lubricate the bowels and help move waste through the colon include coconut, olive, and macadamia oils, avocados, nuts and seeds.

11) Take magnesium­.. Magnesium supports muscular contraction and nerve impulses, making it perfect for alleviating constipation, stress, and anxiety.  

It’s time to give a sh** about your poo.

Be well.  

Anita  

 

Resources

1)    Lynda Griparic-Naturopath and self-professed “poo whisperer.” 

Website 

http://www.lyndagriparic.com/home-2-2/about/ 

DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners.  The use or reliance of any information contained on this site is solely at your own risk.