One of the most frequent problems that many people meet when traveling for a trip or spending a lot of time from home Impossible to go to the bathroom To make your needs.
The problem increases when it comes to public or shared bathrooms Centers Or in shopping centers, bars, restaurants or gims.
The point is that it is dangerous. “It may be due to retaining the stool Excessive fermentation And the accumulation of gases and unnecessary swelling, ”says the health spreader Lisa McFarlane says in statements collected Glass.
“We tend to see two different kinds of concerns when going to the bathroom,” the expert says. First, if someone has a gut health problem, or if they are unable to run into the bathroom or experienced a hurry, their concern comes from fears that something is going worse, something is going on, something is going on, How to go to the bathroom at the right time.
“The other fear The use of public bathrooms, One of the things we have seen in the post -Govid post, ”says McFarlane. These are some tips you can apply to avoid this problem.
Use one step
Says Meghan Rosy, a specialist in bowel health: “Can help one step If you have incomplete constipation and empty problems, raising your feet can help straighten the rectum, which makes things easier. “
“There is a muscle around the rectum. It is naturally relaxed when we define, which helps to open this angle. Using a steps can improve this processIt transforms the bowel movements soft and effective. “
“When you feel in a Western style toilet, Buboractal muscle It shrinks; It basically creates a rectal contract, which is difficult to get rid of the stool, ”says Lisa McFarlane.
“You will end up trying and pressing on the waist floor, which we don’t like it,” he continues. When squat with your feet A step in a tall of 20 to 30 cm.
If you are on the job, some creativity may be needed. You only need a height of 20 to 30 cm; For example, A pair of stacked books are an excellent solution.
Resort to music
If you suffer from this proper constipation, you can feel curious or stressful. In turn, this can be very difficult to progress. A study, published in the magazine Micro organismIt advises it Music has a positive influence In intestinal bacteria, it can affect anxiety levels and intestinal symptoms.
Dr. Rosi says: “Music can help with a shyness because it can rest because it can be relaxed Intestinal-Korebrow connection. Fear in general is due to the intestinal-cherephro mold, where the thoughts in our head causes the intestinal retaining. “
Respiratory techniques
Relaxation is important: the intestinal-serepho connection, the bilateral communication system, can affect its intestinal movements. If you are urged to go to the bathroom, This will make you even more difficult.
A investigation has been released Expert Review on Castroine & Hepatology The corticotropin produced by the brain in response to stress states that the hormone of the liberty factor (CRF) affects the intestine It changes bowel function.
Breathing techniques may help Control the intestinal-goripro connection. “Breathing in the box stimulates the body to activate the parasitic nervous system (rest and digestion) instead of a sympathetic nervous system (struggle or escape),” says Lisa McFarlane.
To breathe in a cash form, Will say up to fourShow your breath up to four, say up to four, and show your breath up to four. Repeat when needed.
Another respiratory system is diaphragmatic. “Diaphragm breathing, usually called deep breathing or abdominal breathing, It is useful to control stress The body triggers relaxation, “says McFarlane.
Inquiry Borders in neurological science Suggests that deep breath increases “Frequency of stools Six weeks after constipation patients. “
Stomach breathing is slightly different from normal breathing, however it may take time to dominate it, however, You can do it while sitting in the toilet.
Stomach massage
Another time you need to massage the stomach. A random control test International Magazine of Nursing Studies Analyzed the effect of stomach massage in constipation For eight weeks. A good massage reduces the severity of the gastrointestinal tract and increases bowel movements.
Macfarlane recommends to start massage Placing the palm of the hand At the bottom of the stomach and slowly in the direction of the rib cage.
“Creating circular massage movements starting on the lower right of the stomach and repeating the left side and several times. Increase Pressure To help stimulate the intestines, ”he explains.
“Then start with your hand on the top right of the abdomen. Slightly below the rib cageAnd performs deep circular movements around the large gut. Before finishing the gases, press down and shake hands on the abdomen, ”says the expert.
Injection
Finally, a mint may help. Inquiry Alienation pharmacology and treatment Has shown that Mint oil This can have an antispasmotic effect. This means that you can resist inflammation by releasing stuck gases, and helping to relax the intestinal lining. “If you suffer from annoying bowel syndrome, swelling or grip, this is beneficial,” says Macfarlane.
