One of the most common problems that many people meet when they go on a journey or spend a lot of time away from home It is impossible to go to the bathroom To do your needs.
The problem is exacerbated when it comes to public or common bathrooms such as those in Work centers Or in shopping centers, bars, restaurants or gyms.
The important point is that this is dangerous. “Stool can keep Excessive Lisa McVarlin says in the data she collected mirror.
“We tend to see two different types of anxiety when going to the bathroom,” the expert says. First, if someone has a healthy health problem, or suffers from urinary incontinence or urgency to run to the bathroom, then his anxiety comes from fear of something bad, something bad happens, How do not reach the bathroom in time.
Another fear It is the use of public baths, “There is something we have seen an increase in the subsequent world,” added McFarlen. These are some tips that you can apply to avoid this problem.
Use
Megan Rossi, a bowel health specialist, says.The step can help If you have incomplete constipation and empty problems, raising your legs helps to correct the rectum, which makes things easier. “
“There is a muscle around the rectum that naturally relaxes when we define it, which helps to open this angle. The use of a step can improve this processMake the intestinal movements softer and more effective. “
“When you feel in a western -style toilet, Fragile muscles This contract makes the straight contract mainly, which makes it difficult to evacuate stools, “adds Lisa McFarlen.
“You will end up seeking to pursue the pelvic floor, and this is not what we want,” he continues. When put on your feet on Step from 20 to 30 cm.And the muscles relax, which allows the rectum to open properly, in general, facilitates defecation.
If you are at work, some creativity may be needed. You only need something from 20 to 30 cm. For example, A pair of stacked books is a great solution.
Resort to music
If you suffer from this constipation in adhering to dates, you may feel anxious or stress. In turn, it is possible that this is more difficult. A study published in the magazine MicroorganismsHe suggests this Music has a positive effect In intestinal bacteria, which can affect levels of anxiety and intestinal related symptoms.
“Music can help in the shy intestine, as it can relax Bowel connection. Fear in public places is due to the intestinal axis-Crypro, where ideas in our head caused intestinal retention. “
Breathing techniques
This is that relaxation is the key: the intestinal connection, CEREBRO, which is a dual-direction system, can affect its intestinal movements. If you are tense to go to the bathroom, This can make you more difficult to do so.
The investigation published in Experts review the diseases of the digestive system and liver science It states that the hormone of the cortiotropin liberation worker (CRF), which is produced by the brain in response to stress, affects the intestine and It may change the bowel function.
Breathing techniques can help Organizing strong bowel communication. “Breathing in the box stimulates the body to stimulate the heterogeneous nervous system (comfort and digestion) instead of the friendly nervous system (struggle or escape),” says Lisa McFarlen.
To breathe in the form of criticism, Inhaling up to fourShow your breath, tell up to four, tell the exhale up to four and show your breath to tell up to four. Repeat when necessary.
Another method of breathing is the diaphragm. “The septum breathing, more known as deep breathing or breathing in the abdomen, It is effective to control stress McFarlin says that stimulating the relaxation of the body.
An investigation published in the magazine Boundaries It states that deep breathing increases “Presse frequency After six weeks in patients with constipation. “
The abdominal breathing is slightly different from natural breathing and can take time to control it It can be done while sitting in the toilet.
Abdominal massage
Another way is to undergo abdominal massage. A random experience that has been published in International Journal of Nursing Studies Analyze the effect of abdominal massage on constipation For eight weeks. The study revealed that a good massage reduces the severity of the symptoms of the digestive system and increases intestinal movements.
MacFarlane recommends the start of massage Handy At the bottom of the stomach and stroke gently in the direction of the rib cage.
“Create circular massage movements that start at the bottom of the stomach, climb, go to the left and repeat several times, Increased pressure To help stimulate the intestine, “explains.
Then start your hand on the upper right of the abdomen, Below the rib cage directlyIt performs deep circular movements around the large intestine. Repeat this several times before finishing, pressing down and shaking hands with the abdomen to help relieve gases, “the expert says.
Pump
Finally, mint pumping can help. An investigation published in the magazine Pharmacy This has shown Mint It can have an antispasmodic effect. This means that you can fight swelling by launching the besieged gases and can also help relax the intestine lining. “If you suffer from nervous bowel syndrome, swelling, or cramps, it may be useful,” says McVarlin.
