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Arete Warriors – spirit, mind, body strong
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The scoop on poop. Number 2’s a big deal.
Poop matters. Better out than in I say.
There’s just something so satisfying about getting RID of waste. Poop is your body’s way of cleaning house – you are literally “throwing out” toxins, unneeded byproducts, cellular debris, bile, etc.
The faster you move waste out (within reason), the less time harmful compounds linger and potentially reabsorb.
When I sold nutritional supplements we talked about poop a lot. “It has to come out to come off” I would say. Or, “You have to lose it to lose it.”
The topic of poop came up the other night at our house. Nadia was flabbergasted to learn that we all poop at least once a day. Sometimes more.
I’ve always known she struggles in this area. She complained of tummy aches as a child often and still does sometimes. My first response was (and still is) always. “When’s the last time you pooped?”
I was explaining to her, as I have many times before, the importance of fiber.
“What’s fiber?” she asked.
I threw an astonished look at her then noticed her mischievous little grin.
Let’s Prepare – the warm up
Women are more prone to constipation issues than men, BEFORE we factor in hormone fluctuations. 20.8% of US women suffer vs just 8% of men.
Progesterone levels rise during our menstrual cycle, further slowing gut motility and making bowel movements (BMs) less frequent.
During menopause, declining estrogen can dry out tissues, including those in the digestive tract, exacerbating irregularity.
The obvious consequences of constipation are a bloated, full feeling, potentially leading to hemorrhoids if it’s bad enough, but there are other health reasons to avoid this problem.
Because gut health ties into the immune system (70% of immune tissue is in your gut) and the gut-brain axis, poor bowel health can influence mood, stress, systemic inflammation, and even cognitive function.
A 2022 paper showed that having fewer than ~7 BMs per week (<1/day) was statistically associated with increased all-cause mortality.
To be fair, it is also not good to be pooping several times a day.
Ideally, you poop once or twice a day, but 3 times a week is also acceptable. Not every gut is going to operate exactly the same.
A recent study of 1,400+ healthy adults found that constipation (1-2 bowel movements/week) was associated with elevated levels of microbial byproducts in the blood (ex indoxyl-sulfate, p-cresol sulfate) which are linked to kidneys stress, metabolic disturbances, and systemic inflammation.
Your gut bacteria needs a flow of fiber and waste to “feed” properly. If stool stagnates, what bacteria eat shifts (from fiber to proteins), which leads to more toxic byproducts and less production of beneficial short-chain fatty acids.
Let’s Work – the exercise
Eat 25-30 g of fiber/day.
Drink 91-125 oz of fluids/day (This recommendation comes from the Mayo Clinic and includes liquid from food,)
Exercise – avoid sitting too much.
If you can, use a stool to get your knees above your hips when using the toilet. This straightens the rectal angle and helps pass stool more easily.
Another trick is to twist (turn your shoulders in one direction then the other) while pooping.
Avoid “holding it”. Go when you feel you need to go.
If you’re suffering from constipation and you’re doing all of the above, you may have a pelvic floor issue that needs attention. There are physical therapists who specialize in the Pelvic Floor, like my friend Lea Klein.
Stress and poor sleep can dysregulate gut-brain signals, slowing motility. Gut health is tightly tied to your nervous system.
Many rely on their morning coffee to get things going. Coffee and other warm drinks help with BMs by stimulating peristalsis. Coffee also stimulates the release of hormones like gastrin and cholecystokinin (CCK).
For me, a cup of hot water with lemon works wonders.
In the end, how often you poop isn’t just bathroom trivia – it’s one of the clearest signals of how well your body is running.
