2023-11-21 08:00:00
November 19 is World Toilet Day. From the throne. From the office. From the little corner. If the information makes you smile, it is also an opportunity to remember that this gesture, which we do several times a day, is not trivial in terms of health. Certain bad habits can, in the long term, cause problems. A quick overview of things to know when you ascend the throne.
“First, position is essential, begins Mairy Salmon, perineal physiotherapist in Virton. Today’s toilets are not at all suitable for the position that is good for the body, namely squatting; They’re way too high.” How to rectify the situation? “A small step stool or stool is an essential item to have next to your toilet. It will allow you to raise your legs. Ideally, the knees should be higher than the hips. You can accentuate the position by leaning forward and resting your elbows on your knees. This is the optimal body position for going to the toilet, which mimics the squatting position. This way, we avoid tension on various parts of the body and we go to the toilet more easily.” Even if you’ve been told to stand up straight, sitting straight like an “i” in the corner is a bad idea. Of course, we do not advise you to walk to work or to a restaurant with your little stool: outside the house, try to reproduce the correct position on the throne by simply leaning forward.
And since we’re on the subject, let’s talk regarding a common problem encountered in the office: constipation. 16% of the population would be affected. We climb to 33% of chronic constipation problems when we talk regarding women. “If this happens often, it is important to consult. This may be due to a problem in the perineum or prostate (for men) and be worked. Other causes also exist, such as a lack of fiber, exercise or fluids in the body.
The role of the perineum
If we talk regarding this muscle especially in women, men have one too. And he has his role to play in the story. “The perineum is a set of muscles that runs from the pubis to the coccyx, which surrounds the urethra, anus and vagina. It supports the organs and plays an essential role in controlling the sphincters, which allow you to go to the toilet .” A role in opening or closing which can be undermined and lead to incontinence, sometimes well before being old. “Women, who have a larger pelvis, are much more affected than men, because their perineum is subject to more tension. Pregnancy, childbirth, excess weight, chronic coughs… are all factors which damage the perineum and can cause certain incontinence. They will also have more problems with constipation. Men will have more problems with incontinence following prostate problems.”
Like all muscles, the perineum must be worked. “The first essential thing is to be aware of your perineum, which is not always the case. Once you are aware of it, it is easier to take care of it.” No need to strengthen your perineum at the gym: it does not necessarily have to be strong, but above all be mobile. A few good gestures are usually enough.
“When you cough, when you make a physical effort, you have to tighten the perineum and tuck your stomach in, in order to protect it from tension. If you have small leak problems, it is important to consult to see how to work on it and recover her continence. Even following giving birth, it’s possible if you work well! Afterwards, each case is different, and the follow-up will be as well.”
If you have continence problems, consult without shame. “I sometimes have young women who have not yet had children and who come to see me for tone problems, whether it’s too much or too little. We can improve this. It’s important to dare to talk.” The body, this wonderfully complex machine, sometimes shows us in all colors. Don’t hesitate to talk regarding it, and take care of it!
Healthy rules for the little corner
1. Sit down
“The chair position (in tension above the toilet) is very bad, because it prevents the relaxation of the perineum and the proper opening of the sphincters. For men, it is advisable to always sit, even to urinate.” If toilet hygiene outside your home is not always optimal, consider taking something with you to clean the seat, such as a small disinfectant spray.
2. Never push
“Pushing to have a bowel movement or to empty the bladder puts force on the muscles, it’s very bad. If you can’t do it without pushing, blow into your closed fist instead, it will help.” On the bladder side, same fight. “A very simple test allows you to see if you have good bladder control: while you urinate, hold the stream. If it stops, it’s good. If not, there is probably a little relaxation. ” Another golden rule: don’t hold your breath!
3. Take your time
If we tend to go to the toilet “quickly”, taking the time to adopt good reflexes can be saving for your health later. The first rule to follow: relax and take your time. “You have to take your clothes down to your ankles so as not to hinder your position, raise your legs and sit with your feet flat.” Going to the toilet too quickly, and therefore emptying incorrectly, can also cause problems later.
4. Don’t hold back
“Too much holding back is bad for your health if it becomes a habit. For the perineum, for the risk of infections, constipation… Women often have more problems because they have more difficulty having a bowel movement in a public place , at work, etc. The problem is that by holding back, you damage your muscles and you can quickly have constipation problems. I understand that this is sometimes annoying, but always wait until you get home on evening at home and holding back sometimes for hours is really bad.”
5. A healthy lifestyle
We repeat it everywhere and all the time, and it’s not for nothing. “Not smoking to avoid coughing, drinking well and eating well, or avoiding being overweight are determining factors in good perineal health.” And in going to the toilet correctly.
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