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Mind Your P’s & Poops

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Ok, so its not the most glamorous of topics however, its SO essential to our overall health and wellbeing, that I wanted to share some bite sizes with you here. If you’d like to read the full document, email me here and say “yes please”: wjoelson@icloud.com

We often overlook our bladder and bowel habits, but thoughtful routines can greatly improve our wellbeing.

In short, avoid rushing or forcing your p’s as it can disrupt your body’s natural reflexes and may cause issues like urge incontinence.

If you a pre-programmed to take a “just in-case pee”, first, take three slow inhales and exhales and see if you still need to go. By delaying, we begin to retrain our body’s reflexes.

Night-time trips to the loo can also be managed by pausing and breathing, rather than acting out of habit.

Hydration is essential for muscle and fascia health, even if it seems counterintuitive.

Should exercise worsen your symptoms, lower the intensity and gradually rebuild your routine. If you are already practising Hypopressives Exercises, keep these up daily to rebuild your strength before you rebuild.

Watch out for dietary triggers such as alcohol, sugar, sweeteners, caffeine, fizzy drinks, chocolate, cigarettes, and certain fruits and juices, consuming these in moderation.

For bowel health, posture matters—use a stool to lift knees above hips, and lean forward or sit upright for easier evacuation.

Slow, mindful breathing supports relaxation and prevents straining, which can tighten the pelvic floor. Use your Hypopressives Exercises inhales and exhales (not the apnoea) – or for those of you not yet practising Hypopressives, use an inhale and longer exhale.

Water and soluble fibre (from chia seeds, apples, almonds, artichokes, leafy greens) aid regularity—prepare fibre gently by soaking or stewing. Small, mindful changes can foster lasting pelvic health.

If you’d like to read the full document, drop me a line here: wjoelson@icloud.com