11 Tips for Healthier Poops (and Skin!)

11 TIPS FOR HEALTHIER POOPS

Maintaining good digestive health is an ongoing process, and small changes in your lifestyle can lead to significant improvements in your bathroom experiences

Pooping—it's a natural bodily function that most of us don't give much thought to until something goes wrong. However, the quality of your bowel movements can have a significant impact on your overall health and well-being. After keeping a food journal for 30 days, I learned a lot about poop and how the quality of my poop actually affected the way I felt and most importantly, how great my skin looked … (or not). In this blog post, we'll delve into the art of pooping better (lol) and share some valuable tips for maintaining a healthy digestive system (and glowing skin).

1. Stay Hydrated—One of the most fundamental aspects of healthy digestion is staying adequately hydrated. Water helps soften your stool and aids in its smooth passage through the digestive tract. Aim for at least 8 glasses (64 ounces) of water per day to keep things flowing smoothly.

2. Fiber is Your Friend—A diet rich in fiber can work wonders for your digestive health. Fiber adds bulk to your stool, making it easier to pass, and helps prevent constipation. Foods like fruits, vegetables, whole grains, and legumes are excellent sources of dietary fiber.

3. Don't Ignore the Urge—When nature calls, it's essential to listen. Holding in your bowel movements can lead to problems like constipation and can even weaken the muscles responsible for proper elimination. Make time for regular bathroom breaks when you feel the urge to go. I didn’t know this was a “thing” until maybe 2-ish years ago?? Ever heard of ghost poop? If not, read all about it here.

4. Maintain Good Posture—Believe it or not, your posture on the toilet matters. Using a small stool or a "Squatty Potty" to elevate your feet can bring your knees closer to your chest, which straightens the rectum and makes it easier to pass stool. I have this Bamboo one.

5. Exercise Regularly—Physical activity has many benefits, and one of them is promoting healthy digestion. Regular exercise can help stimulate bowel movements and reduce the risk of constipation. I’d aim for at least 30 minutes of moderate exercise most days of the week. Personally, I like to walk Bodhi in the mornings so I can work the rest of the day. We typically do 2-3 miles each morning depending on how much time we have which ends up being around 35-40 minutes total. I also like to incorporate some yoga exercises when I’m feeling bloated or even constipated to get things moving.

6. Manage Stress—Stress can wreak havoc on your digestive system. Practice stress-reduction techniques like deep breathing, meditation, or yoga to keep your gut calm and happy. Being out in nature and breathing in clean air also just does something good for the soul. Other ways to manage stress:

• sunlight exposure

• grounding

• light-intensity movement (walk/yoga)

7. Probiotics for Gut Health—Probiotics are beneficial bacteria that can help balance your gut microbiome. Consider incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, or taking a high-quality probiotic supplement. I take multiple brands and strains of probiotics.

8. Avoid Excessive Use of Laxatives—While laxatives can provide temporary relief from constipation, they should be used sparingly and under the guidance of a healthcare professional. Frequent use can lead to dependency and disrupt your body's natural digestive processes.

9. Eat Diverse Foods—Aim for 40 whole food variations each week. This is tough, I’m not going to lie. However, I promise you will be able to tell a difference in your energy, your sleep, and even your poop!

• Add in fermented foods like kombucha (my favorite is GT’s always and forever), sour kraut, fermented ginger, turmeric, kimchi, and whatever other fermented veggies your soul is calling you to!

10. Establish a Consistent Sleep/Wake Routine—Getting adequate sleep, consistently, and at or around the same time each night is critical for not only your energy levels the next day, but: hormone health, stress levels, time for repair, cellular autophagy, detoxifying, nurturing your microbiome in its diversity, etc.. A world of magic happens when we sleep! Waking up each morning and getting adequate sun exposure at the same time helps establish your circadian rhythm which also benefits your falling asleep that night. Quality sleep is a foundational pillar of proper wellness.

11. Know When to Seek Help—If you experience persistent digestive issues, such as chronic constipation, diarrhea, or blood in your stool, don't hesitate to consult a healthcare provider. These symptoms could be indicative of underlying health concerns that need attention. Listen to your body here and use your discernment.

Achieving better poops is a goal worth pursuing for the sake of your overall health and comfort. By following these tips, you can promote a healthier digestive system and enjoy smoother, more comfortable bowel movements. Remember that maintaining good digestive health is an ongoing process, and small changes in your lifestyle can lead to significant improvements in your bathroom experiences. So, here's to pooping better and feeling better!