What I learned from the pooh physiotherapist after my rectocele repair.
1. Learn to relax the pelvic floor as well as tightening.
http://www.pelvicphysiotherapy.com/release-exercises/ Pelvic floor dysfunction is interesting and possibly causes a lot of problems with incomplete evacuation etc.
2. Cultivate a daily habit. By going at the same time each day, your body is more ready to respond. So go after breakfast.
3. Use peristalisis to help create an urge. Peristalsis (the muscular contractions that move your food through the gut) start at the top with swallowing. Make the most of this by having proper meals rather than grazing. Make the most of waking up in the morning by having a good breakfast - plenty of chewing and swallowing and eat something that helps things move through (porridge, prunes etc
)
4. Diet - eat plenty of
soluble fibre which is found in beans and pulses, porridge, fruit and veg (which as an aside is a good part of the cholesterol lowering diet
). Non soluble fibre like bran dries out if your have slow transit times, like peat based potting compost, and causes a catch 22 situation, whereby it slows your transit down further. Check your transit time by eating sweetcorn and seeing how long it takes to get through (I rarely see it again
) Slow transit will result in food taking longer to go through the colon and dry out, slowing transit further. Drink plenty of water.
5. Anticipate constipation by taking laxatives or other action when you know it may happen. (eg if I miss breakfast, or restrict fluids on a long journey, or reach the progestogen tablets on my hrt). The dried fruit cubes were suggested as a natural solution, but they do contain a bit of senna which gives me pains, so I use movicol or kiwi fruits.
6. Try improving your bacteria collection by taking acidophilus capsules. (I have since found it is proven to be better to feed the bacteria you have on lots of raw stuff as too much of the bacteria in capsules and yogurts get digested before they get there.)
7. This is a good example for sitting on the loo position with explanation
http://www.squattypotty.co.uk/. You can do your own thing with boxes/steps etc.
Personally, I found glycerine suppositories a help in getting things started post op and when things have gone too far. I find movicol a help and kiwi fruits(some people are allergic to these). I don't recommend senna or anything with bisacodyl as they can cause a lot of pain in some people - I spent the early hours trying not to faint on the bathroom floor with one that was supposed to deliver gentle overnight relief once
