Logan Steele
The colon is an important part of the body, and maintaining its health is essential to overall well-being. Lazy bowel syndrome, constipation, and fecal incontinence are common issues that can cause discomfort and impact daily life. To improve colon health and muscle function, a holistic approach is necessary. This includes dietary changes, increasing water intake, targeted exercises, and bowel retraining techniques.
Colon health is directly linked to diet, and a fibre-rich, plant-based diet is recommended. Calcium-rich foods and probiotics are also beneficial, while limiting dairy and processed foods can reduce digestive issues. Additionally, exercises such as Kegels and biofeedback therapy can strengthen pelvic and rectal muscles, improving bowel control.
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What You'll Learn
Pelvic and rectal exercises
Kegel exercises are one of the most effective ways to strengthen the pelvic floor muscles, which support the bladder, uterus, and bowels. To perform Kegel exercises, find a quiet and comfortable space to sit or lie down. Identify your pelvic floor muscles by pretending to stop the flow of urine or passing gas. Once you've located the muscles, squeeze and lift them while avoiding tightening your abdomen, buttocks, or thighs. Hold the contraction for about 5 seconds, then release and relax for another 5 seconds. Repeat this process 10-15 times, aiming for three sets per session. Gradually increase the number of Kegels you do in each session as your strength improves.
Other exercises that can help strengthen the pelvic and rectal muscles include:
- Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, then release. Repeat this movement 10-15 times, gradually increasing the number of repetitions as you get stronger.
- Bird-dog exercise: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Keep your back straight and engage your core muscles while retracting your shoulder blades down toward your hips.
- Bridge pose: Lie on your back with your knees bent and feet hip-width apart. Place your arms at your sides, palms facing down. Inhale and lift your hips towards the ceiling, engaging your pelvic floor muscles. Hold the pose for 10-15 seconds, then slowly lower your hips back to the floor. Repeat for 10-15 repetitions.
- Squats: Aim for three sets of 10-15 squats, gradually increasing the intensity over time.
In addition to these exercises, it is important to maintain a healthy diet and adequate fluid intake. Emphasize natural, unprocessed fruits and vegetables, and consider adding extra water and green tea to your daily routine.
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Dietary fibre and fluids
Fibre, more than any other dietary component, affects human large bowel function. Fibre keeps you regular and prevents constipation by moving foods through your gastrointestinal tract. It also dilutes colonic contents, increases stool output, speeds up the passage of food through the gut, and changes the colonic metabolism of minerals, nitrogen, and bile acids.
Fibre holds water within its cellular structure as it passes through the gut. This means that without enough fluid, fibre cannot do its job, and you may get constipated. It is recommended that you drink eight to nine glasses of water per day. You should also drink a glass of water with every meal.
The recommended dietary intake of fibre is 30 grams per day, although some sources suggest 35 grams. Fibre should come from a variety of sources. Good sources of fibre include whole grains, such as barley, quinoa, whole wheat flour, wild and brown rice, and oatmeal. These foods contain more colon-friendly vitamins, minerals, fibre, essential fatty acids, antioxidants, and phytochemicals than their refined grain counterparts, such as white flour and white rice.
Fruits and vegetables are also essential components of a high-fibre diet. It is important to eat a variety of different coloured fruits and vegetables, as each pigment provides different nutrients or phytochemicals. If you find that cereals and grains bring on bloating and irritable bowel syndrome, you should get your fibre from fruits and vegetables instead.
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Natural laxatives
Drinks like water, prune juice, and coffee can also act as natural laxatives. Prune juice is especially well-known for its ability to relieve constipation. Coffee may help prevent constipation by improving the balance of gut bacteria and stimulating the muscles in the gut. However, it could worsen digestive symptoms in people with IBS, who may benefit from removing caffeine from their diet.
In addition to the above, certain herbs can also help regulate bowel movements. Senna is a popular herbal laxative that stimulates the nerves in the gut to speed up bowel movements. It is available as an herbal supplement and as a tea. Other herbs that may help include ginger, garlic, cayenne pepper, peppermint, and aloe vera. These herbs contain antimicrobial phytochemicals that are thought to suppress bad bacteria.
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Bowel movement techniques
Bowel retraining is a program that can help improve bowel movements and reduce problems such as constipation or faecal incontinence. It involves several steps, including Kegel exercises and biofeedback therapy.
Kegel exercises were initially developed to control incontinence in women after childbirth. They help to increase pelvic and rectal muscle tone. To perform Kegel exercises, sit in a chair with your knees apart and pretend you're stopping yourself from passing gas. As you do this, notice the muscles lifting and continue to squeeze and lift. You can also try to hold this position for 3-5 seconds at a time, pretending that you're stopping yourself from urinating to work the pelvic floor.
Biofeedback therapy, on the other hand, uses sound or visual feedback to strengthen the anal sphincters. A rectal probe is used to detect rectal muscle strength, while a monitoring electrode placed on the abdomen provides additional information.
In addition to these targeted exercises, there are other techniques to improve bowel movements:
- Drink 2 to 3 litres of fluid a day, unless you have a medical condition that requires fluid restriction.
- Consume natural, unprocessed fruits and vegetables to kick-start digestion and increase fibre intake.
- Limit dairy products and cut out bleached, processed, and heavily preserved baked goods.
- Incorporate natural laxatives like chia seeds, leafy greens, and green tea into your diet.
- Eat probiotic foods like kimchi, sauerkraut, and yogurt to improve gut health.
- Practice deep breathing or light exercises to promote blood circulation in the abdomen.
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Calcium and vitamin D
Calcium helps to build and protect bones, enables blood to clot, supports muscle contractions, and regulates heart rhythms and nerve functions. About 99% of the body's calcium is stored in bones, teeth, blood, muscles, and other tissues. It is important to get enough calcium from your diet, as the body cannot produce it. Dairy products, nuts, leafy greens, and fish are good sources of calcium.
Vitamin D helps to keep bones strong and healthy. The body produces vitamin D in reaction to sunlight, and it is also obtained from foods such as dairy, eggs, and fatty fish. Vitamin D supplements are also available and can be taken with or without food. The recommended upper limit of vitamin D for adults is 4,000 IU per day.
In addition to their individual roles, calcium and vitamin D work together to maintain bone health and reduce the risk of colorectal cancer. Vitamin D regulates calcium absorption in the intestine, and calcium supplements have been found to reduce the recurrence of colorectal adenomas in patients with sufficient vitamin D levels. Epidemiological studies suggest that high calcium intakes, with or without vitamin D, may protect against colorectal cancer. However, randomized controlled trials of calcium supplements have shown mixed results, possibly due to their shorter duration compared to the long development time of colorectal cancer.
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Frequently asked questions
Here are some natural ways to improve colon muscles:
- Drinking 2 to 3 litres of fluid a day.
- Eating more fibre.
- Eating green vegetables such as spinach, broccoli and celery.
- Consuming foods with high calcium such as Parmesan cheese and yoghurt.
- Doing Kegel exercises to increase pelvic and rectal muscle tone.
Kegel exercises are a way to increase pelvic and rectal muscle tone. To do this, sit in a chair with your knees apart and pretend that you are stopping yourself from passing gas. As you do this, you will feel your muscles lift. Continue squeezing and lifting to exercise them.
If you are experiencing constipation, lazy bowel syndrome, or fecal incontinence, you may need to improve your colon muscles.
