Athena Vale
Colon muscles contract to help move faeces along the lower gastrointestinal tract. However, certain conditions like colon spasms or obstructions can cause the colon muscles to contract in an unorganized way, leading to pain, cramping, and a sudden urge to use the restroom. To loosen colon muscles in the event of a spasm, antispasmodic medications can be taken to calm the muscles and reduce severe contractions. For a partial bowel obstruction, it is recommended to eat a low-fibre diet, stay hydrated, and use enemas or stool softeners to help pass the blockage more easily. In addition to medication, there are exercises like Kegels that can help improve bowel control and strengthen the pelvic and rectal muscles.
How to Loosen Colon Muscles
| Characteristics | Values |
|---|---|
| Drink more water | 2-3 litres a day/(11.5 cups for women and 15.5 cups for men) |
| Eat more fibre | Natural, unprocessed fruit and vegetables |
| Avoid | Dairy, bleached, processed and heavily preserved baked goods |
| Cut back on | Coffee |
| Add | 3-4 cups of green tea to your daily routine |
| Use | Natural laxatives like agar wood leaves, chia seeds, leafy greens and castor oil |
| Eat | Probiotic foods like kimchi, sauerkraut and yoghurt |
| Exercise | Light exercises like yoga |
| Kegel exercises | Squeeze and lift bowel muscles |
| Biofeedback therapy | Sound or visual feedback about a bodily function |
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What You'll Learn
Drink more water
Drinking water is an essential part of maintaining a healthy colon. Water helps to prevent constipation, keeping stools soft and easy to pass. When the body is dehydrated, the colon absorbs more water from the stool, making it hard and difficult to pass, which can lead to constipation. Drinking enough water can help prevent this by keeping the stool soft.
The general recommendation is to drink at least eight 8-ounce glasses of water per day, but this may vary depending on your age, gender, weight, medical/surgical history, medications, and activity level. Some people need more water, and some need less. It is important to listen to your body and drink enough water to stay hydrated throughout the day.
Drinking water can also help promote regular bowel movements, which is essential for maintaining a healthy colon. Water helps to lubricate the colon, making it easier for waste to move through the digestive system. This can be especially helpful for those with lazy bowel syndrome, a condition where the colon is slow to move waste through the body's digestive tract.
In addition to drinking water, eating a diet rich in fiber, fruits, and vegetables can also help keep the colon healthy and prevent constipation. Natural laxatives such as prunes, raisins, dried apricots, dried apples, and chia seeds can also help stimulate bowel movements. However, it is important to use laxatives infrequently, as they may train your gut to depend on them.
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Eat more fibre
Eating more fibre is one of the most common pieces of advice for people who are constipated. Fibre is the name given to the non-digestible carbohydrates found in plants. It is usually categorised into two groups, based on solubility: insoluble fibre and soluble fibre. Insoluble fibre, found in wheat bran, vegetables, and whole grains, bulks up your stool and acts like a brush, sweeping through your bowels to get everything out and keep things moving. Soluble fibre, found in oat bran, nuts, seeds, beans, lentils, peas, and some fruits and vegetables, absorbs water and forms a gel-like substance, helping your stool pass smoothly through your bowels and improving its form and consistency.
The recommended daily fibre intake is 25 grams for women and 21 grams for women over 50 years old. However, American adults are only eating an average of 15 grams of fibre per day. Increasing your fibre intake can increase the number of stools you pass and make them softer, larger, and easier to pass. This is because dietary fibre increases the size of your stools and makes them softer. Larger, softer stools help keep you regular as they move more quickly through your bowels.
Fibre can be found in all plant foods, including fruits, vegetables, grains, nuts, and seeds. A diet that emphasises natural, unprocessed fruits and vegetables can kick-start digestion and help make you more regular. However, if you have IBS, gastroparesis, or another chronic gastrointestinal condition, a high-fibre diet may not be suitable for you. In fact, a study found that for people with chronic idiopathic constipation, a low-fibre or no-fibre diet drastically improved their symptoms. Therefore, it is important to consult your doctor or dietitian before making any significant changes to your diet.
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Try natural laxatives
Natural laxatives can be a great way to kickstart your digestion and get things moving. However, it is important to remember that laxatives can be harmful if overused, and they may train your gut to become dependent on them. Therefore, it is always good to consult a doctor before using laxatives, especially if you have a chronic illness.
Water
Drinking plenty of water is one of the simplest ways to improve your digestive health. Aim for 2 to 3 litres of water per day, unless you have a medical condition that requires you to restrict your fluid intake. Water helps to prevent dehydration, which can slow down digestion and make it harder to pass stool.
Diet
Increasing your fibre intake can be an effective way to improve your digestive health. A diet rich in natural, unprocessed fruits and vegetables can help to kick-start digestion and promote regularity. However, if you have IBS, gastroparesis, or other chronic gastrointestinal conditions, a high-fibre diet may not be suitable. In addition, limiting dairy products and cutting out bleached, processed, and heavily preserved baked goods may also help improve digestion.
Probiotics
Consuming probiotic foods, such as kimchi, sauerkraut, and yogurt, can help introduce live strains of probiotic bacteria into your digestive system. Apple cider vinegar is also considered a probiotic and is often included in colon cleanses due to its ability to suppress bad bacteria.
Herbal Laxatives
Laxative herbs like psyllium, aloe vera, marshmallow root, and slippery elm are natural alternatives to over-the-counter laxatives. These herbs can help with constipation, but it is important to use them sparingly and follow your doctor's instructions to avoid any potential side effects.
Green Tea
Adding 3 to 4 cups of green tea to your daily routine may help improve your digestion. Green tea acts as a gentle, natural laxative and is less likely to cause side effects compared to some chemical laxatives.
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Kegel exercises
To identify your pelvic floor muscles, sit on a toilet and try to stop the flow of your urine. These are the muscles you will be working on during Kegel exercises. It is important to focus on isolating these muscles and avoid contracting your abdominal, thigh, or buttocks muscles during the exercise.
When performing Kegel exercises, start by tightening your pelvic floor muscles as if you are trying to stop a bowel movement. Hold this contraction for a count of five or ten, and then relax for a count of ten. Repeat this exercise ten times to complete one set, and aim for 8 to 10 sets per day. You can perform these exercises in any position and at any time during the day or night.
For women, there is an additional way to identify your pelvic floor muscles. Lie down on your back and slide a finger into your vaginal canal. Squeeze your pelvic muscles as if you are trying to stop yourself from urinating. If you are doing it correctly, your vaginal muscles should tighten around your finger.
It is important to note that Kegel exercises should be done in moderation. Doing too many Kegels or doing them when you don't need to can cause your muscles to become too tense or tight. Additionally, it may take six to twelve weeks of consistent practice to notice improvements in bowel control.
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Biofeedback therapy
During a session, a physical therapist will guide patients through breathing exercises, muscle strengthening, and relaxation exercises. The goal is to retrain the movement and coordination of the pelvic floor. The therapist will also provide dietary recommendations, such as increasing water and fiber intake, and suggest positioning techniques, such as using a Squatty Potty, to facilitate better bowel movements.
The typical time commitment for biofeedback therapy is about four to eight sessions, usually held once a week. Each session lasts around 45 to 60 minutes, and they are spaced no longer than one to two weeks apart. The treatment is often combined with other modalities, such as laxatives or lifestyle modifications, to address constipation and improve bowel symptoms.
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Frequently asked questions
A few ways to loosen a partial bowel blockage at home include eating a low-fibre diet, staying hydrated, and using enemas or stool softeners.
Drinking 2-4 extra glasses of water, limiting dairy, cutting out processed food, and consuming natural laxatives like green tea, agar wood leaves, chia seeds, leafy greens, and castor oil can help improve sluggish bowel movements.
Some exercises to loosen colon muscles include Kegel exercises, pelvic floor exercises, and biofeedback therapy.
Kegel exercises involve pretending to stop yourself from passing gas or urinating by clenching the buttocks and tightening the sphincter muscles.
If you are experiencing symptoms of a bowel or intestinal obstruction, such as fluid and stool buildup in your intestines, seek immediate medical attention.
