5 habits that bring us closer to the proctologist’s office

5 habits that bring us closer to the proctologist’s office
5 habits that bring us closer to the proctologist’s office. The human intestines can reach 5 meters in length. And this is not just the most “stretched” organ of the body: in addition to food processing, many important processes take place in it. For example, it is believed that the intestines are responsible for the formation of approximately 80% of our immunity! And by our actions, we often create problems for this body that we have to solve already in the office of the proctologist.
What are we doing wrong? Let’s get it right.

1. We carry a sedentary lifestyle

Did you know that there are a lot of blood vessels in the walls of the rectum? Almost any physical activity, including walking, contributes to muscle contraction in the abdominal region, which means that blood is pumped through the intestinal vessels freely and regularly.
If we often sit for a long time, the inflow of arterial blood and venous outflow are disturbed in the pelvic area. In addition to the risk of varicose veins, hemorrhoids, nodes in the intestines and constipation are possible. Office workers, pregnant women and obese people are at particular risk.

What to do?

Take time for exercise. If you have a “sedentary” job, make it a rule to take a 5-10 minute break every hour. Knead your legs, walk, jump in place, make several inclinations in different directions.
One simple exercise will help improve blood circulation in the pelvic area. Sitting on a chair, we put our arms bent at the elbows on the table, feet at shoulder width apart are firmly pressed to the floor. We lean on our hands, squeeze our buttocks, and rise above a chair. We pause for 2-3 counts at the top point, lower ourselves, barely touching the chair, and again tear off the buttocks. Repeat 20-25 times. If working conditions do not allow, do a light but more active gymnastics on returning home. For example, you can do relaxing yoga, which, however, will help blood flow.

2. We drink a little water

Inadequate fluid intake is one of the most common causes of constipation, because dehydration leads to hardening of feces. For the same reason, it is better not to abuse diuretics and drinks containing caffeine (it also actively removes water from the body).

What to do?

It is not necessary to drink 2.5 liters of water per day, far from everyone is suitable. Listen to yourself and drink every time you feel thirsty.
You can calculate your norm by the formula: 30 ml multiplied by one kilogram of weight. That is, if a person’s weight is 65 kg, the recommendations for him are 1 liter and 950 ml of water. However, do not rush to drink the entire portion in one gulp, remember that too much water can also harm! Our kidneys are able to process no more than 800-1000 ml per hour. If you drink more at a given time, the body will simply begin to accumulate excess fluid. Because of this, the level of sodium in the blood may decrease, which, in turn, will complicate the regulation of blood pressure.

3. Not enough fiber

To include in the diet products containing dietary fiber of plant origin (fiber) is simply necessary. It improves motility (contraction of the muscles of the intestines), and this in turn contributes to the normal movement of feces and emptying. With a lack of fiber and eating a large number of high-carb foods (such as sweets and flour products), the strength of the intestinal muscle contraction, on the contrary, decreases.

What to do?

Do not forget about fiber foods. It is enough in vegetables, fruits, legumes, as well as in seeds and nuts. Fiber is considered bran champions (they are a hard shell of grain and clean dietary fiber), flaxseed and whole grain cereals (barley, buckwheat, oats, etc.). In these options, contains up to 10-15 g of fiber per 100 g of dry product. However, if you have digestive problems, be sure to consult your doctor.

4. Overexert and lift weights

We have been told since childhood that lifting weights is undesirable, and if this is done, then with great care. However, as a rule, few people pay attention to this remark.
But in vain. Physical overload provokes excessive contraction of unprepared muscles, thereby squeezing blood vessels and worsening blood flow. The longer we keep the burden too heavy, the more we expose ourselves (the same applies to too active sports). After all, after completing work, a huge amount of blood breaks into the relaxed muscles, the blood vessels stretch sharply. In the case of abdominal organs, this can lead to hernias or hemorrhoids. And if such loads are repeated regularly, then even with the detection of the disease and timely response, the risk is high that the problem will go into the chronic stage.

What to do?

Moderate physical activity is necessary for a person. Hypodynamia (weakening of muscle activity due to a sedentary lifestyle) relaxes and thins the walls of blood vessels, especially those located in the lower body.
Use savvy. If you bear the weight, divide the burden into small parts (yes, it is better to go to the store twice than once to the proctologist). If you train with weights, start with a lighter weight, gradually moving to a heavier one. A simple warm-up of muscles before and after labor improves blood flow, and this is half the success! Strengthen the muscles in the gym gradually and at least conduct the first classes under the guidance of a specialist.

5. Forget about the correct position of the body during bowel movements

The toilet, which was originally invented to make bowel movements more hygienic, actually imperceptibly introduces many other problems. At a minimum, it slows down and complicates the process of defecation, makes it less effective, increases pressure in the intestines and intra-abdominal pressure. And all because the squatting position is more anatomically correct for emptying a person.
Everything is thought out in the body. A special LP muscle (pubic-rectal) compresses the rectum when a person is standing. That is why emptying in this position is almost impossible. It restrains bowel movements and when a person lies, walks, runs, works, that is, this muscle really helps us! If you sit down, the LP muscle relaxes by half. But the squatting position relaxes the muscle completely, and the rectum aligns.
There is something to think about, because the stool delay is one of the factors in the development of colorectal cancer, appendicitis and inflammatory bowel diseases. Especially if certain difficulties with bowel movements already exist.

What to do?

There is a simple way to solve this problem, as well as its prevention: you need to take the correct “half-shorter” pose each time during a bowel movement. That’s just to do it on a standard toilet is quite difficult. Fortunately, assistive devices are available today that can help solve this problem. For example – a special stand Squatty Potty . All that is required is to place it in front of the toilet and place its feet on it.
The device lifts the knees above the hips and thereby simulates the natural, anatomically correct position of the body, in which the LP muscle does not interfere with free emptying. Thanks to a special cut-out, such a stand adjoins the toilet bowl closely, and a special coating of the contact surface prevents slipping of the feet.
Due to reduced physical activity, frequent constipation sometimes torments office employees. Any “sedentary” work is a big obstacle to the work of the intestines. He needs help. Therefore, the salvage position of the “half-shorts” here is as relevant as possible.
Stand is also needed for pregnant women. The longer the period, the more problems with defecation due to fetal growth (the latter leads to displacement of internal organs and increased pressure on the intestinal wall).
We often neglect simple preventative advice, which is actually not at all difficult to follow. But in vain. Remember: our health is largely shaped by our habits and lifestyle. Do not forget about the recommendations listed. They will help to avoid unpleasant and uncomfortable problems in the future, and you don’t have to look into the proctologist’s office. 
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Dinesh Gamage

Scientist | Designer | Developer | Blogger

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