STRONG and VITAL No 5

Pelvic Floor

FAECAL INCONTINENCE

6. Avoid bowel-stimulating foods Some foods increase the risk of faecal incontinence:

FAECAL INCONTINENCE refers to the involuntary discharge of stool and the inability to hold back a bowel movement (defecation) or wind in a controlled manner. Many women, as well as men, are familiar with the distressing problem of faecal incontinence. It may present as unnoticed brown tra ces in the underwear or, in more severe cases, more than just traces. Sometimes the urge to go to the toilet is so strong and sudden that the stool cannot be held back and ends up in the trousers. These are very unpleasant situations that cause shame and leave those affected feeling helpless and angry with their bodies. Many remain silent about their problem for a long time. Common causes include ageing, which weakens connective tissue, as well as injuries to the pelvic floor mus cles. The anal sphincter muscle is also often damaged during childbirth. At a younger age, women can usually control their bowel movements, but as they get older this can lead to faecal incontinence. 1. Train the bowel Try to establish a routine so the bowel empties regularly in the morning. This is not always easy, but if successful, the risk of incontinence during the rest of the day is much lower. Take enough time in the morning to go to the toilet calmly. A regular ritual helps — for example: drink a large glass of warm water after getting up, do a few gymnastic exer cises with deep abdominal breathing, drink a coffee (to stimulate the bowels — avoid more during the day), eat a high-fibre breakfast (e.g. oatmeal with fruit), and then go to the toilet in comfort. 2. Regulate stool consistency The stool should be moulded and smooth (without ridges). Very soft or liquid stool is the hardest to retain, so What can be done?

• Alcohol

• Caffeine (coffee, tea, chocolate, energy drinks)

• Dairy products (milk, cheese, ice cream)

• Fructose (fruit juices, honey, high-fruc tose corn syrup, table sugar)

• Spicy food

• Fruits high in water and fructose (app les, pears, peaches)

it needs to be thickened until it is moul ded. This can be achieved through diet with fibre, rice, potatoes, wholemeal products, etc. Swelling agents such as psyllium husks, chia seeds, or metamu cil often help. These absorb water in the stomach and intestines and can either soften hard stools (in small doses) or thicken loose stools (in higher doses).

• Certain artificial sweeteners or sugar alcohols (sorbitol, mannitol, xyli tol, maltitol — often in chewing gum, syrups, sweets, and “sugar-free” pro ducts)

• Fatty or fried foods (sausages, butter, chips, fried chicken)

• Keeping a food diary can help iden tify which foods are followed by faecal incontinence. 7. Seek medical advice If you experience more than occasional traces in your underwear, consult your family doctor or a proctologist (a spe cialist in the last section of the bowel). If steps one to six are not effective, a proctologist can suggest further treat ment options, including surgical ones. It is important to know that many more people suffer from faecal incontinence than you might think. Because it is rarely spoken about, those affected often feel alone. Don’t let it rob you of your quality of life.

3 . Laundry protection A sanitary pad or some cotton wool placed near the anus can help catch small traces and prevent the need to change clothes immediately. A wide range of incontinence products is available — also for men — and can be discreetly ordered online. With the right protection, you can leave the house more confidently. 4. Pelvic floor training Strengthen the muscles responsible for continence with targeted exercises. Magnetic field therapy and electrostimu lation may also help. Guidance from an experienced specialist is very important. 5. Correct toilet posture Do not strain while on the toilet. Place your feet on a stool so that your knees are higher than your hips. This ensures the rectum is in a straighter position, making elimination easier and more natural, see www.squattypotty.com

Get active!

Faecal incontinence is treatable.

www.rueckencenter.com

Yvonne Keller

Born 1965

Curriculum vitae and contact see:

www.strongandvital.com

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STRONG and VITAL No. 5 - 2025