Yes, this topic is uncomfortable, but there are times when you have to put up with the urge to defecate. Who knows? Maybe you are in a place where you cannot go to the bathroom or you are very embarrassed to use it. What can you do about it? We will give you a few tips to help you temporarily hold back.
Steps
Part 1 of 3: Fighting the urge to defecate with physical tricks
Step 1. Try to stand up to resist the urge to go to the bathroom (if not, lie down)
The worst position you could have if you want to avoid the urge to defecate is the squatting position. But sitting is not as effective at holding back as standing or lying down.
- The reason for this is that researchers have long viewed the squatting position as the ideal position for defecation. It is because it puts pressure on the abdomen, which facilitates the transport of stool.
- Standing will take some of the pressure off your abdomen. So will lying down.
- Even just changing your position a little can also help retain your stool where it needs to be - inside your body until you can go to the bathroom. If you have to be seated, change your position in the chair. Pressing your glutes on a hard surface, like a metal chair, can help.
Step 2. Contract your glutes as much as possible
Basically, what you have to do is put pressure on the stool so that it stays inside the body and does not move forward. Yes, this really is the best method!
- Contracting your glutes will tighten your rectum and therefore help retain stool.
- It is more difficult to hold the urge to have a bowel movement if the muscles around the rectum are weak. If your nerves are damaged in that area, you may not even be aware of having a bowel movement. In such cases, go to a doctor.
Step 3. Try to defecate hours before an event and then stop eating
Basically, you have to go to the bathroom before you end up in a place where it is difficult to do so. We recommend doing it to activate your intestine and be able to empty it. Think ahead!
- For example, many long distance runners have this problem. Sometimes you feel like having a bowel movement during a race. Another way to avoid this embarrassing problem is to simply avoid high fiber foods before the race or event, because fiber increases the urge to defecate.
- Foods that give you gas, such as beans, bran, fruits, and salads, can make you want to go to the bathroom. But try not to eat any food 2 hours before the event, otherwise you will have another bowel movement.
Step 4. Try not to drink coffee
There are some studies that have linked coffee intake with defecation. Although it is not entirely proven, if you drink coffee while trying to hold the urge to have a bowel movement, you may also want to urinate.
- It will be more difficult to hold the urge to have a bowel movement if you didn't have a bowel movement that day. One study found that coffee made those who hadn't done so already want to poop more.
- This study also found that the effect was most pronounced in the morning.
Part 2 of 3: Using Mind Tricks to Avoid Pooping
Step 1. Don't overthink it
You have to be relaxed. If you are going to think about your urge to go to the bathroom all the time, then it will be more difficult. Relax and try to think of something else.
- Stay still! While standing will help, if you start making abrupt movements or doing something that requires effort (like running), it will be much more difficult.
- Above all else, keep your dignity and calm. Make sure you don't panic and don't put your hand on your butt. Everything is a matter of coping with the situation with mental will.
Step 2. Distract yourself mentally so that you are not thinking so much about that question.
Think of things that distract you like an adorable kitten hugging you. Don't think of anything funny, otherwise you could have a big accident in your pants.
- Find a phrase and repeat it over and over in your mind to focus your attention on something else. Another way to distract yourself is to start chatting with someone.
- Watch TV, read a book, or listen to music. Do something that takes your mind to other things for the moment. A mental task that requires your concentration will be the best, for example, it can be a play on words or writing a list of things to do.
Step 3. Get over the embarrassing moment and just do it
If there is a portable toilet, but you are too embarrassed to use it at the time (for example, if you have a date), forget about the embarrassment!
- Defecating is a natural part of life and everyone does it.
- You may feel better if you camouflage the smell. Spray some perfume in the bathroom air after using it, for example. You have to be prepared. Take an air freshener with you.
Part 3 of 3: Know the risks of holding back the urge to defecate
Step 1. Know the dangers of holding the urge to defecate
There are many studies on this. It is not advisable to do it, especially repeatedly and for a very long period of time.
- There was a case of a teenager in England who died from not defecating for 8 weeks. Defecation is actually the practice of emptying the intestines. It is vital for good health! If you don't go to the bathroom, your body will circulate fecal water throughout your body. If you think about it, it is quite unpleasant.
- If you want to defecate but cannot, you should see a doctor. You can also try a stool softener or fiber lozenge. But, we repeat, that case is different from wanting to hold back the urge to defecate temporarily to avoid a simple embarrassing moment.
- While experts suggest that holding back the urge to defecate until a socially acceptable time to do so does not cause serious problems, they have found that those who do so regularly due to their profession could develop problems such as constipation (for example, teachers or truckers).
Step 2. See a doctor if you have a problem with your bowel control
In other words, if by accident your stool passes through the rectum. If you don't make it to the bathroom repeatedly, see a doctor.
- The term "stool" refers to solid waste that passes as a bowel movement, also called "stool."
- Bowel control problems are quite common, affecting about 18 million adults in the US They occur most often in older adults, but anyone can suffer from them. Some causes can be a difficult delivery, poor general health, illness or injury.
Step 3. Understand how to defecate
Defecation uses a muscle called the "puborectalis muscle." This muscle is basically like a gate to the rectum.
- When one sits on a toilet, the "door" in the rectum is partially open. When one is squatting, the "door" is left wide open, which facilitates defecation.
- Stool is made up of fiber, bacteria, other cells, and mucus. Soluble fibers like beans and nuts become part of the stool. Some foods are harder to digest, like corn or oat bran.
Advice
- When you get to the bathroom, put a layer of toilet paper inside the bowl. This way the landing will be much quieter, and you will not get water from the toilet on your butt.
- Do not practice these tips for long periods of time, because it can cause serious health problems!
- Keep old magazines, tissues, or a small roll of toilet paper in your backpack or purse so you can use them as toilet paper if you don't have it available.
- If you still have to defecate, flush the toilet as soon as possible. The longer you take to flush the toilet, the more you know what the bathroom will smell.
- Try to find the most private bathroom possible: in a house, give an excuse to go upstairs ("I want to brush my teeth" or "I want to go for something I left upstairs").
- If you feel like you have to pass a gas, hold on because it could be stool.
- Use wet wipes instead of tissue paper. Wipes are moister than this paper, and can collect excess stool more effectively. In addition, you will feel cleaner and more comfortable using the wipes.
- Take a bottle of air freshener with you.
- If you are going on a long road trip or something similar, you can buy a portable trunk toilet, in case an emergency arises.
- If you are holding stool, the best thing to do is to squeeze your buttocks. Pressing your hand against your butt also helps.