Bowel Movement

Movement and the gut

Movement is not only vital for our musculo-skeletal system, it is fundamental to optimal gut function too.

From the mouth to the anus, digestion, absorption and excretion depends on the rhythmic wave-like contractions along the gut, the free slide and glide between organs, circulation and drainage, balance in the nervous system and breathing patterns and the movement of trillions of friendly gut microorganisms.

How we move directly influences all these factors. The better we move, the better our organs can function and the more we can get out of the healthy food we are eating.

Nutrition and pelvic health

A diet to improve your libido, feel happier, reduce leaks and manage weight. It’s possible, here’s how…

Reduce constipation, straining and haemorrhoids
Avoid beige, processed food. Add in brown fibre-rich, whole-grains, oats, apples and pears, green leafy veg, beans, lentils and chia or pumpkin seeds. Drink lots of water, scrub, don’t peel your fruit or veg and eat your 7-a-day.
Reduce bladder irritation
Avoid fizzy drinks (including fizzy water), alcohol, caffeine and artificial sweeteners. Add in plenty of water, herbal and de-caffeinated drinks.
Supplement with Vitamin D. The pelvic floor muscles are believed to be affected by Vitamin D and a deficiency is more likely to cause pelvic floor muscle or skeletal weakness.
Reduce inflammation with Omega rich foods such as avocado, small oily fish like sardines and mackerel, olive oil and nuts and flax seeds
Manage weight
Reduce snacking. Swop biscuits and pastries for healthy oat bites, nuts and seeds, veg and dips, or popcorn.
Cook from scratch whenever possible, using local, seasonal, organic, colourful, whole-food produce.
Avoid sugar. Sugar is pro-inflammatory and causes insulin resistance. Insulin resistance reduces the tone and ability to contract the pelvic floor.
Improve your mood
Heard of the gut-brain connection? What you eat affects how you feel. Add in pre and pro-biotic foods to support your gut microbiome such as kefir, kombucha, sauerkraut and high-fibre legumes and whole-grains, or consider supplementing with pro-biotics such as BioKult.
Consider buying a fruit or vegetable you rarely or never have to improve the diversity of your gut bacteria.
Eat B vitamin rich foods such as whole-grains, eggs, mushrooms, chickpeas and lentils, green veg, nuts and seeds or consider supplementing.
Improve your libido
Avoid inflammatory, acidic foods. Add in alkaline, anti-inflammatory, anti-oxidant foods such as kale, beetroot, berries and broccoli. Add in high zinc food such as oysters, pine nuts and organic grass-fed red meat.
Enjoy small quantities of dark chocolate for its phytonutrients and its feel-good boosting hormone effects
Remember the 80/20 guide and 20% of the time eat what the hell you like.