Understanding the 7 Second Poop Method for Optimal Bowel Health
We don’t often talk about our bowel movements and toilet habits. However, what’s happening in the bathroom offers valuable insights into overall digestive and colon health. The little-known 7 second poop method provides guidance to assess and optimize your poop timing.
What is the 7 Second Poop Method?
The 7 second poop method stems from the observation that ideal stool form and regularity is typically associated with spending only 7 seconds or less to fully eliminate.
If you have to push, strain and spend longer than 7 seconds emptying your bowels, it indicates the stool is too hard or there is inadequate colon motility impeding smooth passage.
This 7 second benchmark has been shown in clinical studies as a useful metric correlated to colon transit times and healthier poop characteristics.
Why Quick Poops Signal Better Bowel Health
Spending too long on the toilet, pushing excessively is problematic for several reasons. It shows the stool is too hard making elimination require more effort and time.
Straining also weakens pelvic muscles over time and puts pressure on sensitive veins in the anus potentially causing hemorrhoids. The prolonged pressure can even lead to nerve damage, pain and dysfunctional elimination.
In addition, sitting too long suspends breathing leading to inadequate oxygenation. This also places kinks across the colon making it harder to fully empty in one go.
How to Assess Colon Transit Times
Gastroenterologists often assess overall colon transit times to gauge bowel motility efficiency. This involves tracking how long it takes to fully pass a swallowed capsule filled with small markers from start to finish.
Faster transit times of less than 59 hours generally correlate with daily bowel movements, better stool consistency and lower likelihood of constipation or diarrhea episodes.
Stools take too long to pass through the colon, it allows excess water absorption leading to harder, drier poop that's painful or difficult to eliminate fully.
Achieving Better Bowel Health with the 7 Second Method
If your bathroom visits typically far exceed the 7 second poop benchmark, have no fear. There are many strategies to help optimize your bowel habits for fast, smooth pooping every time.
Consume More Fiber
Fiber is the key nutrient that adds bulk to stool allowing it to move rapidly through the intestines. Shoot for 25-35 grams daily from sources like fruits, vegetables, whole grains, nuts and seeds.
Both soluble and insoluble fiber promote regularity. Soluble fibers form a viscous gel that softens poop. Meanwhile insoluble fibers don’t break down during digestion, adding bulk that speeds up the trip out.
Stay Hydrated
Proper hydration is crucial to maintain soft, bulky stool consistency and volume. Water and other fluids help fibers attract and retain moisture making elimination swift and easy.
Try to consume around 2 liters of total fluids daily. Caffeinated drinks can have a dehydrating effect so compensate with extra non-caffeinated beverages.
Squat Instead of Sit
Elevating your feet on a stool while in the sitting pooping position straightens out the anorectal angle allowing freer waste passage. This mimics a squat posture that relaxes key puborectalis muscles for more complete emptying.
Avoid Straining
Straining intensely to push out hard poop weakens critical pelvic floor and anal sphincter muscles overtime. This leads to anatomical damage, rectal prolapse risk and dysfunctional elimination patterns.
Try elevating feet, relaxation techniques, abdominal massage and patience allowing gravity to take over rather than excess tension.
Lifestyle Modifications for Improving Bowel Habits
Certain daily lifestyle measures positively impact digestive coordination and poop regularity. Here are some simple tweaks for fast, fuller elimination every time.
Stay Active with Exercise
Regular physical activity accelerates digestion and intestinal contractions.Aim for at least 30 minutes daily of moderate cardio which enhances gastrointestinal motility through increased blood flow.
Jogging, biking and swimming stimulate peristalsis allowing waste to move through faster. Yoga poses and breathing exercises also relax sphincter muscles facilitating easier evacuations.
Establish a Routine
Bowel movements occur thanks to a series of neural reflexes and physiological events, centered around the gastrocolic reflex. This reflex is triggered most actively first thing in the morning.
Try going to the bathroom after breakfast or coffee to leverage your body’s natural timing. Over time this routine trains the body yielding more predictable, timely results.
Relax and Listen to Your Body
Rushing and straining leads to frustration without results. When bathroom urges hit, stop to relax, breathe deep and give your body time to work.
Ignoring sudden bowel reflexes can lead them to subside before finishing. Some find light abdominal massage in a circular clockwise pattern helps urge stools downward when experiencing the initial sensation.
Consider Squat Toilets
In many parts of world, squat-style toilets are the norm. This position straightens the anorectal junction allowing smoother, freer elimination without excessive pressure.
Try using a squatty potty-style footstool to simulate this posture. Over time, gravital efforts strengthen core and pelvic muscles taking pressure off strained areas.
Warning Signs to Discuss with Your Doctor
While occasional irregularity and straining is normal, ongoing bowel issues should prompt medical evaluation. Be sure to consult your physician if you experience:
- Painful bowel movements with bleeding
- Pencil-thin stools
- Black, tarry stool indicating upper GI bleeding
- Sudden urges combined with accidental leakage
- Ongoing constipation longer than 3 days
- Unexplained, consistent diarrhea
Testing like colonoscopies checks for signs of infection, inflammatory issues, diverticulitis, hemorrhoids, polyps, cancers or strictures impeding waste flow through the intestines.
Addressing concerning symptoms early provides the best outlook for effective treatment to restore healthy bowel function.
Incorporating lifestyle measures facilitates fast, fuller poops within 7 seconds. This protects pelvic floor muscles while supporting overall digestive health.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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