Do a squatty on your potty! Learn why & how to perfect the art of pooping effectively.

Rich brown with hints of silky smoothness and the near-perfect cylinder on a buttery base or small, round coffee-colored pellets … what is your preference?

Now, don’t you shy away my friend. You guessed it correctly. I wasn’t describing your favorite dessert preference but how your bowel end products looked like today!? ??

Those who know me, know that I am not one to shy away from speaking about things that I believe in, and eliminating effectively daily is something very close to my heart since I know it is the cornerstone to health.

Even my colleagues and juniors in the hospital I worked with knew that the 2 most important things I stressed about almost always and for which all work could wait were when it came to eating one’s meals on time and visiting the lavatory whenever nature’s call beckoned; except when an emergency ensued of course! (I always feel doctors lead the worst lifestyles given the erratic, demanding, and long work schedules & shall delve further into this topic another time).

But it is important to understand why pooping well & daily is so important.

A clean colon is the cornerstone for perfect health. In fact, if you happened to consult a doctor in any of the traditional healing systems, like Ayurveda or Siddha, whatever your health problem might be, the first thing they do is to purge you. For overall physical and psychological health, the colon needs to be clean, and the most effective posture to eliminate the body’s waste is the squatting position.

Have you ever observed a toddler play? They squat so easily and almost all the time! It is as if our body knows what is best for us inherently. In fact, as I was writing this article I observed that even my newborn knew how to effectively release trapped gas and raised both his legs up in the air to launch a nice explosion! ?

Man, like his fellow primates, has always used the squatting position for resting, working, and performing bodily functions. Although it may seem strange to someone who has spent his entire life deprived of the experience, this is the way the human body was designed to function.

And this is the way our ancestors performed their bodily functions until the middle of the 19th century. Historically, in Britain, the royal families and the disabled only used chair-like toilets. However, later, the practice spread to the common people and the ”The Emperor’s New Throne” (the phrase for the pedestal toilet) took over the world! [1,2]

It was around the same time, the late nineteenth century, that scientists observed the sudden emergence of pelvic diseases which was correlated with the change in toilet habits. However, that disease correlation was ignored at the time. [2]

I remember my grandpapa telling stories from his childhood, of how they would carry a can of water early morning, before sunrise, and walk a long distance away from the house and into the fields to defecate. At that time in India, people considered not having a pedestal toilet as a sign of poverty. But I find a lot of wisdom in the practice that my grandfather was subjected to during his time.

When he had to walk a long distance away from home to defecate, he was activating and awakening the body to begin its physiological processes for the day and when he squatted (to eliminate without being noticed), he was aligning the rectum and the anal canal and using gravity to help him eliminate effectively, apart from toning his legs (a side benefit you may say!) During his return walk back home (feeling lighter & happier now! If you know what I mean ?), he would be blessed to breathe in the morning fresh air and visualize the sunrise, thereby energizing him to start the day filled with positivity and content.

In comparison, given the lifestyles we lead today, we hardly have to walk a few footsteps in an apartment to reach the washroom and simply flop on the toilet chair aimlessly staring at the wall in front of us. I know of so many people who look surprised when they learn that bowel movement at least once a day is a possibility!!

Surveys have estimated that over 4 million people in the United States have frequent constipation [3]. Cathartics and laxatives are prescribed to 2 to 3 million patients yearly! In 92,000 annual hospitalizations, constipation is listed among the discharge diagnoses and about 900 persons are known to die annually from diseases associated with or related to constipation- something that might be considered trivial to the ignorant.

So what should I do, you may ask?

I know I have made my point very clear and that you have realized the importance of pooping effectively.

To help you… pooping effectively will be determined by what you eat, how you do and digest, and finally choosing the right posture to defecate.

A few studies have demonstrated that defecation by sitting is not only a difficult process but is incomplete and goes against human physiology and anatomy. [2,4,5] This process compels one to exert strain on evacuation. On the traditional pedestal toilet, intra-abdominal pressure is exerted by pushing the diaphragm down resulting in relaxed abdominal muscles and a dysfunctional ileocecal valve. As a consequence of unsupported abdominal muscles, our body suffers at a later date. [4,5,6]

The squatting posture is the most appropriate way for defecation. Here is a list of how and why.

1. When you squat gravity does most of the work. The weight of the torso presses against the thighs and naturally compresses the colon. Gentle pressure from the diaphragm supplements the force of gravity further.
2. The ileocecal valve, between the colon and the small intestine, is properly sealed, allowing the colon to be fully pressurized. The pressure creates a natural laxative effect. Whereas, in the sitting position, this ileocecal valve is unsupported and tends to leak, making it difficult to generate the required pressure.
3. Squatting relaxes the puborectalis muscle which normally chokes the rectum to maintain continence.
4. It also lifts the sigmoid colon to unlock the “kink” at the entrance to the rectum. This kink also helps prevent incontinence, by taking some of the pressure off the puborectalis muscle.
5. Squatting makes elimination faster, easier, and more complete. This helps prevent “fecal stagnation.” While there are claims to prevent colon cancer & inflammatory bowel disease, I could not find large-scale clinical trials to support the same.
6. It also protects the nerves that control the prostate, bladder & uterus from becoming stretched and damaged.

Now there are a few who eliminate effectively even without the squatting posture. Lucky them. But for the majority, squatting will benefit in more than one way.

1. Chronic straining on the toilet can cause hernias, diverticulosis, and pelvic prolapse. Squatting uses the thighs to support the colon and prevents straining and thus preventing the development of these conditions.
2. Pooping effectively and reducing strain while squatting is considered an important lifestyle change for the non-invasive treatment of hemorrhoids.
3. For pregnant women, squatting avoids pressure on the uterus when using the toilet. Daily squatting helps prepare one for a more natural delivery as well. The Natural Childbirth the Bradley Way (an excellent read for anyone who wishes to be well informed with the right knowledge for labor) mentions that once the head begins to show during the second stage of labor, just getting into a squatting position to push can make a difference between a smooth vaginal birth or hard weeks ahead recovering from major surgery! (You can read the audiobook for free in case you are interested. You can sign up for free here!)
4. Heard of Bathroom Heart Attacks? Dr. Berko Sikirov, an Israeli physician, spent over 20 years studying the effects of excessive straining caused by the use of sitting toilets. In 1990 he published an article entitled “Cardio-vascular events at defecation: are they unavoidable?” He began by describing the problem: “Probably every physician practicing emergency medicine has encountered tragic cases of sudden death in the lavatory. Patients with acute coronary events are especially vulnerable to excessive straining which accompanies defecation. Therefore, it is a routine practice in coronary care units to administer laxatives or stool softeners, hopefully, to reduce straining” [7]

Hence, if you are someone who has any of the above-mentioned, squatting will definitely help reduce the strain while defecating and will help additionally by making your legs strong and improving overall strength.

However, the major concern today is that we have the sitting toilet installed everywhere! Toddler versions of the same have been designed too! If you are building your house from scratch, the best lavatory design to consider is that of ‘The Indian toilet’. It consists of a puffed-up hole in the floor with a place to put your feet on each side connected to a drainage system. If you take a trip to India and other parts of the globe you may not be surprised anymore to see these lavatory styles being described as the SQUAT TOILET.

But what can we do when we already have “The Emperor’s throne” installed at home?

The Squatty Potty is a cleverly designed stool (pun unintended), to help you mimic a squatting position. It has a subtle slope that raises your heels to aid in the squat position, oval textured grips where your feet go so they don’t slip, & it’s shaped to tuck safely under the toilet seat when not in use. It wasn’t something I accepted totally at first since it does take some time getting to get used to it (read some of the hilarious reviews on Amazon and you’ll know what I am speaking about.)

But it was the squatty potty and a simple bidet like this one that served especially helpful during my postpartum period. The squatty potty stool is definitely one of the best ways to safely get yourself in the squatting posture unless you are supple and sporty enough to climb and do the same. For people who are often constipated, a squatting device could replace laxatives and other medicines as well.

But is the squatting posture, the only magical trick that will help you defecate effectively? Not really. It is an aid that will come in assistance when you follow other things as well such as having a healthy, balanced diet containing enough fiber, pre and probiotics, and an overall efficient digestive system. While you can get your gut-friendly bacteria naturally from food, the only probiotic supplement I believe in and recommend is the Just thrive brand whose products are backed by scientific research. They have created an all-natural, “acid-proof” technology that allows healthy probiotic strains to arrive 100% alive in our gut, and let me tell you, it does what it is supposed to do, unlike the others available on the market… (You can use this link here to get a direct 15% OFF!)

Ayurveda has always emphasized the importance of proper bowel movements. There’s even a name for the squatting position one needs to be in – ‘malasana’ or the garland pose of yoga (mala means excrement in Sanskrit).

You must have realized by now how the porcelain throne has caused enormous amounts of needless suffering (for example- something as avoidable as constipation), and the annual waste of billions of dollars in healthcare costs. Clearly, the time has come to reacquaint ourselves with the natural habits we were born with – and put an end to this unfortunate and unnecessary vicious circle of constipation and gastrointestinal troubles that we often find ourselves in.

So the next time- Don’t forget to do the squatty to do your potty ?

Or if I may requote the Squatty Potty tagline- “The #1 way to #2”

Here’s wishing you many happy and comfortable poopy days. ?

P.s- There is a foldable version of the squatty potty stool as well for ones who wish to carry it with them wherever they went.

Sending lots of healthy, and happy wishes your way.?

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Also, please leave a comment and share the article with your loved ones. This encourages me and helps me share the word.? Feel free to ask a question or leave a suggestion as well. I am always open to learning. ?

References

1. How Toilet Posture affects Your Health. Gate to Wellness. 2017. . 
2. Sikirov D. Comparison of straining during defecation in three positions: Results and implications for human health. Dig Dis Sci. 2003;48:1201–5.
3. Sonnenberg A, Koch TR. Epidemiology of constipation in the United States. Dis Colon Rectum. 1989 Jan;32(1):1-8. doi: 10.1007/BF02554713. PMID: 2910654.
4.  Tagart RE. The anal canal and rectum: Their varying relationship and its effect on anal continence. Dis Colon Rectum. 1966;9:449–52.
5. Dimmer C, Martin B, Reeves N, Sullivan F. Squatting for the Prevention of Haemorrhoids? [Last accessed on 2018 Apr 07]. 
6. Kira A. New York: Viking Press; 1976. The Bathroom: New and Expanded.
7. Sikirov BA, Cardio-vascular events at defecation: are they unavoidable?, Medical Hypotheses, 1990 Jul;32(3):231-3.