Sometimes you have no choice but to hold your bowels when you have to. While it's best to have a bowel movement as soon as possible, there are steps you can take to contain it. You can also try eating, or conversely, avoiding certain foods to regulate bowel movements. If the problem is that you don't like to defecate in public toilets, try doing a few things to work around it so you can feel more comfortable.
Step
Method 1 of 3: Temporarily Holding Your Defecation
Step 1. Tighten the sphincter muscles
The external sphincter is the muscle that determines whether you have a bowel movement or not. Normally, you will tighten this muscle without thinking when you feel the need to have a bowel movement. In addition, tightening both buttocks muscles may also help.
Tighten this muscle until the urge to defecate subsides
Step 2. Avoid too much movement or exercise
Exercise tends to stimulate bowel movements because it makes the organs in the body move. So, try to reduce your movement as much as possible to hold back a bowel movement.
Step 3. Try practicing Kegels
Kegel exercises can help strengthen your anal muscles, which can help you hold your bowels. To do this, simply tighten and hold the pelvic floor muscles and then release.
- To make sure you're tightening your pelvic floor muscles, try stopping the flow of urine when you urinate. Those are the muscles you need to train. However, do not get into the habit of stopping the flow of urine when urinating because it can interfere with health. Just do it 1 or 2 times to help you get a feel for which muscles you need to work on.
- For men, try holding your pelvic floor muscles for 3 seconds and then releasing them for 3 seconds. Repeat 10 times. For women, try holding your pelvic floor muscles for 5 seconds then releasing for 5 seconds. Repeat 10 times. For both men and women, try to do this exercise 3 times a day.
Step 4. Use loperamide
This over-the-counter drug commonly known as Immodium can help hold bowel movements while you have diarrhea. Use this medication according to the directions on the package. However, keep in mind that if you take this drug in excess, you can become constipated.
It is best to avoid using this medicine during pregnancy or breastfeeding. Meanwhile, children's preparations of this drug are safe for use by children aged 6 years or older
Step 5. Use bismuth subsalicylate
Another over-the-counter medication that can reduce diarrhea is bismuth subsalicylate, also known as Pepto Bismol or Kaopektate. Take this medicine, either in the form of tablets or syrup, according to your choice.
It is best to avoid using this medicine during pregnancy. Also, call your doctor if you have any problems
Method 2 of 3: Eating the Right Food at the Right Time
Step 1. Adjust your consumption pattern so that you can defecate at the right time
There are many people who have to defecate in the morning after drinking a cup of coffee or breakfast. If you want to hold back your bowel movements while at work, try getting up early and having breakfast at home. That way, you can defecate comfortably at home before leaving for work.
Step 2. Eat bread to help reduce bowel movements
Bread is a low-fiber food, especially white bread. So, bread can help you relieve diarrhea. However, be careful not to eat too much bread because it can make it difficult for you to pass stool.
Eating fiber-rich foods can increase the frequency of bowel movements. So, if you want to delay bowel movements, avoid consuming high-fiber foods such as whole wheat bread. Meanwhile, the fiber content of white bread is low because it is not made from whole wheat
Step 3. Avoid alcoholic beverages when you have problems with bowel movements
If you have been to the toilet too often, you should avoid consuming alcoholic beverages. Drinks like this can cause diarrhea, as well as flatulence. As a result, you will defecate more often.
Step 4. Avoid high-fiber foods when you have to defecate
High-fiber foods include vegetables, fruits, and whole grains. The fiber content in these foods can stimulate the digestive tract. So, if you are trying to hold back a bowel movement, avoid consuming these foods as much as possible.
Remember that this method is only a temporary solution. In general, eating high-fiber foods is a good thing, and can prevent constipation. In fact, constipation is a problem that can result from holding a bowel movement
Step 5. Avoid caffeinated drinks
Caffeine has the effect of stimulating bowel movements. Although not everyone is susceptible to this effect, if you do feel it, avoid high-caffeine drinks such as coffee, tea, energy drinks, and soda.
Step 6. Avoid dairy products
For some people, dairy products can cause constipation, which seems to help hold a bowel movement. However, for some people who suffer from intolerance, intake of dairy products can actually trigger diarrhea. So, you should avoid consuming dairy products if you are having trouble going to the toilet.
Method 3 of 3: Overcoming the Fear of Urinating in a Public Toilet
Step 1. Mute the sound
If you're one of those people who don't like it when someone else hears the sound while on the toilet, you can take several ways to hide this sound. Try turning on the faucet, for example. Or, line the toilet with toilet paper to muffle the splashing sound when you pee.
Step 2. Flush the toilet as soon as the feces are successfully removed
To reduce the smell, try flushing the toilet after each time the stool has been successfully removed. This process can also disguise the sound of your bowel movements. However, keep in mind that this trick can get you splashed with water.
Step 3. Spray the toilet area
If part of your fear is caused by smelling your bowels, try using a spray. Try spraying this product on the surface of the water before defecating. This spray will reduce odors so you won't be suspected.
Step 4. Remind yourself that having a bowel movement is natural
Sometimes, you may feel embarrassed to defecate in a public toilet or near your partner. However, remind yourself that everyone should do the same, including the person who is the most elegant in your opinion. This is a fact of life, and reminding yourself of this fact can reduce your shyness.
