For the past few weeks, I have been defecating differently. All my life, when I needed to relieve myself I sat upright on the toilet, feet flat on the floor. Now, I rest my feet on a plastic stool, elevating my knees. The stool is called a , partly thanks to a that poops rainbow-coloured ice cream. But is squatting really better or is this all just marketing hype?
Certainly, sitting upright to void isn’t natural. For most of our species’ history, people squatted, bending their knees and sticking out their bottoms. About . Of course, “natural” doesn’t necessarily mean “better”. However, medical professionals are starting to implicate conventional toilet use in many abdominal disorders including constipation, bloating and possibly haemorrhoids. And a recent review of sitting upright to defecate even concluded that it was time to “put this unfortunate experiment to an end”.
The argument for squatting is . Most of the time, a muscle called the puborectalis pulls your rectum into a sharp angle, trapping faeces inside. When you defecate, the muscle relaxes and the rectum straightens out, allowing the contents to flow. However, if you sit upright the rectum can’t properly straighten. Squatting eliminates this kink, so should make things easier.
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A handful of studies have addressed the sit-or-squat dilemma. One found that squatting allowed people to and with less straining. Another showed that the when people squatted. And a third employed stopwatches to time bowel movements with and without a footstool. On average, they – half the sitting rate.
‘The Thinker’
So far, the studies all have small sample sizes and there are . There is also no evidence to support wild claims that sitting to defecate makes you . Nevertheless, a team led by Leila Neshatian of the at Stanford University in California does have unpublished results that bolsters the case for squatting – at least if you have chronic constipation.
My own limited experience supports the idea that people with such medical conditions are likely to benefit most. Personally, I haven’t noticed much difference while using a Squatty Potty. However, a friend with irritable bowel syndrome found it transformative.
Even so, . “Some people cannot flex their knees or hips,” says Neshatian. Luckily, there is an alternative. A 2016 study examined what happened when people sat with their feet on the floor, but then leaned forward and rested their elbows on their knees. The team after Auguste Rodin’s sculpture. Like squatting, this posture straightened the rectum and made defecation easier. Do try this at home.
Top tips for bathroom basics
Some hints to help you get the most out of your personal hygiene routines
Teeth cleaning
ٰ… make this a priority. Good oral hygiene might stave off dementia because the bacteria that cause gum disease are also linked with Alzheimer’s.
DON’T… rinse after brushing. as possible, especially at night when you produce less saliva, your natural defence against acid attack.
Hand washing
ٰ… . This will ensure that you scrub for the recommended 20 seconds before rinsing.
DON’T… forget to dry your hands on a clean towel. Wet hands pick up germs more readily, and the friction of that remain after washing.
Skin care
ٰ… wash your face twice a day. Cleansing at night is especially important to remove .
. It strips the skin of its protective oils and may also disrupt its microbiome, allowing malign microbes to take hold. Every other day is usually plenty.
Shaving
ٰ… shave in the direction of growth. This helps and .
DON’T… forget to shave against the grain afterwards for a closer shave. But be sure to reapply gel and use gentle strokes.
Nail care
ٰ… cut toenails straight . This helps prevent ingrowth. Fingernails, however, should be cut with a curve.
DON’T… believe the myth about white marks. , but are formed when the nascent nail is damaged within its nail bed.
Ear cleaning
ٰ… listen to your parents’ sage words and…
DON’T… put anything smaller than your elbow into your ear. Yes, that means no cotton buds because they . Ears are self-cleaning, so let them get on with it.
Simple changes to your everyday habits could help transform your life. Follow our guide on how to do things better:
