Diarrhea, characterized by loose, watery stools, often arrives with little warning, creating a sudden and uncomfortable urgency. This common digestive issue can be disruptive and cause significant distress. This article provides practical approaches to navigate an acute episode and offers guidance for recovery and future prevention.
Immediate Techniques to Manage Urgency
Adopting specific physical postures can help reduce pressure on the rectal muscles. Sitting or squatting can naturally align the rectum and ease the sensation of immediate need. This position can help to temporarily alleviate the intense urge by optimizing the angle of the rectum.
Engaging your pelvic floor muscles is a practical way to gain temporary control. These muscles, located at the base of the pelvis, form a hammock-like structure that supports organs like the bladder and bowel. By gently contracting these muscles, as if trying to stop the flow of urine or hold back gas, you can strengthen the anal sphincter, improving your ability to control bowel movements.
Deep, controlled breathing techniques can also help calm the body’s response to urgency. Diaphragmatic breathing, often called belly breathing, involves expanding the abdomen with each inhale and contracting it with each exhale. This deliberate breathing stimulates the vagus nerve, which activates the parasympathetic nervous system, commonly known as the “rest and digest” system. This activation helps reduce stress hormones and can create a relaxing effect, potentially easing the digestive tract and diminishing the feeling of panic associated with urgency. Remaining as still as possible and avoiding sudden movements further helps, as any jolt can increase abdominal pressure and worsen the urge. These techniques are temporary measures designed to buy time until a bathroom is accessible.
Actions to Avoid During an Episode
Certain actions can worsen the situation or hinder your ability to maintain control. Straining or forcefully pushing should be avoided, as this can put undue pressure on the rectum and anal area. Such actions can lead to complications like hemorrhoids or anal fissures, which are small tears in the anal lining.
Panic and excessive anxiety can heighten the body’s stress response, potentially intensifying gastrointestinal symptoms. The “fight or flight” response diverts blood flow from the digestive system, which can exacerbate discomfort and urgency. Consuming certain foods and drinks during or immediately before an episode can also irritate the digestive system further. It is advisable to avoid caffeine, sugary beverages, alcohol, and fatty, spicy, or fried foods. Dairy products, artificial sweeteners, and raw vegetables can also worsen symptoms for some individuals.
Once a bathroom is accessible, do not ignore the urge for too long, as delaying evacuation can lead to discomfort or accidents. Rapid or sudden movements, such as running, can also increase abdominal pressure and reduce control, making it more challenging to reach a toilet in time.
When Medical Help is Necessary
While most cases of diarrhea resolve on their own, certain signs indicate the need for medical attention. Dehydration is a concern with diarrhea, especially in children and older adults. Symptoms of dehydration in adults include increased thirst, dry mouth, reduced urination, dizziness, and feeling lightheaded or tired. For infants and young children, signs may include no wet diapers for several hours, crying without tears, dry mouth or tongue, unusual drowsiness, or a sunken appearance of the eyes or soft spot on the head.
Seek medical evaluation if:
Diarrhea lasts longer than 24 to 48 hours for adults, or is frequent in infants and young children and not improving within 24 hours.
A high fever is present, typically above 101°F (38°C).
Severe, persistent, and intense abdominal pain or cramping occurs.
Blood is present in the stool (bright red or black, tarry stools).
You have recently traveled to areas with poor sanitation or have underlying chronic health conditions.
Recovery and Future Prevention
After an acute diarrheal episode, focusing on rehydration is crucial to replenish lost fluids and electrolytes. Oral rehydration solutions (ORS) are effective, containing a balanced mixture of water, glucose, sodium, and potassium that aids in fluid absorption in the intestines. If ORS is not immediately available, water, clear broths, or diluted fruit juices can help.
Gradually reintroducing bland, easy-to-digest foods can help the digestive system recover. Components of the BRAT diet—bananas, rice, applesauce, and toast—are traditionally recommended because they are low in fiber and can help firm stools. However, it is beneficial to expand to a broader bland diet as tolerated to ensure adequate nutrient intake, as the BRAT diet alone is limited in essential nutrients.
Implementing basic hygiene practices, such as thorough handwashing with soap and water, helps prevent the spread of diarrheal illness. Practicing food safety, including proper cooking and storage, also reduces the risk of future episodes. If you identify specific foods or drinks that trigger your diarrhea, avoiding them can help prevent recurrence.