The colon makes up the longest portion of your large intestine. Its primary function is to process waste from food product, form feces and send the fecal waste out of your body. The colon also houses trillions of healthy bacteria, which plays a role in supporting your immune system. Digestive diseases or the process of aging can weaken the muscles in the colon. A weakened colon can result in bowel incontinence, digestive disturbance, compromised immunity or make you susceptible to colorectal cancer. Get regular health exams as you age and strengthen your colon with exercise and healthy dietary habits.
Step 1
Exercise the rectal sphincter muscles. Daily rectal exercises strengthen your colon muscles and reduce the risk of bowel incontinence. Contract and relax your anus muscle three times a day for a set of 30 repetitions each. The anus muscles are those you feel when trying to stop gas from passing.
Step 2
Contract and relax your pelvic floor muscles. The pelvic floor muscles are similar to the sphincter muscles except they control the flow of urine. You contract the pelvic muscles when you try to stop urine in mid-flow. Once you identify the pelvic floor muscles and can successfully contract them for 30 repetitions, alternate or simultaneously exercise the sphincter and pelvic floor muscle exercises during the same set of repetitions.
Step 3
Nourish good colon bacteria with fiber. A diet high in fiber, approximately 20 to 35 g per day, works your colon by inducing the natural muscular contractions that push waste particles through the digestive tract. Fiber also supports colon bacteria to keep your immune system strong to fight off infections. Fibrous foods include whole grains, fresh fruits and vegetables.
Step 4
Eat less saturated fat. Fatty red meat and processed foods take longer to digest and the waste product does not travel as readily through your colon, particularly if you have a low-fiber diet. Limit fatty meats to a few times a month and choose leaner meats like grilled fish and baked skinless poultry, or get the majority of your protein from plant-foods with fiber like beans and nuts.
Step 5
Get your daily vitamin intake met. A well-balanced diet rich in plant-based foods also provides you with the essential vitamins needed to support digestive health. The colon is a major part of your digestive tract, and keeping the digestive system healthy allows your colon to stay strong. Consult your physician regarding supplements as needed if your diet does not supply adequate vitamin intake.
Tips and Warnings
- Consult your physician if you have prolonged digestive disturbance like constipation or diarrhea to determine the underlying cause.
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