Maintaining regular bowel movements is important for overall digestive health and well-being. When we experience irregular or infrequent bowel movements, it can lead to discomfort, bloating, and even constipation. On the other hand, having regular bowel movements can help us feel more comfortable and energized.
There are several things you can do to help maintain bowel movements and keep your poos regular on the throne:
Stay hydrated: Drinking plenty of water is essential for maintaining regular bowel movements. Water helps to soften stools and makes them easier to pass. Aim to drink at least 8-8 ounces of water per day, and more if you're exercising or in a hot environment.
Eat a high-fiber diet: Fiber is a type of carbohydrate that is found in plant-based foods and helps to bulk up stools, making them easier to pass. Aim to include plenty of high-fiber foods in your diet, such as fruits, vegetables, whole grains, legumes, and nuts.
Exercise regularly: Regular physical activity can help stimulate bowel movements and keep things moving through your digestive system. Aim for at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, cycling, or swimming.
Avoid dehydration and constipation: Certain foods and drinks can contribute to constipation and irregular bowel movements. These include sugary and processed foods, alcohol, and caffeinated beverages. To help maintain regular bowel movements, it's important to limit your intake of these types of foods and drinks and focus on whole, unprocessed foods that are high in fiber.
Try natural remedies: There are several natural remedies that may help to stimulate bowel movements and keep things moving through your digestive system. These include prunes, which are high in fiber and natural laxatives; chia seeds, which absorb water and help to bulk up stools; and herbal teas, such as peppermint and chamomile, which can help to relax the digestive system.
Consider probiotics: Probiotics are beneficial bacteria that can help to balance the bacteria in your digestive system and support regular bowel movements. They can be found in fermented foods, such as yogurt and sauerkraut, or in supplement form.
Don't ignore the urge to go: It's important to listen to your body and not ignore the urge to have a bowel movement. Holding in stools can lead to constipation and make it harder to have regular bowel movements. If you feel the urge to go, try to make time to use the bathroom as soon as possible.
Don't strain: Straining during bowel movements can lead to haemorrhoids and other digestive issues. To avoid straining, try to relax and take your time while on the toilet. You can also try placing a small stool or step under your feet to help elevate your knees, which can help to relax the muscles in your pelvis and make it easier to pass stools. Also if you hover over the bowl, rather than sitting on it, and use the squat position to encourage the bowel muscle to activate the ejection of a stool. This can work wonders too.
Try over-the-counter remedies: If you're struggling with constipation or irregular bowel movements, there are several over-the-counter remedies that may help. These include fiber supplements, such as psyllium husk or methylcellulose, and stool softeners, such as docusate sodium. It's important to follow the instructions on the label and talk to your doctor before starting any new medication.
Talk to your doctor: If you're experiencing chronic or severe constipation or other digestive issues, it's important to speak with your doctor. They can help determine the cause of your symptoms and recommend the appropriate treatment.
By following these tips and making lifestyle changes, you can help maintain regular bowel movements and support overall digestive health. It's also important to listen to your body and pay attention to any changes in your bowel habits, as this can help identify any underlying health issues that may need to be addressed.
