These morning lifestyle habits can help you relax and make your bathroom experience smoother.
Key Takeaways
Constipation is one of the most common gastrointestinal symptoms that people have.
You dont have to wait until later in the day to go.
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Regular bowel movements are important for gut healththeyre how the body eliminates waste and toxins.
And when your gut is healthy, your whole body benefits.
Farhadi agrees, Coffee is very effective for initiating that gastrocolic reflex which stimulates the bowel movement.
While youre waiting for your coffee to brew, drink a glass of warm water.
Try this combination for a few days to see if it helps.
Drink a hot beverage and go for a good walk.
Massage Your Tummy
Massages are another strategy for relaxing your body and your mind.
Tummy massage can massage your intestines and promote peristalsis, says Roa.
While easier said than done, try not to hold off on your morning bathroom visit.
Instead, work towards establishing and maintaining a regular morning bathroom schedule.
Farhadi describes it as a meeting with the bathroom.
He says, The bowel needs preparation, and the body likes order and timing.
He suggests setting a certain time that works for you and staying consistent with it.
After that, you have your bathroom meeting.
At 8:30 am, sit on the toilet and do nothing for 15 minutes.
Find Ways to Relax
Stress is part of life, but chronic stress can negatively affect your health.
Your gut is often referred to as your second brain.
There is a bidirectional communication between the brain and the gastrointestinal tract.
Stress can play a big role in your bowel habits.
Take a few minutes shortly after you wake up to engage in a mindfulness routine.
This can be as simple as taking a few rounds of deep breaths or practicing a short yoga flow.
Putting food in the stomach gets the colon moving, says Farhadi.
While any food will stimulate the digestive tract, a high-fiber breakfast has particular advantages for staying regular.
Eating a high-fiber diet is a key component of the protocol that DaVee recommends to his patients.
[Fiber] primes your system so that complete spontaneous bowel movements are possible.
Top High-Fiber Breakfast Recipes
What is a Normal Bowel Movement and Why is It Important?
When it comes to bowel movements, normal looks different for everyone.
Instead of focusing on frequency, many doctors focus on ease.
Ideally, stools should be soft.
Just remember:yournormal is unique.
If youre frequently constipated or find yourself straining, dont ignore it.
A healthcare provider can help uncover the cause and create a personalized plan to make things smootherliterally.
Salvadori M, Rosso G.Update on the gut microbiome in health and diseases.
World J Methodol.2024;14(1):89196. doi:10.5662/wjm.v14.i1.89196.
