What does it mean to be “regular,” and what happens in your body when this occurs?
I’m breaking down this common bathroom issue along with three of the most effective habits for prevention.
Each year approximately2.5 million peoplein the United States see a doctor for constipation.
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The result is that bowel movements are less frequent and irregular.
I’m breaking down this common bathroom issue along with three of the most effective habits for prevention.
What Does It Mean to Be “Regular”?
The clinical definition for constipation is having less than three bowel movements a week.
The problem with this definition though is that the frequency that each individual usually “goes” varies greatly.
(Learn sneaky signs you could be constipated, according to a gut health doctor.)
What Goes Wrong in the GI Tract?
Let’s start at the beginning with the basics ofdigestionand what happens when you eat.
Food and drink enter the digestive tract and begin their progression through the esophagus to the stomach once swallowed.
Gastric juice and enzymes in the stomach start the digestive process until the contents move to the small intestine.
The contents move to the small intestine where enzymes finish the process so that nutrient absorption can occur.
Any partially digested food left travels to the large intestine or colon and is considered waste product.
The extra transit time allows for absorption of additional water, and this creates hard, dry stools.
However, three of the most common culprits that impact intestinal transit are lifestyle related.
Here’s why each lifestyle habit is so important and how to incorporate them.
Stay Active
Moving the body helps to physically move food through the intestines.
Increased heart rate and blood flow also can help to stimulate intestinal muscles.
It’s sedentary behaviors that contribute to sluggish intestinal transit, so the goal is to be active.
Most people consume significantly less than the 25 to 38 grams per day that are recommended.
The key is to go slow and be sure to drink lots of water.
Too much of certain forms can actually contribute to constipation.
Stay Hydrated
Adequate daily water and fluid intake is essential for preventing constipation.
Also, see to it to consume adequate fluids when increasing your fiber intake.
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