How can you promote regular bowel movements naturally. What foods and lifestyle changes support digestive health. Which remedies effectively relieve constipation without laxatives. How many bowel movements per day are considered normal. What causes constipation and how can it be prevented.

Understanding Normal Bowel Movements

Healthy bowel movements are a crucial indicator of overall digestive health. But what exactly constitutes a “normal” bowel movement? According to experts, the frequency can vary widely among individuals, ranging from three times per week to three times per day. The key is consistency and comfort.

Dr. Magun, a gastroenterology specialist, describes normal bowel movements as “consisting of formed, brown stools, not too hard, not too loose.” This balance is essential for maintaining digestive comfort and preventing issues like constipation or diarrhea.

Characteristics of Healthy Stools

• Formed and brown in color
• Not excessively hard or loose
• Passed without straining
• Occurring regularly (individual patterns may vary)

The Digestive Journey: From Mouth to Bowel

Understanding the digestive process helps shed light on the importance of healthy bowel movements. Digestion begins in the mouth and stomach, where food is broken down into smaller components. The journey continues through the intestines, where nutrients are absorbed, and finally ends in the bowels.

In the bowels, also known as the lower parts of the digestive tract, remaining water and salts are absorbed from the digested food. This process results in the formation of solid waste that is eventually expelled as stool.

Key Stages of Digestion

1. Mouth: Initial breakdown of food through chewing
2. Stomach: Further breakdown and mixing of food with digestive juices
3. Small intestine: Nutrient absorption
4. Large intestine (colon): Water absorption and stool formation
5. Rectum: Storage of stool until bowel movement

Common Causes of Constipation

Constipation, characterized by infrequent or difficult bowel movements, can be caused by various factors. Understanding these causes is crucial for prevention and effective management.

Lifestyle Factors Contributing to Constipation

• Changes in routine (e.g., travel, pregnancy)
• Lack of physical exercise, especially in older adults
• Insufficient fiber intake
• Inadequate hydration
• Ignoring the urge to have a bowel movement

Medical Conditions and Medications

Certain health conditions and medications can also lead to constipation. These may include:

• Bowel diseases
• Neurological disorders (e.g., stroke)
• Medications (e.g., certain pain relievers, antidepressants)

7 Natural Remedies to Promote Healthy Bowel Movements

For those seeking to improve their digestive health without relying on laxatives, several natural remedies can be effective. Here are seven evidence-based strategies to promote regular and healthy bowel movements:

1. Increase Fiber Intake

Fiber is essential for maintaining digestive health and preventing constipation. Dr. Magun emphasizes, “Constipation is almost always due to inadequate fiber and liquid.” Aim for 20 to 35 grams of fiber daily from sources such as:

• Beans and legumes
• Fresh fruits and vegetables
• Whole grains
• Unprocessed bran (considered the best type of fiber)

2. Stay Hydrated

Adequate hydration is crucial for maintaining proper bowel function. Dr. Magun explains, “Eating enough bran and drinking the right amounts of water will lead to increased bulk within the intestine.” This bulk helps stimulate intestinal contractions, promoting regular bowel movements.

Hydration tips:

• Drink plenty of water throughout the day
• Include other hydrating beverages like 100% fruit juices (with pulp for added fiber), clear soups, and herbal teas
• Monitor urine color – pale yellow indicates good hydration

3. Engage in Regular Exercise

Physical activity stimulates the muscles in the lower digestive system, encouraging bowel movements. Even a brisk walk or light jog can be beneficial. For older adults or those with limited mobility, gentle exercises like stretching or yoga can help maintain digestive health.

4. Practice Relaxation Techniques

Stress can negatively impact digestive function. Dr. Magun notes, “Stress can sometimes cause the large intestine to spasm, leading to pain and hard stools.” Incorporating stress-reduction techniques into your daily routine can help alleviate constipation symptoms:

• Yoga
• Meditation
• Deep breathing exercises
• Progressive muscle relaxation

5. Try Prunes or Prune Juice

Prunes are a natural laxative due to their high fiber content and the presence of sorbitol, a sugar alcohol with laxative effects. Eating a few prunes daily or drinking prune juice can help promote regular bowel movements.

6. Consider Herbal Remedies like Senna

Senna, derived from the leaves and fruit of the Senna plant, is a natural laxative that can be effective for occasional constipation relief. It’s available in tablet or liquid form and typically takes about 8 hours to work. However, it’s important to use senna sparingly and consult with a healthcare provider before regular use.

7. Optimize Toilet Posture

Proper positioning on the toilet can make bowel movements easier and more comfortable. Raising the knees above the hips mimics a natural squatting position, which can help relax the muscles involved in defecation. Using a footstool or specially designed toilet stool can achieve this position.

Lifestyle Changes for Long-Term Digestive Health

While natural remedies can provide relief, implementing long-term lifestyle changes is key to maintaining digestive health and preventing constipation.

Dietary Modifications

In addition to increasing fiber intake, consider reducing consumption of foods that may contribute to constipation:

• Processed foods high in refined sugars and low in fiber
• Dairy products, especially for those with lactose intolerance
• Red meat, which can be harder to digest
• Alcohol and caffeine, which can contribute to dehydration

Establish a Regular Bathroom Routine

Setting aside time each day for a bowel movement can help train your body and promote regularity. Ignoring the urge to go can lead to harder stools and increased difficulty in passing them.

Manage Stress Levels

Chronic stress can disrupt digestive function. Incorporate stress-management techniques into your daily routine, such as:

• Regular exercise
• Mindfulness practices
• Adequate sleep
• Hobbies and leisure activities

When to Seek Medical Advice

While occasional constipation is common, persistent issues may require medical attention. Consult a healthcare provider if:

• Constipation lasts more than a few weeks despite lifestyle changes
• You experience severe abdominal pain
• You notice blood in your stool
• Unexplained weight loss occurs
• There’s a sudden change in bowel habits

A healthcare professional can help determine if underlying health conditions are contributing to digestive issues and recommend appropriate treatments.

The Role of Probiotics in Digestive Health

Probiotics, beneficial bacteria that support gut health, may play a role in promoting regular bowel movements. These microorganisms help maintain a balanced gut microbiome, which is essential for proper digestion and overall health.

Sources of Probiotics

• Fermented foods (e.g., yogurt, kefir, sauerkraut)
• Probiotic supplements
• Prebiotic foods that support probiotic growth (e.g., garlic, onions, bananas)

While research on probiotics for constipation relief is ongoing, many people find incorporating probiotic-rich foods into their diet beneficial for digestive health.

The Importance of Mindful Eating

How we eat can be just as important as what we eat when it comes to digestive health. Practicing mindful eating can support better digestion and potentially improve bowel regularity.

Tips for Mindful Eating

• Eat slowly and chew food thoroughly
• Avoid distractions during meals (e.g., television, phones)
• Listen to your body’s hunger and fullness cues
• Create a relaxed eating environment

By adopting these practices, you can improve your overall digestive process and potentially reduce the likelihood of constipation and other digestive issues.

Maintaining healthy bowel movements is an essential aspect of overall well-being. By understanding the digestive process, recognizing potential causes of constipation, and implementing natural remedies and lifestyle changes, you can promote regular, comfortable bowel movements. Remember that individual needs may vary, and it’s always advisable to consult with a healthcare professional for persistent digestive concerns. With patience and consistency, you can achieve and maintain optimal digestive health, contributing to your overall quality of life.

Bowel Movements: How many bowel movements a day?

What Happens With a Bowel Movement

Digestion begins in your mouth and stomach and ends in your bowels — the lower parts of your digestive tract. When the food you eat reaches your bowels, the water and salts that remain are absorbed. The digested food that is left becomes more solid and exits as bowel movements.

Dr. Magun explains that normal bowel movements “consist of formed, brown stools, not too hard, not too loose.”

When stools are too loose, you can have diarrhea. When they are too hard and dry, you can be constipated. Symptoms of constipation include not having a bowel movement for more than three days and having hard, dry stools that are painful or difficult to pass.

What Causes Constipation

A variety of circumstances can cause constipation, including a change in routine such as when traveling, becoming pregnant, dieting, taking certain medications, and lacking physical exercise, particularly in older people. Certain health conditions, from a bowel disease to stroke, can also be a factor.

Here’s what you can do to promote regular bowel movements:

• Eat more fiber. “Constipation is almost always due to inadequate fiber and liquid,” Magun says. Fiber can be found in beans, fresh fruits, vegetables, and whole grains. Strive for 20 to 35 grams of fiber a day. “Unprocessed bran is the best type of fiber,” he adds.
• Eat fewer low-fiber foods. These include ice cream, cheese, meat, processed foods, and sugary foods such as soda and candy — which can all cause constipation.
• Drink more. “Eating enough bran and drinking the right amounts of water will lead to increased bulk within the intestine,” Magun says. Having the right amount of bulk stretches the intestine (a muscle) and causes it to contract and propel food along properly. “This is what leads to regular bowel movements,” he adds. Besides water, good choices are 100-percent fruit juices (juice with pulp has some fiber), soup, and tea.
• Don’t rely on laxatives. Improper use of laxatives can actually make symptoms of constipation worse, so take them only as directed.
• Reduce stress. “Stress can sometimes cause the large intestine to spasm, leading to pain and hard stools,” Magun says. Stress-reducing techniques that can improve constipation symptoms include yoga, meditation, and exercise.
• Don’t ignore the urge to go. Resisting the urge to go or waiting to go to the bathroom also can cause constipation — or make existing symptoms worse.

Everyone has their own normal pattern of bowel movements, but if you find that you frequently experience symptoms of constipation, and if eating more fiber and drinking more water doesn’t help, talk to your doctor. He can determine whether a health check is necessary.

How to make yourself poop: 7 natural remedies

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Sometimes it can be difficult to have a bowel movement. We discover some of the natural remedies that can help a person poop, and lifestyle changes to help them stay healthy and regular.

Bowel movements are different for everyone. The healthy range is usually considered to be from three times per week up to three times per day.

Many things can affect the ability to poop, from diet or illness to a change in routine.

A laxative is a medication that encourages a bowel movement. There are also some natural remedies that can be used as alternatives. In this article, we take a look at seven of these options.

Share on PinterestKiwi fruits may be a great natural laxative as they are high in fiber and could aid digestion.

There are some natural ways to encourage a bowel movement. Listed below are actions to take, food and drink to try, and herbal remedies that may help.

1. Exercise

Exercise can stimulate muscles in the lower part of the digestive system. This part of the gut gets rid of waste from the body in the form of poop.

Taking a brisk walk or jog or choosing some other form of exercise may encourage a bowel movement.

2. Relaxation and posture

Not being able to poop when desired can be stressful. Trying to relax and taking enough time can help. Straining or trying to force the body to poop is not healthy.

Raising the knees above the hips can make it easier to poop. Resting the feet on a block or stool when sitting on the toilet are ways to raise the knees.

3. Prunes

This dried fruit is a great source of fiber, and fiber helps move food through the digestive system. Eating a few prunes may help to encourage a bowel movement.

Dried prunes are available to buy in health food stores and online.

4. Senna

Senna is a plant, and its leaves and fruit are used as a natural laxative. It is widely available online to be taken in tablet or liquid form.

The herb takes around 8 hours to work. A person may choose to take senna before they go to sleep so that it works overnight. This should mean that they can have a bowel movement in the morning.

5. Kiwi fruit

Kiwi fruits are high in fiber, and 2013 research suggests that they may assist digestion. This would mean that the fruit could be a useful natural laxative to try.

6. Coffee

Some older research suggests that coffee may help people to have a bowel movement. A study published in 2006 found that women who drank coffee were less likely to have constipation.

There is little recent research into this area, although a 2015 study suggested that decaffeinated coffee was linked to a reduced time to a bowel movement after bowel surgery.

It is not clear why coffee has this effect but drinking a cup may help a person to poop.

Coffee products are available for purchase online.

7. Flaxseed oil

A small study found flaxseed oil to work well in the treatment of constipation. People taking part in the research were given 4 milliliters of flaxseed oil per day.

Flaxseed oil can be taken as a supplement and normally comes in capsule form. Flaxseed oil supplements are available for purchase online.

Share on PinterestUsing the restroom at different times when travelling may make it harder for someone to poop.

Constipation is the medical term for not pooping regularly or finding it hard to poop. Other symptoms include feeling bloated, sick, or having a belly ache.

Constipation does not always have a clear cause. It often happens because a person is not eating enough fiber, drinking enough fluids, or exercising enough. Stress or a change in routine can also cause constipation, and it can be a side effect of some medication.

Traveling can mean that a person does not use the restroom at their usual times. It can help if they plan bathroom breaks to try and keep to their regular routine.

Stress or anxiety about pooping away from home can stop someone being able to go. A person should try to relax, feel comfortable, and not rush, all of which can help.

A diet that contains enough fiber can help to keep the digestive system healthy. The two kinds of fiber are soluble and insoluble, and both are needed in the diet.

Sources of fiber include:

Soluble

• fruit
• oats
• pulses, such as beans or lentils

Insoluble

• wholegrain pasta, bread, and cereal
• skin of fruits and vegetables, such as potatoes or apples
• brown rice

Foods such as fries, ice cream, and processed foods do not contain a lot of fiber.

Drinking enough water helps make poop soft and easy to pass. The average adult should aim to drink 6 to 8 glasses of fluid per day.

Aiming to have a bowel movement around the same time each day can help some people to poop regularly. A person should try to go when the urge first arrives. Delaying pooping causes water to be reabsorbed, which leads to harder stool that is more difficult to pass.

The body needs time to digest food, so a person should allow some time to pass before trying to poop after a meal. Regular mealtimes help with regular bowel movements, as well.

Allowing enough time to use the bathroom, and making this a relaxing space can help. Stress can make it difficult to poop when needed.

Share on PinterestA doctor may prescribe laxatives if diet and lifestyle changes have not made it easier to poop.

A person is likely to have constipation if:

• they have pooped less than three times in a week
• their poop is hard or dry
• it is difficult to poop because their stool is larger than usual

If left untreated, constipation can lead to complications, such as piles.

If a person has made changes to their diet and lifestyle but is still constipated, they may wish to consult a doctor.

A laxative may be needed to treat constipation. There is a range of different laxatives available. A doctor will be able to prescribe the most suitable one.

Care should be taken to follow the instructions for how much medication to take. Laxatives can be harmful to health if not taken properly. They also decrease the bowel’s natural ability to move stool if regularly used or used too often.

Not being able to poop regularly could be a sign of an underlying medical condition. Someone should see a doctor if they have any of the following symptoms in addition to not being able to poop regularly:

• blood in the poop
• having a bloated stomach for a long time
• feeling tired frequently
• unexpected weight loss

Being unable to poop is uncomfortable and frustrating. However, making changes to diet and lifestyle should put a stop to constipation and help to keep bowel movements regular. Walking, exercising, and drinking fluids are all ways to help.

Adding some high-fiber foods to the diet, such as fruit and wholegrain bread, can make a big difference, too.

8 Methods To Encourage A Bowel Movement

If you find yourself having difficulty going to the toilet, there are a number of non-medical methods to encourage a dormant gut to relieve you of constipation. In this article we cover some ideas you can try at home to remedy constipation.

Firstly, if you notice a change in your regular pattern, you shouldn’t start to worry. If you make a few simple changes you are likely to find yourself getting back to normal habits.

How to empty your bowels every morning

If you are in need of constipation relief, you may consider one or more of the following to encourage your gut to get back to normal (though we acknowledge prune juice may not be to everyone’s taste).

1. 1. Lemon juice – take a glass of water mixed with the juice of half lemon both before bed and when you wake up. You may want to drink with a straw as you could find your teeth becoming sensitive after a regular course of lemon water.
   2. Olive oil – consuming a teaspoon of olive oil in the morning on an empty stomach can encourage stool to flow through the gut. The oil acts as a lubricant in the digestive system meaning it’s easier for solids to slide through. It also softens up the stool, making it easier to pass.
   3. Prune juice/dried prunes – one of the more traditional remedies for constipation. Prune juice lacks the fibre of the dried fruit but both are high in sorbitol content, which acts as a laxative.
   4. Stewed apricots – de-stone and chop a punnet of apricots in half. Put in a saucepan with 2-3 tablespoons of brown sugar, add two tablespoons of water and turn to a low-medium heat. Stew until they begin to soften then take off the heat and leave with a lid on to cool. These are delicious for breakfast and go fantastically with yoghurt and granola.
   5. Fluids – There are a million and one reasons why it’s great to drink water. Aiming for 2.5 litres/12 glasses a day will ensure you’re refreshing your system and helping to break down any food in the gut. A mug of hot water is great for settling the stomach and encouraging the peristaltic process.
   6. Hot beverages – whilst we all tend to enjoy a tea or coffee as a refreshment or pick-me-up, they do have a diuretic effect. Diuretics increase the production of urine, meaning we have to visit the loo more than usual. Bear this in mind when drinking coffee to help encourage a movement. Tea and Coffee work in a similar way to hot water in that the heat helps to break down solids.
   7. Avoid foods with a high-fat content – The body has a hard time processing fat. Especially with Western diets, the bile producing gallbladder (the material that helps break down fat) is stretched to its limit. It’ll do the entire body some good to cut down on the burger and chips.
   8. Positioning – If you have felt the urgent need to relieve yourself but arrived at the toilet only to find you can’t go, you may find adjusting your toilet positioning helpful. It’s imperative you stay patient, don’t force it as this could cause damage. Have your knees higher than hips, and keep a straight back. You may find it handy to keep a toilet stool in the loo. When the time comes, tense the stomach to encourage movement, rather than the rectum

As a rule, eating more high-fibre foods can prevent constipation. Be aware though, that if constipation is a result of Colitis or Crohns disease, increasing fibre intake could have a detrimental effect – if in doubt, speak to your GP before making any changes to your diet.

There are two different types of fibre; soluble and insoluble. Soluble fibre dissolves in the intestines to form a gel-like substance which helps food move along the digestive tract. Insoluble fibre is not dissolvable and moves through the intestines without being absorbed, and adds bulk to bowel movements and helps to reduce constipation.

Further Information

If you do notice a change, and it continues for an extended period of time despite dietary changes, you should see your GP or healthcare professional to find out if there is anything they can suggest to help with your situation.

You may also find it helpful to read the resources below, to help you manage your bowel movements.

What Your Stool Says About Your Health

It may sound gross, but paying attention to your bowel movements is actually pretty important. Your bowel habits are a strong indicator of your digestive health. Changes in the color, shape and texture of your stool can reveal signs of infection, digestive issues or more serious health problems, such as cancer.

But how can you determine if your stool is healthy? Michael Cheng, M.D., a Piedmont gastroenterologist, answers this probing question.

“Healthy stool is usually considered a soft, formed bowel movement that is typically brownish in color,” says Dr. Cheng. “Stool may be indicative of a health problem if someone notices a change in their bowel habits with constipation or diarrhea, or notices a change in color of their stools. There may also be a problem if a person has signs or symptoms of not feeling well, which could include abdominal discomfort, nausea, change in appetite or change in weight.”  

The Bristol Stool Scale

Fecal matter is 75 percent water and 25 percent solid matter, consisting of dead bacteria, indigestible food and inorganic substances. It usually takes about three days for food to pass through your system, resulting in a bowel movement. But when food passes through your system too quickly or too slowly, it can affect the size, color and texture of your stool.

The Bristol Stool Scale classifies stool types into seven categories based on size and texture.

Signs of constipation

Types 1 and 2 are hard and lumpy, and painful to pass. These stools have been sitting in the large intestine and colon for a long time and are indicative of someone who may be constipated.

“Constipation can be caused by many factors including medications, dietary changes, stress, or medical illness,” says Dr. Cheng.

Signs of healthy digestion

Types 3 and 4 are considered the optimal form of healthy stool.  Healthy stool is typically sausage-shaped and snake-like. It is easy to pass, and it remains intact when it is flushed.

Signs of diarrhea

Stool types 5 through 7 are watery and mushy. These stools are in the large intestine and colon for the least amount of time and may present in the form of diarrhea.

“Diarrhea can also be caused by many factors including medications, dietary changes or intolerance, stress, medical illness and infections,” says Dr. Cheng.

Stool color and your health

The color of your stool can also be a reflection of your overall health.

“Healthy stool is usually brownish in color,” says Dr. Cheng.  “There is cause for concern when stool is black or reddish, which may be indicative of gastrointestinal bleeding. Stools that are gray in color may also be concerning for liver problems.”

And yellow, greasy, foul-smelling stool indicates that the intestines didn’t properly digest and absorb fat. This could be caused by a disease of the intestinal lining such as celiac disease or chronic pancreatitis.

Tips for maintaining healthy bowels  

It’s important to maintain good bowel health, as 70 percent of the body’s immune system is contained within the digestive tract.  To keep your bowel movements frequent and healthy, Dr. Cheng suggests the following tips:

• Eat a balanced, high-fiber diet. Fiber can help prevent or relieve constipation. Try fiber-rich foods like apples, carrots, beans, and whole wheat cereals.

• Exercise regularly. Exercise can decrease the time it takes for food to move through the large intestine, helping with constipation. 

• Get a colonoscopy. Colonoscopies allow doctors to look for polyps inside the colon and rectum, which could be an early sign of cancer. Consider scheduling a screening if you:

  
  

• Stay hydrated. Water helps to clear toxins from the body. Try to drink at least eight 8 ounce glasses of water a day.

*The American Cancer Society updated its screening guidelines in May 2018, lowering the recommended screening age from 50 to 45.

Need to make an appointment with a Piedmont physician? Save time, book online.

How Often Should You Poop? 10 Tips to Stay Regular

1. Your Diet
Your daily diet can affect the frequency of your poop and how regular your bowel movements are. If you change your diet, your poop will change, too. All humans experience something called a “gastrocolic reflex” In short, our intestines are sensitive to the passage of food, so they send chemical signals to the brain that prompt us to go to the toilet. Certain foods in our diet, like fiber, stimulate bowel movements more than others.

2. The Amount of Fiber in Your Diet
Some fibers increase the frequency of bowel movements by adding bulk to your stool. This bulkiness is sensed by your intestines, which stimulates the process of elimination. You should consume about 28 grams of fiber each day to get the daily recommended fiber intake. Examples of high fiber foods include:

• Grains: whole grain pasta, oats, and quinoa.
• Legumes: lentils, kidney beans, and soybeans
• Fruits: raspberries, apples, and avocados.
• Vegetables: carrots, broccoli, green peas, and artichokes.
• Nuts: almonds peanuts, and pecans.

3. Fiber Supplements Like Metamucil
Did you know only 5% of Americans get enough daily fiber from their diet? To help increase your daily fiber intake, try a fiber supplement like Metamucil, made with 100% natural psyllium fiber. And while it does promote digestive health and help maintain regularity,* Metamucil does so much more. It also helps maintain healthy blood sugar levels,* helps lower cholesterol to promote heart health,† and helps you feel less hungry between meals.^*

4. Your Fluid Intake
In general, drinking water helps your body break down food and avoid constipation. Many people find that when they are dehydrated, they experience constipation. In addition to water, other beverages that can help include warm ones like, coffee and tea, also have the effect of stimulating bowel movements. Water also works hand-in-hand with fiber to soften your stool. Consuming fiber-rich foods with high water content, for example, carrots and apples, is a very good way to get both fiber and fluids. If you don’t consume the fluids your body needs, you may become constipated and your poop will be hard. Constipation is a condition in which you may have fewer than three bowel movements in a week, and your stools are hard, dry, or lumpy, making them painful and difficult to pass.

5. Your Level of Physical Activity and Exercise
If your body is moving, it helps get your bowels moving, too. Engaging in physical activity and exercise can affect how often you poop. Exercise reduces the time it takes for food to pass through the large intestine. Because of the reduced time, your body will not get to absorb as much water from your stool and you would find it easier to poop.

6. Aging
The older we get, the more likely we are to experience irregularities in our bowel movements. One of the reasons for this is that as we age, the process of digestion slows down, and it may take more time for food to move through our intestines. This can be due to several factors, including reduced muscle tone in the muscles associated with the digestive system, a sedentary lifestyle, lack of dietary fiber, and side effects from medicines.

7. Hormonal Changes in Women
Many women experience a change in how often they poop or consistency around their monthly period, during pregnancy, or around menopause. The common denominator here is hormonal changes. Estrogen is a hormone that can fluctuate in women. Estrogen is responsible for keeping cortisol (the stress hormone) levels low. Whenever estrogen drops, cortisol also drops, and this may slow down the digestive system, resulting in constipation.

8. Your Position on the Toilet Seat
Sitting properly on the toilet seat can promote good bowel movements. Putting your feet on a stool can help you with the complete evacuation of your poop.

9. Ignoring the Urge to Poop
Once your large intestine absorbs all the nutrients from your food, the waste travels along downwards into your rectum. Your rectum has nerves that send a message to your brain to tell it that your bowel is full and needs to be emptied. This is how you get the urge to poop. Sometimes, factors like limited access or an aversion to public restrooms can discourage you from listening to the urge to go to the bathroom. However, if you constantly ignore this urge, you may start to experience occasional constipation. This is because you are giving your body more time to absorb the water from your large intestine.

10. Changes in Your Routine
A change in your schedule could mean that you temporarily switch to a different diet. Like if you need to travel for work, you may not be able to cook the food you normally eat. This could potentially mean consuming foods with less fiber, and consequently, less regular bowel movements. Or you may have to decrease your physical activity, which could result in fewer bowel movements.

10 ways to make yourself poop first thing in the morning

Let’s look on the bright side: Of all the digestive issues out there, constipation isn’t necessarily the worst thing your stomach could do to you. But that still doesn’t make it pleasurable, and you deserve real relief.

Luckily, there are a few ways you can speed things up, if, say you’re heading out for a morning run or have a long car ride ahead of you. The best part: Most are totally natural things you likely do every day anyway—and they’re doctor-recommended methods for how to make yourself poop.

Try one of these 10 tricks the next time you’re feeling more backed up than usual, and are hunting for answers for how to relieve constipation fast.

1. Load up on foods with fibre.

Fibre-rich foods with a high water content, such as raw carrots, apples with the skin or peel on, and avocados, are all great sources of fibre to help get things moving, says Dr Christine Lee, a gastroenterologist at the Cleveland Clinic.

“When consumed, these foods create an osmotic gradient,” says Dr Lee—that means they force more water to be pulled into the colon during digestion, which then helps ease and prevent constipation by helping things flow a little more smoothly.

READ MORE: 8 Natural Laxatives That Actually Work To Relieve Constipation

2. Or, take a fibre supplement.

You can get the same effects from a psyllium husk fibre supplement, says Dr Lee. Look for a daily supplemental dose of 6 to 9 grams of fibre, which are available over the counter.

Just remember: Eating a nutritious diet (which should naturally include some natural fibre found in food) is key, even if you decide to take a fibre supplement. You can’t just add a spoonful of a supplement to your bottle of cola and expect your digestive system to work properly.

3. Drink some coffee — preferably *hot.*

This is often the first idea that comes to mind if faced with the dilemma of how to make yourself poop. Warm beverages in general, particularly a hot cup of coffee or tea, in the morning, can help to get things moving, says Dr Lee.

But coffee, in particular, is a must for anyone looking for how to poop immediately in the morning (especially runners, Dr Lee notes, as it’s much more convenient to empty your stomach before you hit the pavement). The heat from the coffee can stimulate movement, but the coffee itself and its high levels of caffeine are also “known to stimulate colon motility,” says Dr Lee.

Coffee can work warm or cold. But other cold caffeinated beverages like iced tea or caffeinated sodas won’t have the same effect.

READ MORE: This Is What Happens To Your Body When You Hold In Your Poop

4. Get a little exercise in.

Ever been in the middle of a run when you needed a bathroom—STAT? You’re not alone. That’s because “hiking, walking on uneven grounds, jogging, and biking can all increase your metabolism, which in turn increases intestinal motility,” says Dr Lee.

Also important: If you’ve been busier than usual and have gotten into an exercise dry spell (and you’re noticing some bathroom issues) it might be a clue as to why you’re not pooping as much as you’d like. Making sure to incorporate even short regular workouts into your routine could be the secret solution you need, she says.

5. Try massaging your perineum — no, really.

A technique in which you massage your perineum (the stretch of skin that separates the vagina from your anus), by pushing repeatedly on the skin with your index and pointer finger, can help to ease constipation because of the pressure points contained in that area, according to a 2015 study in the Journal of General Internal Medicine. (Similarly, massaging the same area can help promote down-there relaxation during childbirth to prevent tearing, per the study.)

In the study, participants who massaged the area to promote bowel movements experienced improved bowel function, compared to the group that didn’t do the hands-on technique. Also: 82 percent of those who did use the technique said they’d continue to use it long after the study was over. While more research is needed, it’s definitely worth a try the next time you’re backed up and at your wit’s end trying to figure out how to make yourself poop.

READ MORE: Are You Really Getting Enough Fibre In Your Diet?

6. Try an over-the-counter laxative.

Polyethylene glycol 3350 is made up of compounds that are not digestible and not absorbable — which means they cause a diarrheal effect, says Dr Lee.

At lower doses, it can help prevent constipation, and at higher doses, it can induce diarrhoea. So you can adjust the dose you take if you want to get things moving just slightly without them getting disastrous, she says.

7. Or try a prescription laxative if things get really bad.

Lee also recommends talking to your doctor about trying prescription laxatives if none of the other methods have worked. “Prescription drugs are effective, but they can be expensive, so they should generally be left as a last resort after you’ve tried these other methods,” she says.

Another downside of laxative medications: Your body can get used to them, so eventually you might not be able to go poop without them if you use them too often.

8. Try squatting over the toilet when you think you might be ready to go.

The squatting position can be mimicked by putting a stool under your feet to raise your knees up, says Dr Peyton Berookim, a gastroenterologist and director of the Gastroenterology Institute of Southern California in Los Angeles.

Squatting modifies the anatomy by relaxing the muscles in that area while also elevating the part of your colon that makes for easier emptying of the bowel. “The closer you are to a full squat, the easier it will be to poop,” he says.

9. Give yourself a belly rub.

No really—applying moderate pressure and massaging your abdomen in a clockwise direction can help you move your bowels, says Dr Berookim. Colonic massage has been shown to improve constipation, he says.

This can be performed by applying moderate pressure along the horseshoe shape of the colon in your right lower quadrant. Then continue moving up to the rib cage, across the stomach and underneath the ribs to your left lower quadrant, which is the point where stool is emptied.

10. Make sure you’re properly hydrated.

“One of the most common causes of constipation is dehydration,” Dr Berookim says. “When the body is poorly hydrated, it will compensate by withdrawing water from the large intestine (colon) resulting in hard stools.”

A good rule of thumb is to drink 30ml of water for every 1 kilo of your body weight, he says.

^{This article was originally published on www.womenshealthsa.co.za}

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Image credit: iStock

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11 Diet Tips to Relieve Constipation and Improve Bowel Movements

Remember ‘Piku’? The movie threw light on the cause of common anxiety and tension among many Indian families – constipation and irregular bowel movement. According to a survey carried out in 2015, about 14 percent of urban dwellers are facing the consequences of an unhealthy and sedentary lifestyle in the form of constipation. Some resort to popping pills for a smoother morning ritual and then there are others who go for treatments like an enema for relief. Here is some good news. With simple yogasanas, dietary changes and Ayurveda, you can fix your bowel system without having to live through the side effects of popping pills or unnecessary treatments. With different systems working in close coordination with each other, the proper functioning of the digestive system and excretory system aids the supply of nutrients and enhances our energy levels by eliminating the toxins, or mala as knownin Ayurveda, leaving one feeling fresh, light, aware, and more focused. You can improve bowel movements on two fronts: physical and dietary.On the physical and structural level, you can practice a few simple asanas that facilitate the bowel movement. Gaurav Verma, Regional Director at Sri Sri Yoga, and a senior Art of Living teacher, gives us some of the asanas and Pranayamas that can be practiced to relieve constipation and gas and work up the bowels. These include Katichakrasana or Standing Spinal Twist, Ardha Matsyendrasana or Sitting Half Spinal Twist, Shishuasana or Child Pose, Malasana or Garland Pose and·Pawan Muktasana or Wind Relieving Pose.You can also practice the following pranayamas or breathing exercises for smooth excretion: Agnisar Pranayama (this should be learned from a Yoga expert), Diaphragmatic Breathing, Abdominal Breathing and Apaan Mudra. 
 _{You can practice a few simple asanas that facilitate the bowel movement​}Why right food is important“After your stomach breaks down what you consume, your small intestine absorbs most of the nutrients into your bloodstream,” explains Verma. “The rest passes undigested to your large intestine and eventually out of your body as waste. The ease with which your large intestine, or colon, releases this waste largely depends on what you eat and drink. The best foods to eat for healthy bowel movements are those that are high in fiber. The presence of fiber can speed up transit time and draw water into your colon, resulting in soft, fluffy stools that are easy to pass,” he explains.Diet tips for smoother bowel function1. Fruits and vegetables like papaya, orange, beans, and asparagus are good and ease the movement in the bowel.2. Drinking lemon juice mixed with warm water in the morning is useful in cleansing the bowel.3. Develop a regular eating habit and chew your food properly before swallowing. The good old advice about eating plenty of leafy vegetables and salads still holds.4. Using spices like carom seeds, cumin, black pepper and cardamom not only adds flavour to your dish but also facilitates proper assimilation and excretion of waste. (Also read: 6 Effective Home Remedies for Constipation)_{Carom seeds facilitates the body for proper assimilation and excretion.}
 5. Consumption of fried foods and vegetables like cabbage, cauliflower, potatoes and nuts like cashews should be avoided.6. Avoid smoking, coffee, and alcohol.Here are some home remedies to ease the bowel movement, as suggested by Dr. Nibin, Sri Sri Ayurveda Consultant :7. Have a mix of 10 gm of ajamoda powder, dry ginger, and buttermilk every day.8. Eat ripened mangoes at night after meals.9. Drink a glass of milk after having ripened mangoes at night.10. Have soaked fenugreek seeds or soaked green grams every morning.11. Having drumstick leaf curry can really help. You can even make a curry using the tender leaves of Aragwadha tree or Purging Fistula tree and have it as part of your meal to avoid constipation.These simple diet tweaks will definitely make life much easier for you. Besides this, here’s an additional tip – make gentle downward strokes on the stomach and abdomen right before passing bowel, it can do wonders. 
About The Art of LivingFounded in 1981 by Gurudev Sri Sri Ravi Shankar, The Art of Living is an educational and humanitarian movement engaged in stress-management and service initiatives. The organization operates globally in 155 countries and has touched the lives of over 370 million people.Disclaimer:The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.(Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)90,000 Just about bowel movements or how to properly go to the toilet

Our main body cleansing

We are talking about some kind of cleaning, of course, about defecation. There seems to be nothing to talk about here. And nevertheless, let us take the liberty of affirming that, despite our daily practice, most of us treat this process without the necessary seriousness and without due awareness. And the process deserves it, moreover, it requires it. Indeed, it is in this way that our physical body is freed from the lion’s share of toxins, toxins and unwanted microorganisms from day to day.

Putting it bluntly, versification, for example, we consider an elevated matter, and the fight against constipation is a base, if not humiliating business. What is wrong. Since we are created as we are, then we must treat both our spirit and body with equal respect, no matter what surprises it presents to us. Therefore, let’s try to talk about the problems of defecation without blushing and without hiding our eyes, as if we were talking about the intricacies of iambic pentameter.

Ideology of defecation

Given the enormous importance of the process of defecation, the word “ideology” in this context seems to me quite appropriate.In this matter, it is necessary to adhere to some principles, since deviation from them can ultimately lead to disturbances in the work of the intestines.

• Principle 1: If it’s time for your gut to contract, you need to give it that opportunity before the urge subsides. The importance of all other things at this moment should in your mind fade to the point of illusion. Delay leads to a decrease in the normal reflexes of the intestines, and, practicing them constantly, as a result, you will inevitably fall into a heavy dependence on your own digestive system, and there will be no breath from constipation.
• Principle 2. When it comes to the length of your toilet seclusion, try to avoid all dictates. Haste in this matter is just as unhelpful as excessive procrastination. If your body is in order, you can do it in a minute.
• Principle 3. The success of bowel movement depends to a large extent on the conditions in which it occurs. Your task, not to say duty, is to provide yourself with maximum comfort within the booth of the improper. What comfort can you bring to, say, a public restroom if circumstances force you to go to such places? You should, of course, have toilet paper and disposable seats with you. Now they, thank God, are no wonder to anyone. This is necessary not only for hygiene, but also for complete relaxation and the absence of unnecessary thoughts (about the same hygiene).
• Principle 4. Do not have the habit of engaging in extraneous activities while visiting the restroom – reading, doing crossword puzzles, etc. You should participate in the process with your whole being and participate consciously.

Strange as it may seem, there is also room for an ethical aspect in this case. Try to imagine that together with feces you get rid of bad thoughts, bad opinions and vices.What exists in our consciousness exists in reality, and if we believe in something, then it actually happens.

How it should be

In order for you and me to better navigate the issue under study, it is necessary to define a certain standard. In other words, to determine what the process should ideally be and what the final product itself should be. As for the number of visits to the toilet per day, then with normal functioning of the stomach and intestines, this should happen once a day, although in some quite healthy people this may happen more often. Toxins should leave the body not only painlessly and without abundant gas release, but bringing you a certain pleasure. In this case, the feces itself should have a distinct sausage-like shape, golden color and practically odorless. These are signs that your gastrointestinal tract is working properly and the amount of toxins in your body is within normal limits. This is the reference.

Now about deviations from it.

How it shouldn’t be

What state of affairs should cause our concern with you? Here we can distinguish between two extremes.The first is all sorts of constipation. Their nature can be both completely trivial and the most unexpected. The underlying cause of constipation is fiber deficiency. You should look for it in vegetables and fruits. If this dietary adjustment does not have the desired effect, try drinking raw pumpkin juice, raw rhubarb juice, and vegetable oil on an empty stomach. The focus of stagnation of fecal masses in many cases is the sigmoid colon (to the left and slightly down from the navel). With frequent constipation, a seal is felt in this place.To make it easier for yourself to use the toilet in the morning, do not neglect the advice: devote it (the gut) to your first three minutes of the morning. During this time, press on this area with three fingers of both hands, lightly massaging the capricious part of our intestines. However, you need to be sure that you are massaging the sigmoid colon and not the spleen, which, to put it mildly, is not helpful.

In other cases, the cause of constipation may lie in the tightness of the smooth muscles of the intestine. It can arise from improper nutrition, and from increased or decreased function of the stomach.Then your feces, having hardly seen the light, will consist, as it were, of peas, resembling sheep feces (in other cases, he also speaks of either a deviation in the function of the stomach or gastritis). You can’t do with pumpkin juice, you should also work on your mental state, take baths with aromatic oils, and do auto-training. And again, proper nutrition. If the situation is more serious, you will have to see a doctor.

What does proper nutrition mean?

First of all, you should get yourself an idea of ​​the combination of products.They are classified as follows:

• Proteins (nuts, cereals, beans, eggs, mushrooms, meat products, fish, cheese, cottage cheese, eggplant, milk).
• Carbohydrates, i.e. starches and sugars (cereals, potatoes, peanuts, squash, pumpkin, yellow and white sugar, jam, honey).
• Moderately starchy (cauliflower, beets, carrots).
• Sweet fruits (dates, figs, apricots, grapes, prunes, dried apricots, persimmons). Fats (olive oil, sunflower oil, butter, most nuts, lard, fatty meat, cream, sour cream).
• Sour fruits (oranges, grapefruits, pomegranates, lemons, sour grapes, sour plums, sour apples, tomatoes).
• Semi-acid fruits (sweet cherries, sweet apples, pears, peaches, apricots, blueberries, currants, strawberries).
• Non-starchy and green vegetables (celery, cabbage, spinach, turnips, sorrel, beet leaves, onions, eggplant, cucumbers, kohlrabi, parsley, rhubarb, asparagus, garlic, radish, bell peppers).
• Melons (melons of all varieties).

Now about what does not go with what or what types of food should be eaten at different times:

1. Carbohydrates with proteins.
2. Proteins of different origins.
3. Acids with proteins.
4. Fats with proteins.
5. Sugars and proteins.
6. Sugars and starches.

Some experts believe that constipation is often the result of general depression. This means that your whole body is so disgusted with life that it decided to poison itself, specifically for this purpose retaining toxins. How to deal with this? The same experts insist in this case on increased attention to how your life proceeds.Obviously, you will have to deal with it thoroughly.

Well, those who believe that depression is not the cause of constipation, but exactly the opposite, are advised to deal with it, for example, with the help of glycerin suppositories. They help with many types of constipation, and, unlike other similar remedies, do not affect the reflexes of the intestines and do not leave any traces in the body.

Another anomaly in the work of the intestines is diarrhea (you can guess the echo of something poetic), it is also loose stools, it is also diarrhea.In essence, this is an emergency self-cleaning of the body from poor quality or unusual food and, in general, from something deeply unpleasant for your stomach and intestines. In this case, you need to give your body the opportunity to finish the job, helping it with disinfectants and fixing agents. It is preferable to use a decoction of oats in these cases: one glass of oats is boiled in two liters of water, the oats are thrown away, and the liquid is drunk in small sips.

Do not forget that any cleaning is associated with dehydration of the body, especially as intense as diarrhea.Therefore, while the work of your stomach and intestines is not normalized, drink more pure water (not tap) or tea without sugar.

The system must be monitored. The color of feces should be considered very significant from the point of view of self-diagnosis. A deviation from the reference color to the dark side and the presence of a strong unpleasant odor indicates excessive contamination of your body and the need for additional cleaning. Feces that are too light should be of serious concern. This is evidence of insufficient bile.And bile is an essential enzyme in the digestion process. Its drawback is not a joke: without bile, food is not split. Doing without choleretic will not work. There is a choleretic tubage method: after drinking a glass of mineral water (Borjomi or Essentuki-17) on an empty stomach, one should lie down so that the lower part of the body is higher than the upper one, and stay in this position for about half an hour. You can use choleretic herbal preparations, insisting them in accordance with the recommendations for each specific collection.The abundance of gases indicates stagnation of food and its fermentation, which in turn leads to the formation of excess mucus in the intestines. And she is the cause of many diseases. This again speaks of improper nutrition.

Wise Chinese say: the stomach should be stroked more often. A few simple acupressure and internal massage techniques can help you tone your digestive system and prevent abnormalities. We recommend that you make it a habit not to get out of bed in the morning without massaging the vital points of Ju-san-li.According to Chinese reflexology, they are responsible for the work of all internal organs located below the diaphragm, and for the general tone of the body. These points are paired, located on both legs. They should be looked for on the front of the lower leg, four fingers below the hollow under the patella, next to the bone on the outside of it.

From Chinese traditional medicine, you can also advise one simple exercise – it will help if you have problems with bowel movements. Legs shoulder-width apart, knees slightly bent, back straight, arms bent at the elbows in front of the stomach. While in this position, retract and release the anus. After 30-40 repetitions, the urge will inevitably appear.

Abdominal breathing has a massaging effect on the insides. Its principle is that you draw air into the lungs not by expanding the chest, but by lowering the diaphragm (this is how you usually breathe when lying down). This is how it massages the abdominal area, and by practicing this breathing, you can keep your stomach and intestines in top shape at all times.

And some more advice – regarding toilet paper.Whenever possible, discard it in favor of cold water. Firstly, you will never have to get acquainted with hemorrhoids, and secondly, you will forget what irritation of the anus mucosa is.

What should be the toilet?

In short, the restroom should be comfortable. Naturally, we all have a different concept of comfort. It is in accordance with our own concept of comfort that it should be created. You are mesmerized by the somnambulistic movement of goldfish between the flexible stems of underwater vegetation – great! Place an aquarium in the toilet. Think first of all about your own convenience, do not chase the requirements and tastes of strangers if they go against yours. Everything matters: the color of the walls, the type of toilet bowl, and the level of sound insulation. Do not give a damn about the quality of toilet paper – bodily sensations during bowel movements are very important. Nothing should darken the minutes of communication with your own digestive tract.

Of course, there can be countless judgments, concepts and recommendations around the topic raised (about the same as there are doctors).We have offered you the most affordable ways to care for your own digestive system and the most proven methods of keeping it in order. Whether to take any of the above into service or not is up to you. But even if, as a result of our modest efforts, we were able to convince you that going to the toilet is not an annoying necessity, but a very wise procedure and should be treated with due respect, our goal has been achieved.

Pedagogical recommendation

We consider it necessary to say a few words that are not directly related to gastrointestinal problems, but directly to raising a child.

Many, if not all, parents at some point have the opportunity to observe the following picture. The beloved child, freely settling in the immediate vicinity of the freshly produced feces, studies it with enthusiasm, without hesitation in means. The research is often accompanied by selfless gugukan or gigykan, or is carried out in concentrated silence. What does the average parent do about what they see? In most cases, he cuts a stern face and drags the naturalist under the crane, trying to minimize the area of ​​contact with him as much as possible.The washing process, as a rule, is accompanied by instructions in a categorical form: “Kaka! You can’t! Fu! Byaka! A-ta-ta!” It happens that it is not complete without a slap.
All of the above parental actions should be considered erroneous and unacceptable. The fact is that a child, possessing an undivided (yet) consciousness and being unencumbered by any complexes, treats his feces as a part of himself. And at that moment, when, as it seems to you, you teach him to be clean, you are actually crippling his psyche, suggesting that there is a place for nasty and unclean things in him, for example, feces.Thus, you are laying the ground for future complexes, and not just any, but sexual ones. Therefore, no matter what your child does with his own feces, try not to express your displeasure about it. Distract the child as carefully as possible, realizing that such research is a necessary stage in knowing the world and yourself.

When writing the material, the recommendations of the psychologist Veronika Kazarnovskaya and the doctor Arkady Belyavtsev and the reasoning of Oleg Alyamov were used.

The author of the article: family doctor Martyshov V.A.

90,000 how to make stool regular and live longer / Clinic EXPERT

Zinovieva Evgeniya Nikolaevna

Chief physician, therapist, gastroenterologist, hepatologist of the highest category, Ph. D., associate professor

06 March 2018

592.7 thousand views

Everyone has constipation at least once in their life, and from 30 to 50% of the population suffers from constant constipation. We will talk about the regularity of the stool, what is normal, how to improve the situation, who to contact and what examinations to undergo if constipation persists.

How does it work and what is a normal chair like?

In short, in the large intestine, food debris is mixed, water is absorbed, fecal masses are formed and move to the “exit” – the rectum, where the wall is stretched, the urge to defecate appears and the feces are excreted.

Why know this? To distinguish norm from non-norm. Regular bowel movements are a sign of good digestion and promote health and longevity.

It takes a minimum of 20 hours and a maximum of 3 days for the feces to pass through the intestines completely.When the stool stays in the colon longer, it becomes hard, like “sheep”. Therefore, if you visit the toilet less than once every 3 days, and the feces are similar to the first 2 pictures, this is constipation. See which feces are considered normal (types 3 and 4):

If you want to go to the toilet at night, these are signs of illness. Because the contractions of the large intestine – peristalsis, appear in the morning, the intestines “rest” at night. See a doctor, do not treat yourself if during a bowel movement you have a feeling that:

• you have “something else left” in your intestines, there is no feeling of relief
• you need to push
• you want but cannot go to the toilet
• everything is “blocked” in the stomach
• you are swollen
• you need help to empty the intestines
• this condition lasts more than six months and the situation is getting worse.

What is the danger of “regular” constipation?

Stool retention is not so harmless. Constipation is the cause of many health problems:

1. Hemorrhoids worsen, anal fissures appear, the risk of rectal prolapse is increased – in 7 out of every 10 patients.
2. Disorder of function appears – irritable bowel syndrome.
3. There are predisposing factors for the development of colitis, allergies.
4. The body does not receive the necessary vitamins and minerals.
5. The patient becomes irritable and suffers from depression and neurosis.
6. Often worried about chronic fatigue syndrome.

Those who suffer from constipation have an increased risk of:

• colon diverticulosis (bulging and thinning of the intestinal wall) and its complications, up to intestinal perforation and peritonitis – in every fifth
• intestinal polyps are found in every tenth
• colon and rectal cancer – every twentieth.

Don’t take it to the extreme – treat constipation on time.

5 tips from a gastroenterologist for those who want to get rid of constipation

Tip number 1 – change your lifestyle

If you want to get rid of constipation, you should not overeat, eat fast food and drink it with soda, sit for days in the office, be nervous and do not sleep all night long. The intestines “love” the right food, regularity in its intake – 3-4 times a day, and a calm atmosphere, without extreme.

Advice number 2 – choose a diet

At the “exit” you get the consequences of what you received “at the entrance”. There are foods that make your stools softer and your intestines work harder. Include in the diet: vegetable oils, freshly squeezed vegetable juices, dairy products – fresh kefir, crumbly cereals with dried fruits, soups, fruits, raw and processed vegetables, healthy fiber. Fried, fatty, smoked products, preservatives and other “chemicals” in products are prohibited.

Tip # 3 – Drink plenty of fluids

Of course, you’ve heard that “you need to drink a lot.”But how much is enough? Scientists have established the norm – 30 ml per 1 kg of ideal body weight (you can find a body weight calculator on the network, and, substituting your data, calculate it). The liquid should be warm to quickly enter the intestines, and honey can be added to the water.

Advice # 4 – do not lie on the couch

If you spend your days in the office, and evenings – watching TV or “hanging out” on the Internet – the intestines may well arrange a “strike”. For the stool to be regular, physical activity for at least an hour 3 times a week is the best way out.Can’t devote so much time, there is no way to visit the gym? Walk, climb stairs, use every minute to keep fit.

Advice number 5 – do not treat yourself, see a doctor

When kefir, prunes on an empty stomach and warm water with honey do not help, but it’s time to see a doctor:

• you noticed blood in the feces
• the appearance of feces has changed – thin or like a tape
• bowel failure appeared suddenly, especially after 50 years
• you suffer from constipation, have lost a lot of weight, but the diet has remained the same
• you have abdominal pain or discomfort before or after a bowel movement
• constipation replaces diarrhea
• pains in the rectum
• appetite worsened, aversion to certain foods appeared
• you get tired faster
• you do not understand why the temperature rises
• you suffer from constipation, and there were cases of colon and rectal cancer in your family, ulcerative colitis, Crohn’s disease.

In conclusion – some interesting clinical cases from our practice:

Constipation and … thyroid gland: where is the connection?

A young girl, 23 years old, contacted us. It turned out that she was worried about constipation for 1.5 years! Our doctor carefully interviewed the patient and found out that during pregnancy, 3 years ago, she was diagnosed with a thyroid dysfunction, but nothing bothered and no treatment was carried out.

We examined her more thoroughly and found out that the cause of constipation was autoimmune thyroiditis – a common situation in women, when the body “attacks” its own thyroid gland, it gradually collapses and the level of hormones drops.One of the symptoms of autoimmune thyroiditis is constipation. Our endocrinologist prescribed treatment, the function of the thyroid gland returned to normal, and the joint work with the gastroenterologist gave the result – the constipation was gone.

Constipation and something else

A 67-year-old patient came to us with complaints of constipation. Laxatives didn’t help. The doctor examined him, but found no significant abnormalities. Nevertheless, the age and nature of the complaints were alarming, and the patient was sent for a detailed examination.

A blood test revealed a decrease in hemoglobin, an increase in ESR, occult blood in the feces using the Colon View ultrasensitive fecal occult blood test.We performed a colonoscopy – examining the intestines with a flexible endoscope and revealed a bowel tumor. Fortunately, we made it on time.

The patient has been successfully operated on and is under the supervision of a gastroenterologist and oncologist.

How and how can we help you?

1. Consult a competent specialist – our gastroenterologist will examine you in detail, if necessary, appoint additional consultations from related specialists and monitor the treatment process, from the first visit to the result.
2. Identify the cause of constipation – we have all the necessary expert-class equipment and highly qualified diagnostic specialists to conduct a detailed examination – analyzes, ultrasound, endoscopic examinations.
3. Save you time and money – to find out why your intestines refuse to work on a regular basis, we created a free consultation with a gastroenterologist to schedule an examination. If you are worried about the symptoms, but you do not know where to start, during the conversation you will be assigned the necessary range of tests.

Constipation is the cause and effect of many diseases. A competent doctor will help you to understand them. You should not prescribe laxatives to yourself, get carried away with enemas and “pull” a visit to the gastroenterologist. You can miss something important and waste valuable time. Don’t risk it – see a specialist.

Constipation in a newborn: what to do | Causes of constipation in a newborn baby

Views: 501 413

Date of last update: 09.06.2021

Average Read Time: 6 minutes

Contents:

How to understand that a baby has constipation
When constipation is a temporary problem
Constipation in newborns with diseases
Functional constipation in babies in the first year of life
What to do if a newborn has constipation

Constipation is a pathology faced by people of any age, including newborns and babies in the first months of life. And although it is believed that the “debut” of the problem in children occurs at about the age of 2 years, the first “bells” usually appear already in the first year of life ¹ . Why do newborns and babies experience constipation and what to do when they appear?

How to understand that a baby has constipation

Constipation, or constipation, is usually understood as a dysfunction of the gastrointestinal tract, manifested by rare stools, compaction and fragmentation of feces, difficulty in defecation ^1.2 . At the same time, for young children there are no strict criteria for the normal frequency of bowel movements ¹ . It depends not only on age, but also on the type of infant feeding. The consistency of feces is also assessed depending on the nature of the diet.

According to accepted standards, in children of the first four months of life (before the introduction of complementary foods), who are breastfed , the rectum should be emptied after each feeding, and the feces should have a homogeneous mushy consistency. If the stool happens less often 4 times a day, and the feces are thickened, this is a reason to talk about constipation in a newborn or baby ^1.2 .

At about 4-6 months, with the expansion of the diet, the child’s stool becomes more rare – 2 times a day. The feces are compacted and formed in the form of a cylinder ¹ .

In bottle-fed babies, normally the intestines are emptied at least once a day at a certain time ^1.2 . The feces are soft and cylindrical ^1.2 .At the same time, there should be no difficulties during bowel movements.

It should be borne in mind that stool frequency is not the only guideline for diagnosing constipation in infants. Even if the frequency of bowel movements fits into the age norms, but the baby’s stool is dense, fragmented and scanty, and the emptying of the rectum itself gives him suffering, this is a reason to talk about constipation in a baby or “artificial” ^{1. 2} .

Up to table of contents

When constipation is a temporary problem

The main reason for obstructed defecation in infants today is considered to be functional immaturity of the body ² , leading to incoherent work of the muscles of the anterior abdominal wall and rectal sphincters.Normally, the urge to defecate causes contraction of the abdominal muscles (pushing) and simultaneous relaxation of the muscles that close the anus. If this process is disrupted and the rectal sphincters relax late, defecation is impaired. Doctors call this condition infant dyschezia, not constipation

Diagnostic criteria for dyschezia:

• baby’s age – less than 9 months;
• the baby is strenuously straining (more than 10 minutes) before emptying the intestines;
• Stool remains soft as expected for breastfeeding or bottle feeding.

Up to table of contents

Constipation in newborns with diseases

The main causes of constipation vary by age. It is believed that a violation of the excretion of feces in the first month of a child’s life (neonatal period) is most often associated with organic pathology, that is, diseases or conditions affecting not only intestinal functions.

Constipation in infants and artificial ones can be a manifestation of various pathologies:

1. Neuromuscular diseases that disrupt intestinal peristalsis – congenital megacolon, spinal cord lesions, dysplasia of the intestinal nerve tissue.
2. Anatomical defects such as narrowing and obstruction of the intestine.
3. Systemic diseases – rickets, hypothyroidism and thyrotoxicosis, Down’s syndrome, connective tissue diseases, etc.
4. Congenital intolerance to cow’s milk protein and gluten (cereal protein).

Up to table of contents

Functional constipation in babies in the first year of life

In the overwhelming majority of cases, constipation in young children is associated with temporary disturbances in intestinal motor activity as a result of malnutrition of the nursing mother or the baby itself ^{1. 2} .

Nutritional, i.e. nutritional, causes of constipation in newborns and infants ¹ :

• underfeeding, leading to a decrease in the volume and compaction of feces;
• Malnutrition of a nursing mother, in particular, the abuse of “fortifying” products containing little coarse fiber;
• Abandoning breastfeeding and switching to artificial feeding;
• Insufficient fluid intake in the child’s body, especially if he is on artificial feeding or receiving complementary foods;
• fast, in less than 3 days, the transition from one mixture to another;
• Use for feeding unadapted products, for example, cow’s or goat’s milk;
• Introduction of low-fiber foods such as semolina as complementary foods.

The situation is aggravated by the low physical activity of the crumbs, the mother’s excessive persistence and haste in potty training and, in particular, the frequent irrational use of the gas tube, enemas and irritating laxatives to empty the rectum ^1.2 .

Up to table of contents

What to do if a newborn has constipation

Since regular stool retention in children of the first month of life can be a manifestation of diseases, you need to pay attention to the presence of alarming symptoms:

• discharge of meconium (original feces) more than 48 hours after the birth of the baby,
• ribbon-shaped feces,
• the presence of blood in the feces,
• increase in body temperature,
• vomiting,
• tension of the anterior abdominal wall.

All of the listed symptoms are a reason for an immediate visit to a doctor and examination of the baby.

In case of functional constipation, the problem is usually solved by normalizing the nutrition of a nursing mother and baby, laying out on the stomach after meals, tummy massage and special therapeutic exercises.

Disposable microclysters MICROLAX ^® , approved for use in children from 0 years old ³ , can be used for bowel movement. Microclysters are equipped with a special short “nose”, which makes them easier to use in babies ³ .

Due to the active ingredients MICROLAX ^® promotes softening of feces and facilitates their excretion ³ . In this case, the action can begin within 5-15 minutes, which allows you to quickly relieve the suffering of the crumbs ³ .

Up to table of contents

The information in this article is for reference only and does not replace the professional advice of a physician. Consult a qualified professional for diagnosis and treatment.

Literature

1. N.M. Bogdanov. Functional constipation in young children: causes of development, diagnostic criteria and management tactics. Medical advice. No. 17, 2018, pp. 150-155.
2. A.I. Khavkin, N. S. Zhikhareva. Chronic constipation in children Attending physician. No. 5, 2003.
3. Instructions for the use of MICROLAX ^® for children from 0 years old.

90,000 How to get rid of constipation? Causes and treatment of constipation, nutrition for constipation

the whole list

Constipation – dysfunction of the intestine, expressed in an increase in the intervals between acts of defecation compared to the individual physiological norm or in systematic insufficient emptying of the intestine (A.L. Grebenev, L. P. Myagkova, 1994).

The frequency of stool in healthy people is very individual and depends on the nature of the diet, lifestyle, habits.
Constipation is a chronic delay in bowel movement of more than 48 hours.

The treatment program for constipation is, of course, individual, but it can be formulated general directions :

1. Etiological treatment, i.e. treatment or elimination of causes.
2. Physical activity mode.
3. Health food.
4. Laxatives.
5. Normalization of intestinal motor function.
6. Treatment with mineral waters.
7. Physiotherapy.
8. Physiotherapy, special gymnastics, massage.

Etiological treatment

The causes of constipation are manifold. When starting the treatment of constipation, it is necessary to find out the reasons that contributed to their development, since often the elimination of the cause leads to the normalization of the stool.

Nutritional constipation – develops with improper, irrational, i.e. monotonous nutrition, mechanically and chemically sparing food with limited plant fiber.

Products that delay bowel emptying are: semolina and rice porridge, slimy soups, jelly, mashed food; strong tea, coffee, chocolate, blueberries.

Normalization of the diet, the inclusion in the diet of foods that stimulate bowel movement, lead to the elimination of alimentary constipation (nutrition for constipation is described below).

Neurogenic constipation – occurs most often and occurs in connection with disturbances in the mechanisms of regulation of intestinal motility at all levels of the nervous system. The urge to defecate is under the control of the cerebral cortex; the centers of the lumbar and sacral spinal cord are involved in the act of defecation.

Neurogenic constipation is classified as

• dyskinetic;
• reflex;
• due to suppression of the urge to defecate (habitual constipation).

Dyskinetic constipation is caused by primary intestinal dyskinesia (hypokinetic or spastic), reflex constipation develops in various diseases of the digestive system, genitourinary system and other organs (secondary intestinal dyskinesia).

The weakening of the urge to defecate can occur as a result of primary psychogenic effects (habitual constipation caused by the suppression of the urge to defecate, for example, in the absence of the opportunity to recover at work), as a result of a violation of the usual rhythm of defecation, morning rush, etc.The conditioned reflex mechanisms of defecation are especially vulnerable in children.

If constipation is detected of a neurogenic or psychogenic nature , rational psychotherapy is necessary, restoration of the habit of emptying the intestines daily (going to the toilet at the same hours, Tryusso-Bergman gymnastics – see below), taking cold water with honey or lemon on an empty stomach (this is promotes the development of a gastrointestinal reflex). In addition, a patient with neurogenic or psychogenic constipation is advised to choose the optimal position for bowel movement (preferably squatting), in the first days to facilitate the act of defecation, you can use suppositories with glycerin or a small oil enema (50-100 ml of vegetable oil), further need disappears in them.In the absence of the effect of the above measures. The rest of the sections of the treatment program are carried out.

Hypodynamic constipation – due to low physical activity of a person, physical inactivity, weakness of the somatic muscles. Hypodynamic constipation can occur in patients with prolonged bed rest, as well as in the elderly. Age due to a sharp decrease in physical activity.

An active lifestyle, walking, physical education help to eliminate hypodynamic constipation.

Constipation due to inflammatory bowel diseases – observed in patients with chronic colitis, less often with chronic enteritis. Treating these conditions promotes stool recovery.

Proctogenic constipation – observed in patients with diseases of the anorectal region (hemorrhoids, anal fissures, proctalgia, etc.) Elimination of this pathology leads to the disappearance of constipation.

Mechanical constipation – develops in patients with intestinal tumors, cicatricial narrowing of the colon, mechanical compression of the rectum from the outside, etc.

Elimination of these factors contributes to the normalization of the stool.

Constipation due to anomalies in the development of the colon – observed in persons with congenital megacolon, idiopathic megacolon and many others. dr.

Toxic constipation – observed with chronic occupational poisoning (lead, mercury, thallium), with nicotine poisoning in smokers.

Drug-related constipation – caused by taking certain medications.These include many. hypnotics, diuretics, sorbents (activated carbon), iron preparations, etc.

Accordingly, the cessation of taking these funds helps to eliminate constipation.

Endocrine constipation – observed primarily in hypothyroidism (hypotonic type of constipation), hypoparathyroidism (hypertensive, spastic type of constipation), pituitary insufficiency, less often – in diabetes mellitus, adrenal insufficiency, pheochromocytoma, glucagonoma, etc., climacteroma.

Constipation due to violations water-electrolyte exchange – develops with heart failure, kidney failure, dehydration of any genesis.

Physical activity

If the general condition allows, it is necessary to lead an active lifestyle: physical education, sports, outdoor games, running, long walking, swimming, etc. These activities contribute to better bowel movement, strengthen the muscles, including the abdominal muscles.

Medical nutrition

In case of constipation, therapeutic nutrition is recommended within the framework of diet No. 3.

Energy value and composition: proteins – 100 g, fats – 100 g, carbohydrates 400-450 g, table salt 8-10 g, free liquid – 1.5 l, diet weight – 2.5-3 kg (depending on the patient’s weight ), energy value: 2900-3000 kcal.

List of Recommended Meals:

Bread and bakery products: wheat bread made from wholemeal flour or with the addition of wheat bran, yesterday’s; in the absence of contraindications and good tolerance, black bread is more appropriate; dry cookies, uncomfortable better with the addition of bran; crackers (preferably rye).

Soups: on weak fat-free meat, fish broths, vegetable broth; borscht, beetroot soup from prefabricated vegetables, with pearl barley, buckwheat, cauliflower.

Meat dishes: lean meats (beef, veal, chicken, rabbit, turkey), boiled, baked, mostly in pieces.

Fish dishes: low-fat fish (pike perch, bream, cod, carp, pike, hake) in boiled, jellied form; with good tolerance – a little soaked herring.

Dishes and side dishes of vegetables: various vegetables, raw and boiled, as side dishes, salads. Beets, carrots, tomatoes, deciduous lettuce, squash, pumpkin, cauliflower, white cabbage and green peas are especially recommended boiled if tolerated. Vegetables rich in essential oils are excluded: turnip, radish, onion, garlic, radish; mushrooms.

Dishes and side dishes from cereals, pasta are allowed in limited quantities; loose cereals from buckwheat, barley, millet groats are used.

Egg dishes: 1-2 eggs a day (soft-boiled, omelette or cooked) Hard-boiled eggs contribute to constipation!

Sweet dishes, fruits, berries: fresh, ripe, sweet fruits and berries in their raw form and in dishes in increased quantities, as well as in the form of juices.

Dried fruits and berries, soaked Prunes, dried apricots, apricots, figs are especially recommended in various dishes.

Apple and grape juices are not recommended , plum juice is useful.Plums contain organic acids that promote bowel movement, so any form of prune is highly recommended.

It is recommended to daily use an infusion of 24 prunes, 12 fruits and ½ cup, infusion 2 times a day.

Permitted marmalade, marshmallow, marshmallow, toffee, milk and cream caramels, preserves, jams, jam, sweet fruits, berries, sugar, honey.

Dairy products: one-day kefir (fresh), acidophilic, yogurt, fermented baked milk, fresh non-acidic cottage cheese (in natural form, in the form of baked puddings, cheesecakes, lazy dumplings) are recommended.Milk with good tolerance in dishes and tea. Non-acidic sour cream as a seasoning for dishes in small quantities. The cheese is not spicy.

Sauces and spices: parsley, dill, cilantro, celery, bay leaves, cinnamon, cloves. Fruit sauces, white sauce with a little sour cream.

Snacks: mild cheese, black caviar, ham without lard, veal, chicken, jellied fish, soaked herring, vegetable and fruit salads. Seaweed is very useful and effective.

Drinks: weak tea, rosehip broth, not strong substitute coffee, sweet fruit juices (plum, apricot), vegetable juices (tomato, carrot, etc.).

Fats: butter, olive oil (add to ready meals, serve in natural form). Sunflower and other vegetable oils are permitted if tolerated. Refractory animal fats are excluded: pork, beef, lamb fat, combined fats.

In the absence of contraindications, it is advisable to recommend a “diet with herbs”, including 100 g of salad from raw vegetables 3 times a day before meals.

When compiling a daily diet, it is necessary to provide for the content in the diet of at least 25-30 g of dietary fiber per day. Dietary fiber stimulates intestinal motility, contributes to its emptying.

We give the content of dietary fiber in grams per 100 g of product in various food products (A.A. Pokrovsky, 1992).

• Oranges – 1.4
• Carrot – 1.2
• Cherry – 0.5
• Wheat bran – 8.2
• Canned peas – 1.1
• Peaches (pulp and rind) – 0.9
• Dried mushrooms – 19.8
• Parsley – 1.5
• Pears – 0.6
• Raw rhubarb – 1.0
• White cabbage – 1.0
• Turnip – 1.4
• Sauerkraut – 1.0
• Plums – 0.5
• Cauliflower – 0.9
• Fresh tomatoes – 0.8
• Potatoes – 1.0
• Protein bran bread – 2.1
• Strawberry – 4.0
• Grain bread – 1.3
• Buckwheat groats – 1.1
• Rye Bread – 1.1
• Gooseberry – 2.0
• Prunes – 1.6
• Dried apricots – 3.2
• Apples – 0.6
• Green onion – 0.9
• Dried apples – 5.0
• Raspberry – 5.0

Physiological effects of dietary fiber: increase in satiety, suppress appetite, decrease hypercholesterolemia, choleretic effect; an increase in the mass of feces, liquefaction of intestinal contents, acceleration of intestinal passage.

It is advisable to include in the diet of a patient suffering from constipation bran that promote bowel movement.

M. H. Levitan (1981), E. A. Beyul (1983) recommends using them as follows:

“Pour boiling water over wheat bran (so that they swell and become softer), then drain the supernatant liquid. Swollen bran (can be added to compotes, jelly, soups) in the first 2 weeks appoint 1 teaspoon 3 times a day, then increase the dose to 1-2 tablespoons 3 times a day; after achieving a laxative effect, the dose is reduced to 1 / 5-2 teaspoons 3 times a day.Treatment lasts at least 6 weeks. ”

Laxatives

Laxatives should generally be avoided for chronic constipation. They are not indicated for alimentary, neurogenic endocrine constipation. But with very persistent constipation, especially with reduced intestinal motor function and with proctogenic constipation, mainly in the elderly, laxatives have to be used.

The most harmless laxatives:

Lactulose (normase, duphalac) – the drug does not undergo hydrolysis in the intestine, creates favorable conditions for the development of lactic acid bacteria.It is produced in the form of a syrup, 100 ml of which contains 67 g of lactulose. Prescribed 1-3 tablespoons per day, when the effect is achieved, the dose is reduced to 1-2 teaspoons per day.

Candles with glycerin – 1 candle contains 1.44 g of glycerin, 0.12 g of stearic acid, 0.66 g of sodium carbonate. When introduced into the rectum, the suppository has a slight irritating effect on the mucous membrane and by reflex stimulates defecation, in addition, the feces soften. Introduce 1 suppository 1 time per day 15–20 minutes after breakfast.

Glycerin suppositories are contraindicated for exacerbation of hemorrhoids, cracks in the anus, inflammatory and neoplastic diseases of the rectum.

Herbal remedies are widely used in the treatment of constipation. laxative medicinal plants include: senna leaf, alder buckthorn bark, zhostera fruits (buckthorn laxative), rhubarb root, seaweed, licorice root and rhizome, dill herb, horse sorrel root, agave leaves, stalks of knotweed, stalks of gold leaf field steel roots, flax seed.

Collection No. 1

• 3 parts senna leaves
• 2 parts buckthorn bark
• 2 parts joster fruit
• 1 part aniseed fruit
• 1 part licorice root

Brew 1 tablespoon of the mixture with a glass of boiling water, leave for 30–40 minutes and drink half a glass at night.

Collection No. 2

• 1 part senna leaves
• 1 part of dill herb
• 1 part chamomile flowers
• 1 part mint leaves
• 1 part valerian root
• 1 part of Helichrysum flowers

Cooking as collection # 1.Take a glass at night or half a glass 2 times a day.

Normalization of intestinal motor function

Patients with constipation have various types of movement disorders of the colon.

The patient should restore the reflex to defecate on his own (no matter how ridiculous it may sound), especially if the constipation is due to the suppression of the urge to defecate.

The patient is recommended to drink a glass of cold water or fruit juice in the morning on an empty stomach.After 30 minutes, the patient eats breakfast and goes to the toilet and, having adopted an appropriate position (pulling the hips to the stomach), tries to induce a bowel movement, straining during each exhalation.

The act of defecation is also assisted by hand massage of the abdomen, rhythmic retraction of the anus, pressure on the area between the coccyx and the anus. If this is not enough, then you can add 0.5-1 teaspoon of Karlovy Vary salt to the fruit juice or cold water taken in the morning (but, in my opinion, this is an extreme), and after breakfast insert a candle with glycerin into the anus.

If it is possible to develop a reflex to defecate, the administration of suppositories and the intake of laxative salt are stopped, patients continue to drink only cold water in the morning.

Treatment with mineral waters

Patients with constipation are shown mineral waters: “Essentuki” No. 17 and No. 4, “Batalinskaya”, Slavyanovskaya “,” Jermuk “.

Mineral water “Essentuki” No. 17 is prescribed for constipation with hypomotor (tendency to spasms), and less mineralized water “Essentuki” No. 4 – for constipation with hypermotility of the colon.

Prescribe 1 glass of cold mineral water 2-3 times a day 1-1.5 hours before meals for several weeks. For constipation with hypermotor dyskinesia, warm mineral water is preferable.

Physiotherapy

You cannot spend at home. And, to be honest, its effectiveness is not great.

Physiotherapy (exercise therapy), special gymnastics, massage

Exercise therapy plays a very significant role in the treatment of constipation.

According to A.V. Frolkis, exercise therapy should include various exercises, in particular: diaphragmatic breathing, alternating pulling of the bent leg to the stomach, spreading the bent legs to the sides, exercise “bicycle”, lifting the pelvis with support on the feet of the bent legs, jerking movements of the anterior abdominal wall, rhythmic squeezing the sphincter, pulling it in (repeatedly throughout the day).

Exercises are performed lying on your back or standing on all fours. People with constipation should also do a daily set of morning exercises, lead an active lifestyle.

Trysso-Bergman gymnastics is also recommended, including special breathing exercises that increase intrarectal pressure, stimulate peristalsis, and play the role of a conditioned stimulus.

The exercise is as follows:

Deep breath with protrusion of the abdominal wall – pause 5-10 seconds – full breath with retraction of the anterior abdominal wall – pause 5-10 seconds; deep breaths and exhalations are repeated three times, followed by a deep breath and strong straining.After several quiet breaths, the cycle repeats again (7-10 times during the visit to the toilet). It is recommended to take cold water (with honey or lemon) on an empty stomach before starting gymnastics.

General massage is also advisable.

The author of the article is a surgeon S. L. Chernov

Water | United Nations

Clean water is essential to sustain human life and is of paramount importance to human health.Fortunately, there is enough fresh water on the planet for every inhabitant. However, a weak economy and lack of infrastructure are causing millions of people, mostly children, to die from diseases associated with inadequate water supply, sanitation and hygiene.

Water scarcity affects more than 40 percent of the world’s population. According to experts, more than 700 million people on the planet are deprived of access to clean water and more than 1.7 billion people living in the territory of river basins need additional sources of fresh water.

In addition to vital functions, having access to clean drinking water has a number of other important benefits that are essential for living with dignity and prosperity. These include security, privacy and basic convenience.

UN and Water

Overcoming the global crisis caused by the underdeveloped water supply system, which is so necessary to meet basic human needs, has long been one of the most important activities of the UN.The problem is also exacerbated by the growing demand for water, both for domestic use and for commercial and agricultural activities.

Water-related issues were the subject of the United Nations Conference on Water (1977), the International Drinking Water Supply and Sanitation Decade (1981-1990), the International Conference on Water and the Environment (1992) and the World Summit on the highest level “Planet Earth” (1992). As a result of this work, 1.3 billion people in developing countries gained access to safe drinking water during the Decade.

The Role of Water

To raise public awareness of the importance of water to life, the General Assembly proclaimed 2003 the International Year of Freshwater. In the same year, the UN System Chief Executives Board for Coordination established a system-wide UN-Water framework that covers all fresh water and sanitation issues.

In order to further strengthen global action to achieve the water-related Millennium Development Goals, the General Assembly proclaimed the period 2005-2015 as the International Decade for Action “Water for Life”.The Decade started on March 22, 2005 and since then this day has been celebrated annually as World Water Day.

The right to water

An important milestone in modern history was the recognition of the human right to water and sanitation. According to a resolution adopted by the UN General Assembly in July 2010, everyone has the right to access sufficient water for personal and domestic needs (from 50 to 100 liters per day per person). At the same time, the water should be safe, acceptable in quality and price (the cost of water should not exceed three percent of household income), as well as physically accessible (the water source should be within 1000 meters from the house and it should take no more than 30 minutes).

Particular attention in the activities of the UN system is paid to the maintenance of sources with limited and absent fresh water supplies. The burden on them is constantly increasing due to the increase in population, environmental pollution, and the needs of agriculture and industry.

Ahead of reaching MDGs

The Millennium Development Goals called for a halving, by 2015, of the proportion of the population without sustainable access to reliable water supplies.This task was completed five years ahead of schedule in 2010.

According to UNICEF, 91 percent of the world’s population now has access to an improved drinking water source.
Since 1990, 2.6 billion people have gained access to such sources, including 42 per cent of the population in the least developed countries.
Improved drinking water sources are used by 96 percent of the urban population and 84 percent of the rural population. However, as of 2015, the number of the world’s inhabitants who were denied access to quality drinking water was 663 million.Moreover, 80 percent of them lived in rural areas.

SDGs and water

The UN Agenda for Sustainable Development identifies access to water and sanitation as a separate Goal 6. Goal 6 is inextricably linked to health, food security and climate change, and resilience to natural disasters and ecosystem management.

Among the tasks to be accomplished to achieve Goal 6 are improving water quality, increasing the efficiency of water use and protecting water-related ecosystems such as mountains, forests, swamps, rivers, lakes.

Achieving this goal will include increased international cooperation and support to strengthen the capacity of developing countries to implement activities and programs related to water supply and sanitation. These activities include water collection and desalination, water efficiency and wastewater treatment, and water recycling and reuse technologies.

Water and security

In 2011, the UN Security Council recognized that climate change has significant security implications, highlighting that the aquatic environment is the most vulnerable in this regard.

In his speech at the landmark meeting of the Security Council in 2011, UN Secretary General Ban Ki-moon noted: “The scarcity of water and food threatens hundreds of millions of people around the world. This undermines the very foundations of stability at the local, national and global levels. There is growing competition between communities and countries to gain access to scarce resources available, primarily water resources, exacerbating longstanding security challenges and generating new ones. ”

The 2013 UN-Water Policy Brief, Water Security and the Global Water Agenda, argues that water itself is a threat to security and that water scarcity can create tensions and the emergence of regional conflicts.It also notes that reliable water supply contributes to the maintenance of peace and security in the regions for the long term.

Key Facts:

• 2.21 billion people lack access to safe drinking water. (WHO / UNICEF, 2019)

• More than half of the world’s population, or 4.52 billion people, lack access to safe sanitation and hygiene. (WHO / UNICEF, 2019)

• 297,000 children under the age of five die each year from diarrhea due to inadequate sanitation, poor hygiene or unsafe drinking water.(WHO / UNICEF, 2019)

• 2 billion people live in water-stressed countries. (UN, 2019). Water scarcity already affects four out of every 10 people. (WHO)

• 90% of all natural disasters are water-related.

• 80% of waste water is returned to the ecosystem without treatment. (UNESCO, 2017).

• There are no joint management arrangements for two thirds of the world’s transboundary rivers. (SIWI)

• Agriculture accounts for 70% of the world’s water withdrawals.(FAO)

• About 75% of all industrial water withdrawals are used for energy production. (UNESCO, 2014)

Water, sanitation and hygiene

Contaminated water and lack of basic sanitation undermine efforts to eradicate poverty and disease in the world’s poorest countries. Currently, 2.4 billion people around the world still lack access to modern sanitation systems to avoid human exposure to excreta.

According to the WHO / UNICEF monitoring of access to safe water and sanitation, at least 1.8 billion people worldwide are forced to drink water contaminated with faeces. Even more people get their drinking water through systems that do not meet basic sanitation standards.

Key facts on sanitation:

• every third inhabitant of the planet lives in unsanitary conditions;
• every seventh – still practices open defecation; 90 014 90 013 75 per cent of open defecation practices occur in five countries, including India, Indonesia, Nigeria, Ethiopia and Pakistan;
• Since 1990, 2.6 billion people have gained access to improved sanitation.

Contaminated water and child mortality

Contaminated water and unsanitary conditions are major contributors to child mortality in developing countries. Poor water supply and the presence of infectious agents in water, as well as lack of basic hygiene and sanitation, lead to diarrhea in children. The disease is estimated to kill up to 1.5 million children under the age of 5 each year in the poorest regions.

Improving sanitation

The negative impact of inadequate water supplies and unsanitary conditions on development is evident.Methods for solving these problems are well known and economically viable. In practice, every dollar invested in improving sanitation brings in $ 9 in profit. The greatest need for improved water and sanitation is children living in poverty and disadvantaged communities.

Sources:

90,000 Persistent diarrhea after eating – Health

Almost everyone experiences diarrhea from time to time, but diarrhea after every meal can be a sign of a more serious problem.Diagnostics may also require some detective work

Contents:

Almost everyone experiences diarrhea from time to time, but diarrhea after every meal can be a sign of a more serious problem. A little detective work may also be required to diagnose, as there are a number of possible causes.

The Cleveland Clinic defines mild diarrhea as loose and watery stools that may be accompanied by cramps, bloating, urging, nausea, and vomiting.The condition progresses to severe diarrhea if, in addition to these symptoms, you have undigested food, blood or mucus in your stools, weight loss or dehydration, severe pain or fever.

The primary symptom of viral gastroenteritis – commonly referred to as stomach flu – is diarrhea, which usually resolves within a few (severe) days. In the case of food poisoning, diarrhea and other symptoms can last for a couple of weeks. But if diarrhea is a persistent problem, some clues can help you and your doctor understand the root of the problem.

Identifying Digestive Disorders

“The first thing I would like to ask is if you have an underlying problem that has not been diagnosed,” says Will Bulsevich, MD, a gastroenterologist at Lowcountry Gastroenterology in Mount Pleasant, South Carolina. , and the author of a future book. Fiber fueled . “Some possibilities are celiac disease, an infection such as Clostridium difficile (C. diff.), Or a parasitic infection such as giardia, inflammatory bowel disease, or microscopic colitis.”

Symptoms of these conditions include blood in the stool, which may indicate inflammatory bowel disease (IBD) such as ulcerative colitis or Crohn’s disease, anemia, or symptoms of anemia such as fatigue, dizziness, weakness, and weight loss. Diarrhea, which interferes with sleep in the middle of the night, is one of the hallmarks of microscopic colitis, an autoimmune condition.

Chronic diarrhea can also occur in people who have gallbladder problems or have had their gallbladder removed.“It’s not uncommon – about 10 percent of people who have had their gallbladder removed develop chronic diarrhea or bile salt enteropathy,” says Dr. Bulsewicz, adding that “once diagnosed, it is fairly easy to cure.”

In some people, the main problem may be associated with an insufficiency of the pancreas, which impairs the absorption of fats in the small intestine.

Could it be IBS?

Irritable bowel syndrome (IBS) is the most common cause of chronic diarrhea after eating.Although IBS is less debilitating than IBD or celiac disease, it can still have a serious negative impact on quality of life.

People with IBS may have what Dr. Bulsewicz calls an overactive gastrocolic reflex. “The whole intestine is connected together – the stomach talks to the large intestine, the large intestine talks to the stomach,” he explains. “When the stomach receives food, it sends a signal to the colon to move and make room.” This reflex usually triggers a healthy bowel movement after eating.But in people with IBS, the reflex is overstimulated, leading to diarrhea after eating.

Food allergies and intolerances

If diarrhea develops in a specific pattern, such as chronic but sporadic, it may indicate a food intolerance or food allergy. According to the Mayo Clinic, people with food intolerances can consume small amounts of these foods without any consequences, but a true food allergy will be caused by even the smallest amount of the food or food component in question.

While fish, shellfish, peanuts, and tree nuts cause most food allergies in adults, the foods that most commonly cause diarrhea are dairy products, which can be especially difficult for people with lactose, fructose, or artificial sweeteners intolerance.

When to see a doctor

The Cleveland Clinic recommends seeking medical attention if you have severe diarrhea, especially if your fever lasts more than 24 hours, or if you are unable to drink or retain fluids due to vomiting.