How often should you have a bowel movement. What are the signs of an unhealthy digestive tract. How can you improve your bowel habits naturally. What are the risks associated with chronic constipation. When should you see a doctor about constipation.

The Importance of Regular Bowel Movements

Regular bowel movements are a key indicator of a healthy digestive system. While the frequency can vary from person to person, having a bowel movement daily or several times a week is generally considered normal. When this routine is disrupted, it may signal underlying health issues that require attention.

Are daily bowel movements necessary? Not necessarily. The normal range can be anywhere from three times a day to three times a week. What’s most important is consistency and comfort. If your habits suddenly change or you experience discomfort, it’s time to take notice.

Recognizing the Signs of Constipation

Constipation is more than just infrequent bowel movements. It’s characterized by difficulty passing stools, often accompanied by other symptoms. For adults, having fewer than three bowel movements per week may indicate constipation. For children, it’s fewer than two per week.

Common Symptoms of Constipation:

• Dry, hard stools that are painful or difficult to pass
• Abdominal swelling, bloating, or pain
• Inability to pass gas
• Frequent nausea or vomiting
• Lower back pain
• Blood in the stool
• A feeling of incomplete bowel emptying

Is straining during bowel movements normal? While occasional straining isn’t unusual, frequent straining can lead to complications and should be addressed.

Health Risks Associated with Chronic Constipation

When constipation becomes a long-term issue, it can lead to more serious health problems. Understanding these risks can motivate individuals to take proactive steps in managing their digestive health.

Potential Complications of Severe or Long-term Constipation:

1. Anal fissures: Small tears in the anus that can cause pain and bleeding
2. Hemorrhoids: Swollen, painful veins around the anus
3. Fecal impaction: Hardened feces that can’t be expelled from the body
4. Rectal prolapse: The rectum drops through the anus, often due to excessive straining

Can chronic constipation lead to more serious conditions? Yes, in some cases, chronic constipation can be a symptom of underlying health issues such as thyroid imbalance or even colon cancer. This is why it’s crucial to consult a healthcare provider if constipation persists for more than two weeks.

Natural Remedies for Improving Bowel Health

Fortunately, many cases of constipation can be resolved with simple lifestyle changes and at-home care. Implementing these strategies can help develop healthier bowel habits and improve overall digestive health.

Effective At-Home Strategies:

• Increase fiber intake: Consume more beans, fruits, vegetables, and whole grains
• Stay hydrated: Aim for 6-8 cups of liquid daily
• Exercise regularly: Even a 30-minute daily walk can stimulate bowel movements
• Practice bowel training: Attempt to have a bowel movement at the same time each day
• Use laxatives cautiously: Consult a healthcare provider before using laxatives long-term

How long does it take to establish new bowel habits? With consistent effort, many people can develop healthier bowel habits within a few weeks of implementing these strategies.

The Role of Diet in Digestive Health

Diet plays a crucial role in maintaining a healthy digestive system. The foods we consume can either promote regular bowel movements or contribute to constipation. Understanding which foods to embrace and which to avoid can significantly impact digestive health.

Foods That Promote Digestive Health:

• High-fiber fruits: Apples, pears, berries, prunes
• Leafy greens: Spinach, kale, collard greens
• Whole grains: Oatmeal, brown rice, quinoa
• Legumes: Lentils, chickpeas, black beans
• Fermented foods: Yogurt, kefir, sauerkraut

Foods to Limit or Avoid:

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

How much fiber should you consume daily for optimal digestive health? The recommended daily intake is 25-30 grams for adults. Gradually increasing fiber intake and staying well-hydrated can help prevent digestive discomfort.

When to Seek Medical Attention for Constipation

While many cases of constipation can be managed at home, there are situations where professional medical advice is necessary. Recognizing these signs can help prevent more serious complications and ensure timely treatment.

Warning Signs That Require Medical Attention:

• Constipation lasting more than two weeks despite home remedies
• Severe abdominal pain
• Unexplained weight loss
• Blood in the stool
• Alternating constipation and diarrhea
• Persistent changes in bowel habits

What can a healthcare provider do for chronic constipation? A doctor can investigate underlying causes, recommend appropriate treatments, and in some cases, prescribe medications or therapies to address severe constipation.

Advanced Treatments for Chronic Constipation

When lifestyle changes and over-the-counter remedies fail to provide relief, healthcare providers may recommend more advanced treatments for chronic constipation. These options can help restore normal bowel function and improve quality of life for those struggling with persistent constipation.

Potential Advanced Treatments:

1. Prescription medications: Specialized drugs that increase fluid secretion in the intestines or improve muscle contractions in the bowel
2. Biofeedback therapy: A technique that helps retrain the muscles involved in bowel movements
3. Surgical interventions: In rare cases, surgery may be necessary to remove blockages or repair defects in the colon

Are there any new breakthrough treatments for chronic constipation? Research is ongoing, and new therapies are continually being developed. Some promising areas include microbiome-based treatments and advanced forms of neuromodulation.

The Connection Between Digestive Health and Overall Wellness

The health of our digestive system is intricately linked to our overall well-being. A well-functioning digestive tract not only ensures proper nutrient absorption but also plays a crucial role in immune function and even mental health. Understanding this connection can motivate individuals to prioritize their digestive health as part of a holistic approach to wellness.

Ways Digestive Health Impacts Overall Wellness:

• Nutrient absorption: A healthy gut ensures proper absorption of essential vitamins and minerals
• Immune function: A significant portion of the immune system resides in the gut
• Mental health: The gut-brain axis influences mood and cognitive function
• Energy levels: Efficient digestion contributes to better energy and vitality
• Skin health: Digestive issues can manifest as skin problems

How can improving digestive health benefit other aspects of your life? By optimizing digestive function, you may experience improved energy levels, clearer skin, better mood, and enhanced overall health. It’s a holistic approach that can have far-reaching benefits.

Maintaining a healthy digestive system is crucial for overall well-being. By recognizing the signs of constipation, implementing lifestyle changes, and seeking medical attention when necessary, individuals can take control of their digestive health. Remember, every person’s digestive system is unique, so what works for one may not work for another. Paying attention to your body’s signals and working with healthcare providers when needed can help ensure optimal digestive function and improved quality of life.

Signs your digestive tract is unhealthy

August 7, 2019

By uclahealth

3 min read

Regular bowel movements are the top indicator of a healthy digestive tract. While every person is different, having a bowel movement daily or several times a week is typical. Abnormal bowel habits may indicate an underlying health condition. Although it can feel awkward, don’t be embarrassed to speak with your doctor if you think you are constipated or experiencing other abnormal bowel movements.

A change in bowel habits can in some cases indicate a serious condition, like thyroid imbalance or colon cancer. Be sure to check with your physician if you experience new constipation that lasts more than two weeks.

Signs and risks associated with constipation

If you’re having fewer than three bowel movements per week, you may be constipated. For children, constipation is categorized as fewer than two bowel movements per week.

These symptoms often accompany constipation:

• Dry, hard stools that are painful or difficult to pass
• Abdominal swelling, bloating, pain or an inability to pass gas
• Frequent nausea or vomiting with or without fever
• Lower back pain
• Blood in the stool
• A feeling that your bowel does not empty entirely

Severe or long-term constipation can increase your risk of developing serious conditions such as:

• Anal fissures: Small tears in the anus
• Hemorrhoids: Painful, swollen veins around the anus
• Fecal impaction: Feces hardens in the intestines and the colon can’t push it out of the body
• Rectal prolapse: The rectum drops through the anus, often the result of straining

Develop healthy bowel habits with at-home care

Most people can develop healthy bowel habits after a few weeks of at-home care, including:

• Eating fiber-rich foods: Fiber bulks up stool and makes it soft so it passes easily. Good sources of fiber include beans, fruits, vegetables and whole grains. Avoid processed foods, candies and red meat because they can lead to constipation.
• Staying hydrated: Drink six to eight cups of liquid each day because the moisture softens the stool.
• Exercising regularly: Just 30 minutes of walking a day can help stimulate regular bowel movements.
• Bowel training: Try eliminating your bowels at the same time every day — for example, 15 to 45 minutes after eating a meal — to establish a regular habit.
• Using laxatives: Laxatives should be used only as directed and with caution. Overusing them could lead to decreased bowel function and dependency. You should talk with your doctor or pharmacist about which laxative can help provide short-term relief.

You should seek care if your symptoms don’t resolve with two weeks of at-home measures or if you’ve gone more than a week without a bowel movement. Your doctor will investigate whether there is an underlying health condition causing severe constipation. In some cases, he or she may recommend additional therapies, such as:

• Constipation medications
• Biofeedback therapy to retrain digestive tract muscles
• Surgery to remove blockages or repair a defective colon

If you are concerned about your bowel health, contact your primary care provider (PCP). Your PCP can offer guidance and resources, and when necessary, refer you to the UCLA Division of Digestive Diseases. If you need a PCP, call 800-825-2631.

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How to relieve constipation | HealthPartners Blog

Not sure if you’re “going” as often as you should? Feeling backed up, bloated and uncomfortable? If you find yourself answering yes to any of these questions, you might be constipated. But don’t worry, you’re not alone. More than 2 million people see a doctor each year for constipation.

Talking to your doctor about bowel movements (or lack thereof) can feel awkward. But your stool says a lot about your health, so it’s important to keep track of when you’re experiencing symptoms of constipation and how often. We’ll help you identify common causes of constipation and walk you through how to get relief.

Signs and symptoms of constipation

How often you need to poop is different for everybody, so the signs and symptoms of constipation can vary from person to person. But some of the most common signs of constipation include:

• Fewer than three bowel movements a week
• Dry, hard and/or lumpy stools that are hard to pass
• Bloating, stomach ache or cramps
• Nausea
• Decreased appetite
• Lethargy

If you experience mild symptoms of constipation once in a while, home remedies work well to alleviate the problem. But if you are experiencing constipation often or your symptoms are severe, you should schedule an appointment with your primary care doctor to discuss treatment options.

Constipation causes

When we look at the causes of constipation, it’s important to understand how the digestive system works. As food moves through the digestive tract, nutrients are absorbed – the partially digested food that remains becomes waste. After the waste moves from the small intestine into the large intestine, it ends up in the colon, which absorbs water from the waste, creating stool (or poop). Constipation happens when your colon absorbs too much water from your poop, drying it out and making it harder to pass.

Causes of constipation can vary from person to person. It could be a change in diet or routine, or an inadequate intake of water and fiber (a nutrient found in fruits, vegetables and whole grains that helps with digestion). But the three most common causes of constipation are often lifestyle, medicines and medical conditions.

Lifestyle causes of constipation

How we treat our bodies – and what we put into them – can often be the cause of constipation. From the foods you eat to your daily routine, constipation can be caused by lifestyle factors like:

• Stress
• Eating low-fiber foods
• Immobility or not getting enough exercise
• Not drinking enough water
• Eating too much meat, milk or cheese
• Changes to your routine (like traveling)
• Resisting the urge to have a bowel movement

Medicine that can cause constipation

The medicine we take helps us feel better, but sometimes there are side effects. Constipation can be a side effect of some supplements and prescription medications, including:

• Antidepressants
• Strong pain medicines
• Antacids
• Iron pills
• Allergy medicines/antihistamines
• Seizure medicine
• Antinausea medicine
• Certain blood pressure medicines

If you’re experiencing chronic constipation, ask your doctor to do a medicine/supplement review. They may be able to adjust the dose or prescribe another medication to help you get relief. Do not stop taking your medications without talking to your doctor first.

Medical conditions that can cause constipation

Some medical conditions can be a cause of constipation. You may experience constipation symptoms with conditions like:

• Endocrine problems such as diabetes, hypothyroidism, uremia or hypercalcemia
• Colorectal cancer
• Irritable bowel syndrome (IBS)
• Neurologic disorders (spinal cord injury, multiple sclerosis, Parkinson’s disease or stroke)
• Lazy bowel syndrome
• Intestinal obstruction
• Digestive tract defects
• Pregnancy

How to relieve constipation

If you’re feeling constipated, you want relief fast – but it can be hard to figure out what treatment options are right for you. There are many ways to try to relieve constipation. Home remedies are often the best way to treat mild, irregular cases of constipation, while medication might be needed to treat more chronic cases.

Home remedies for constipation

Most cases of mild to moderate constipation can be treated at home but do require some lifestyle changes. Get relief by trying home remedies like:

• Eating a healthy diet, including colon-friendly foods like fruits, veggies, prunes, bran cereal and whole grains
• Avoiding high-fat foods like meat, cheese and eggs
• Drinking plenty of water – start by adding 2-3 extra glasses a day
• Avoid alcohol and caffeinated beverages
• Exercise regularly or incorporate more movement into your routine
• Adjust how you sit on the toilet – try raising your feet, leaning back or squatting for easier bowel movements
• Avoid prolonged straining and spending too much time on the toilet – keep your phone, favorite book or newspaper out of the bathroom

Medicines for constipation

When at-home remedies aren’t doing the trick, your doctor may prescribe medicine to help you get relief from constipation. Common constipation medicines include:

• Over-the-counter laxatives or stool softeners
• Prescription laxatives like lubiprostone (Amitiza), plecanatide (Trulance) and lactulose (Cephulac or Kristalose)
• Serotonin 5-hydroxytryptamine 4 receptors like prucalopride (Prudac or Motegrity)
• Dietary supplements (magnesium or fiber)

How to cure constipation permanently

Although there is no way to cure constipation permanently, if you stick to a healthy diet, drink plenty of water and maintain an active lifestyle, you’ll be less likely to experience constipation.

Chronic constipation

If you’re consistently having bowel movements less than three times a week, you are experiencing chronic constipation. Chronic constipation can be a symptom of an underlying condition, so it’s important to talk to your doctor about your symptoms.

The more information you can share with your doctor, the better. It’s a good idea to pay attention to the food you eat and how it impacts your bowel habits. And of course, make note of pain, bleeding, weight loss and other symptoms.

There are a variety of mobile apps out there to help you keep track of how often you poop and your overall gut health. Based on your bowel habits and symptoms, your doctor will work with you to come up with a treatment plan or refer you to a gastroenterology specialist.

When is constipation an emergency?

It’s important to get treatment for your constipation before it becomes an emergency. If constipation is not treated, it could cause serious complications such as hemorrhoids, anal fissures, rectal prolapse and more. Go to urgent care if you’re experiencing:

• Severe stomach pain or pain with bowel movements
• Blood in your poop
• Unexplained weight loss
• Inability to have a bowel movement
• Constipation that has lasted more than three weeks
• Major bloating

Get constipation relief

Talking to your doctor about constipation can feel awkward, but it’s nothing to be embarrassed about. Whether you’re curious if your bowel habits are normal, you’re dealing with chronic constipation or you might be experiencing an emergency, our clinicians are here to answer your questions, discuss treatment options and provide compassionate care.

How to deal with constipation: effective tips and tricks

Contents

• 1 How to get rid of constipation: simple and effective ways
  • 1.1 How to get rid of constipation?
  • 1.2 What is constipation and how is it diagnosed?
  • 1.3 What factors can cause constipation?
  • 1.4 What foods help with constipation?
  • 1.5 The role of water in the prevention of constipation
  • 1.6 What exercise helps with constipation?
    • 1.6.1 List of physical exercises that can help improve bowel function:
  • 1.7 Natural remedies for constipation
    • 1.7.1 Flax seeds
    • 1.7.2 Garlic
    • 1.7.3 C ok aloe
  • 1.8 What medicines help with constipation?
  • 1. 9 What home remedies help with constipation?
  • 1.10 How to cope with stress and nervous tension that lead to constipation?
  • 1.11 How to lead a healthy lifestyle to prevent constipation?
    • 1.11.1 Nutrition
    • 1.11.2 Physical activity
    • 1.11.3 Regular routine
    • 1.11.4 Avoiding bad habits
  • 1.12 When to see a doctor with constipation and what are the consequences?
  • 1.13 Related videos:
  • 1.14 Q&A:
    • • 1.14.0.1 What is constipation and how does it occur?
      • 1.14.0.2 What foods help with constipation?
      • 1.14.0.3 What should I do if I already have constipation?
      • 1.14.0.4 Can laxatives be used for constipation?
      • 1.14.0.5 How can I help a child with constipation?
      • 1.14.0.6 Can constipation be a symptom of a serious illness?

Find out how to eat right, what foods can help with constipation and what exercises will help speed up the process of digestion. Effective tips and tricks to get rid of constipation.

Constipation is familiar to everyone: it can occur at any time, causing discomfort and pain. Irregular diet, sedentary lifestyle, stress, poor environment – all this can cause constipation. Treatment for this unpleasant condition can be long and frustrating. However, there are several effective methods that will help you quickly and easily deal with this problematic issue.

In this article, we will provide you with useful advice from leading experts in the field of healthy eating, physical activity and medicine. You’ll learn about proven products to help manage constipation, prevention methods, and techniques to help you deal with this annoying problem easily and effectively.

“Constipation is one of the most common health problems. However, there is no need to despair. It is important to understand that constipation can be easily prevented and treated at home. Do not delay treatment, otherwise the problem may worsen and lead to serious consequences. ”

How to get rid of constipation?

Constipation can be not only unpleasant, but also very painful. They can be caused by various reasons: irregular diet, insufficient fluid intake, a sedentary lifestyle, and many others. But very often constipation occurs due to insufficient motor activity of the intestine.

• Increase your water intake. At least 2 liters per day must be consumed by you for the proper functioning of the digestive system.
• Add more fiber to your diet. Foods rich in fiber help regulate bowel movements and prevent constipation. Foods such as fruits and vegetables are major sources of fiber.
• Increase physical activity. Regular exercise to improve circulation and stimulate the intestines can help prevent constipation.
• Apply light massage movements. The abdominal area can be massaged with gentle movements that are aimed at improving blood circulation and maintaining normal bowel function.

If the above methods do not help, your doctor may prescribe medicines to relieve the symptoms of constipation. Seek medical advice if you have constipation problems that are persistent or difficult to manage.

What is constipation and how is it diagnosed?

Constipation is a condition in which the bowels slow down and the frequency and quantity of stools decrease. You can determine the presence of constipation by several signs:

1. Absence of stool for more than 2-3 days;
2. Straining or futile attempts to empty the bowels;
3. Hard and dry stools;
4. Feeling of incomplete emptying of the bowels after a bowel movement;
5. Abdominal pain or bloating;
6. General malaise and deterioration of well-being.

If you have signs of constipation, don’t put off seeing a doctor who can help you determine the cause and give you advice on treatment and prevention.

What factors can cause constipation?

Constipation is a disorder of the gastrointestinal tract when stool remains in the intestines for a long period of time. As a rule, this process is accompanied by heaviness and discomfort in the abdomen, and, of course, unsatisfactory toilet processes.

Frequent sedentary work without sufficient physical activity and non-compliance with the daily routine also lead to problems with the gastrointestinal tract. In addition, taking certain medications, due to their composition, can also have a bad effect on the intestines and cause constipation. Pregnancy and hormonal imbalances, environmental factors and stress can also cause constipation.

To prevent this unpleasant condition, you should pay attention to the peculiarities of your diet, include enough fiber-rich foods in your diet, drink enough water, do gymnastics, go for walks regularly and monitor your body regime.

• Eat right – increase fiber in the diet, reduce fatty, highly salty and sugary foods
• Be active – exercise in the open air, go for walks and play sports
• Watch your daily routine – try to go to bed and get up at the same time every day, this will help stabilize your bowels
• Drink enough water – drink at least 2. 5 liters of water every day

If you find it difficult to change your lifestyle, you can take small steps, such as increasing the amount of water you drink or adding more fruits and vegetables to your diet. If you are still experiencing bowel problems, do not hesitate to contact a gastroenterologist for professional advice and guidance.

What foods help with constipation?

Constipation is a problem faced by many people. This problem occurs due to insufficient fiber in the diet. But not all fiber-containing foods help solve this problem. There are foods that help increase intestinal motility and pass food through the intestines. Here are some of them.

• Fruit . Some of the fruits that contain fiber and help fight constipation are apples, pears, oranges, tangerines, and grapefruits.
• Vegetables . Vegetables that are high in fiber include broccoli, green peas, spinach, kale, carrots, and pumpkin.
• Legumes . Legumes make stool softer and improve digestion. The best types of legumes are beans, chickpeas, lentils and beans.
• Whole grains . Whole grains, such as oatmeal, rye bread, and bulgur, help fight constipation because they are high in fiber.

Remember that too much fiber can also lead to bowel problems. So eat fiber wisely and balance your diet.

The role of water in the prevention of constipation

Proper nutrition and drinking enough water are essential for maintaining a healthy gastrointestinal tract and preventing constipation. Water plays an important role in maintaining the normal functioning of the intestines and ensures its effective cleansing.

Lack of fluid in the body can cause constipation. When the intestines do not have enough water, it begins to be absorbed from the thickness of the intestinal wall, solid waste becomes dry and difficult to pass, which leads to constipation.

To avoid this, it is recommended to consume at least 1. 5-2 liters of liquid per day – pure water, green tea, low-calorie drinks. However, you should not drink too much at a time, it is better to divide the intake into several doses throughout the day.

• Water helps dissolve dietary fiber and speeds up their passage through the digestive tract.
• Water softens the stool and makes it easier to pass from the body.

In addition to drinking enough water, it is also recommended to enrich your diet with foods rich in dietary fiber – vegetables, fruits, whole grains, to provide the intestines with the necessary nutrients and normal functioning.

What exercise helps with constipation?

Exercise can help relieve constipation. They push the intestines to work more actively and help to release it from the waste accumulated in it.

A list of physical exercises that can help improve bowel function:

• Walking in place. This simple exercise can improve blood flow to the abdomen and stimulate bowel movements.
• Cobra pose. This exercise is the foundation of yoga and improves the overall health of the digestive system.
• Seated side twist posture. This exercise promotes the final processing of food, and also reduces tension in the muscles of the chest and back.
• Sit-dog-head down. This exercise improves blood flow to the internal organs and thus facilitates the process of digestion.

It is also important to remember that exercise is not a panacea for constipation and must be combined with proper nutrition and daily routine.

Natural remedies for constipation

Flax seeds

Flax seeds are one of the best known products used to treat constipation. Rich in soluble and insoluble fibers, they increase stool volume and speed up the evacuation process. They also have an anti-inflammatory effect on the intestines. They are best consumed ground, as they are not digested in the stomach and can pass through the intestinal wall.

Garlic

Garlic is a natural antibiotic containing substances that can kill pathogens in the intestines. It also has a mild laxative effect on the intestines, speeding up the movement of feces.

Aloe juice

Aloe juice contains substances that stimulate the intestines and help speed up the evacuation process. It also has an anti-inflammatory effect and improves overall intestinal health. It is best to consume it in the morning on an empty stomach.

• Important to know: Always check with your doctor before using any natural remedy for constipation, especially if you have any other medical concerns.

What medicines help with constipation?

Laxatives. These are the most commonly used medications for constipation. They stimulate the intestines and help remove waste from it. There are different types of laxatives: mild, moderate and strong. The choice depends on the degree of constipation and the individual characteristics of the patient.

Probiotics. They are not aimed at relieving the symptoms of constipation, but at restoring a healthy intestinal microflora. Probiotics contain beneficial bacteria that aid in the digestion of food and reduce the risk of future constipation.

Osmotic preparations. They help retain water in the intestines, which helps soften stool and facilitate its passage. Such drugs can be taken both in tablets and in powder.

Herbal preparations. They are based on extracts of medicinal plants and contain components that improve intestinal motility and reduce infections. Some of them contain natural antibiotics.

• Regardless of the medicine chosen, consult your doctor before taking.
• Do not exceed the dosage indicated on the package.
• Keep fluid intake during medication to avoid dehydration.

What home remedies help with constipation?

Constipation is a common problem faced by many people. However, there are a few simple but effective household remedies that can help you deal with this problem:

• Oatmeal: Oatmeal is a rich source of soluble and insoluble fiber that helps improve digestion and helps with constipation.
• Kefir: Kefir is a rich source of probiotics that help improve digestion. Drinking kefir every day can help prevent constipation.
• Oatmeal Biscuits: Oatmeal Biscuits are a rich source of soluble fiber that help improve digestion and increase stool volume.
• Vegetables and fruits: Vegetables and fruits are rich in dietary fiber, which helps improve digestion and prevent constipation.

It is important to remember that proper nutrition is a key factor in the prevention of constipation. If these measures do not work and constipation becomes chronic, it is necessary to consult a doctor who will help to carry out professional treatment.

How to cope with stress and nervous tension that lead to constipation?

Stress and nervous tension are common causes of constipation. To cope with these problems, it is useful to learn how to relax and reduce stress levels.

Another way to relax is yoga. Yoga not only helps relieve stress and fatigue, but also improves overall health. There are various exercises that you can do at home.

Relaxation techniques such as breathing practice and progressive muscle relaxation can also be used. They can increase your level of relaxation and reduce tension.

Finally, try to control your diet and drink enough water. Regular physical activity will also help you maintain gut health and reduce stress levels.

How to lead a healthy lifestyle to prevent constipation?

Nutrition

Proper nutrition plays an important role in the prevention of constipation. Try to eat foods rich in fiber, vegetables and fruits should form the basis of your diet. It is also important to drink enough water, this will help not only avoid constipation, but also improve the functioning of the gastrointestinal tract. Cut down on fatty, spicy and salty foods as they can cause digestive problems.

Physical activity

Regular physical activity not only helps to strengthen muscles and improve overall health, but also prevents constipation. Simple activities such as walking, running, swimming, or yoga can greatly reduce your chances of developing constipation and other digestive problems.

Regular regimen

Regular regimen The main point in the prevention of constipation, let the gastrointestinal tract work at the same time every day. Try not to change working hours and meals, always have breakfast, do not skip meals, and go to bed and wake up at the same time.

Eliminate bad habits

Smoking and drinking increase the risk of constipation and other digestive problems. Leave bad habits to maintain a healthy lifestyle and avoid constipation.

When to see a doctor for constipation and what are the consequences?

Constipation can have a variety of causes and most cases are treated with changes in diet and increased physical activity. However, sometimes constipation can be a sign of a serious problem that requires medical attention.

In some cases, constipation can cause illnesses such as stomach ulcers, hemorrhoids or thyroid insufficiency. If constipation is accompanied by severe abdominal pain, vomiting, bloody or black stools, fever or cramps, you should immediately consult a doctor.

If not treated promptly, constipation can lead to additional problems such as diverticula, which can lead to intestinal paresis, or blood poisoning due to breakdown products in the intestines. Therefore, it is important to monitor your health and not delay contacting a doctor if necessary.

Related videos:

Q&A:

What is constipation and how does it occur?

Constipation is difficulty or absence of stool for more than 2-3 days. It can be caused by poor diet, lack of fluids in the diet, sedentary lifestyle, stress, certain medications, and other causes.

What foods help with constipation?

Good sources of fiber are vegetables, fruits, legumes, nuts, seeds. Yogurts, kefirs and probiotics are also useful. Drink more fluids, especially water.

What should I do if I already have constipation?

You need to drink more water, move more actively, massage the abdomen, saturate the diet with fiber and balanced foods. If the problem continues, consult your doctor and possibly take mild laxatives or probiotics.

Can laxatives be used for constipation?

Laxatives can be used as a last resort, but their abuse can lead to addiction and worsen the problem. It is recommended to consult a doctor and use them only as directed.

How can I help a child with constipation?

The child should be given a complete diet with fiber, enough fluids and active games and walks. You can also use probiotics and mild laxatives prescribed by your doctor.

Can constipation be a symptom of a serious illness?

Yes, constipation can be one of the symptoms of diseases of the intestines, stomach, thyroid gland, tumors and other diseases. Therefore, if the problem becomes persistent or is accompanied by other symptoms, a doctor should be consulted.

How to poop properly to stay healthy

Likbez

Health

August 5, 2022

Check if you are doing everything right.

How people poop

The intestines move the feces to the exit without interruption due to the muscular movements of the walls (peristalsis), but they are removed up to three times a day. Therefore, the rectum becomes a reservoir where waste can linger. To do this, its walls are stretched. When there is too much stool, the pressure rises. Then the receptors in the walls send a signal to the brain that it is time to empty the intestines.

To keep stool in, the rectum has sphincters – circular muscles that work like a string in a pouch. The inner one opens involuntarily with strong stretching, the outer one is controlled by a person. Even if the bowel is full, he will not relax without a command. If there is no control over the sphincter, incontinence develops. For example, with age, after surgery, neurological disorders such as stroke.

Image: Blamb/Shutterstock

The anorectal angle, that is, the 60-150 degree bend of the intestine, which is controlled by the puborectalis muscle, also allows you to control bowel movements. For a standing person, it is about 90 degrees, so the stool rests against the wall. If the corner is “unbent”, it will be easier for the masses to move towards the exit.

When you need to have a bowel movement, the external sphincter opens and the muscles push the stool out of the body. If there is not enough peristalsis, a person pushes – strains the muscles of the chest, diaphragm, abdominal wall and pelvis. But you should not do this, so as not to provoke hemorrhoids or prolapse of the intestine.

How to poop properly

Despite the fact that this is the most natural process, sometimes people still make mistakes.

How often to poop

It all depends on the person. It is normal to poop from three times a week to three times a day.

If you suddenly want to go to the toilet, but decide to pull in time to get, for example, to the house, then this is wrong, because the intestines work around the clock, without stopping. So, if you want to empty it, you need to do it soon. Otherwise, there will be a feeling of fullness and diarrhea will begin.

What is the right time to poop

Ideally, a bowel movement should not take more than five minutes. When you sit on the toilet for too long, push longer. In the future, this can lead to the development of hemorrhoids.

If you have been sitting for several minutes and nothing happens, it is better to leave the toilet and try again later. So don’t take your phone with you.

How to poop

Correct posture is dictated by the anatomy of the rectum. To go to the toilet was easier, you need to “unbend” the anorectal angle. He sits more than standing, and in a squat – even more. Therefore, the deeper you sit, the easier it will be for the feces to come out.

It is best to position yourself so that your knees are higher than your hips. Tilt the body forward a little, put your palms or elbows on your knees. The back should be straight, the stomach should be relaxed. You can’t hold your breath when pushing.

The easiest way is to poop on your haunches. So floor-mounted toilets (Genoa bowls) may not be the most beautiful, but very convenient designs. But it’s not worth climbing the usual toilet bowl with an “eagle”: if the leg slips, there is a high risk of a fracture. To achieve the correct posture, it is enough to place a special bench under your feet.

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How to cleanse the anus

In order to hold solids, liquids and gases equally well, the anus has many nerve endings and very delicate skin. Therefore, it requires proper care.

• Wipe from front to back. This is especially important for women, as it prevents intestinal bacteria from being introduced into the vagina.
• Do not rub hard. Paper irritates thin skin, microtrauma occurs, into which bacteria enter.
• If you can, replace plain paper with damp paper (just dampen a little with water or buy special paper) or use a hygienic shower.
• Only use soap in the shower or bidet. If it stays on the skin, it will dry it out.
• If you can’t clean your anus well, be sure to clean it more thoroughly when you can.
• Don’t do deep colon cleansing: enemas flush out good bacteria. There are indications for this medical procedure, according to the advice of the Internet guru, this should not be done.

What to do after going to the toilet

While going to the toilet, you touch the toilet, paper, doorknobs. Therefore, many microorganisms, such as salmonella, E. coli and noroviruses, can remain on the hands. By the way, this is another reason not to take your phone with you.

Always wash your hands with soap and water for at least 20 seconds. Close the taps with your elbow or a towel, and dry your palms: bacteria get on wet skin much more often than dry skin.

People who wash their hands properly are less likely to experience diarrhea, viral infections and digestive illnesses.

What feces should look like

The Bristol scale can be used to determine how much feces should be normal.

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The first and second types indicate constipation, the fifth or seventh indicate diarrhea. You need to focus on the third and fourth options. Aim for stools that are firm but soft enough to pass through the rectum effortlessly.

How to help the intestines to poop correctly

If the correct posture does not provide the third or fourth type, it may be worth reconsidering your diet and daily routine.

Add fiber

Dietary fiber increases the volume of feces, so it is easier for them to pass through the intestines. Soluble fiber provides food for beneficial bacteria and supports the microbiota. Insoluble fiber makes the consistency of the masses softer, so it will be easier to empty.

To make pooping more enjoyable, add to your diet:

• whole grains;
• legumes;
• vegetables;
• fruits.

You can also use ready-made fiber in the form of supplements, but it is better not to overdo it so that there is no bloating and pain in the stomach.

Go in for sports

Aerobic exercises, such as walking and running, greatly relieve constipation, because they speed up blood flow and speed up all metabolic processes in the body. But further research on their effectiveness is needed. On the other hand, moderate cardio can harm few people. So it’s worth a try.

Stick to a routine

Irregular working hours and lack of sleep lead to constipation, so it is advisable to try to live in a more predictable and relaxed rhythm. The habit of pooping at the same time can also help.

How to know when something is wrong

If there is something wrong, you may need to seek help.

If you poop too infrequently

Constipation is when you pass less than three times a week. But all people are different. So you can talk about constipation even if you used to regularly defecate several times a day, and now you do it once every two days.

You can look for other signs:

• you have dry and hard stools of the first or second type;
• feces pass through the anus with difficulty, this is accompanied by pain;
• there is a feeling of incomplete emptying.

In these cases, you need to review the diet or consult a doctor.

If you poop too much

Sometimes it’s even normal. For example, if you eat more fiber or drink a lot of coffee. But it can also indicate:

• digestive tract infections;
• celiac disease;
• Crohn’s disease;
• ulcerative colitis;
• hypothyroidism;
• irritable bowel syndrome;
• any illness for which a person has taken antibiotics.

If there are no other signs, most likely everything is in order. But if there is something else, such as weakness, pain, nausea, you need to make an appointment with a therapist.

If there is blood in the stool

It can be detected by various signs: red spots on toilet paper, colored water in the toilet bowl or black, tarry stool.

Blood in the stool occurs in diseases such as:

• hemorrhoids;
• anal fissure;
• anal abscess – infection in the glands of the rectum;
• diverticulitis/diverticulosis;
• Crohn’s disease;
• ulcerative colitis;
• gastric or duodenal ulcer;
• large polyps.