Bowel movements are the key indicator of our digestive health. The digestive system is a complicated network of organs that collaborate to break down food into its constituent parts. The nutrients are absorbed by the body when the meal is broken down, and the waste is removed by the rectum and anus through a process called excretion.
Bowel movements are the body's method of eliminating waste, containing undigested food, bacteria, and dead cells. Here are some tips to follow for healthy bowel movements.
Embrace Fiber-Rich Foods
According to Dr Milan Chetri, General Physician, Apollo 24|7, a diet rich in dietary fibre is fundamental for promoting regular bowel movements. Fibre adds bulk to your stool, making it easier to pass through the intestines. Include ample servings of fruits, vegetables, whole grains, legumes, and nuts in your daily meals. These fibre-rich foods not only provide essential nutrients but also support the growth of beneficial gut bacteria, improving the overall gut health.
Stay Hydrated
Water is the elixir of life, and it plays an important role in maintaining the proper bowel function. Dehydration can lead to dry and hard stools, making them difficult to pass. Aim to drink at least eight glasses of water a day and increase your intake during hot weather or physical activity. Hydration not only keeps your body functioning optimum but also ensures your digestive system operates smoothly.
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Exercise Regularly
Regular physical activity benefits your entire body, including your digestive system. Exercise stimulates intestinal muscles, helping to move food through the digestive tract more efficiently.
Dr Chetri recommends at least 30 minutes of moderate exercise, such as brisk walking, cycling, or swimming, most days of the week. Exercie not only aids in maintaining a healthy weight, but it will also contribute to regular bowel movements.
Prioritise Probiotics
Probiotics are friendly bacteria that reside in your gut and contribute to a healthy digestive system.
Consuming foods rich in probiotics, such as yoghourt can help restore the balance of good bacteria in your gut, promoting smoother bowel movements. Alternatively, consider taking a high-quality probiotic supplement after consulting with your healthcare provider.
Manage Stress
“The mind and the gut share a powerful connection, and stress can greatly impact your bowel movements,” says Dr Chetri.
Chronic stress can disrupt the normal functioning of the digestive system, leading to constipation or diarrhoea.
Engage yourself in stress-reducing activities like yoga, meditation, deep breathing exercises, or pursuing hobbies that bring you joy. Prioritising self-care and finding healthy ways to manage stress can contribute to better digestive health.
Establish Regular Toilet Habits
Maintaining a regular toilet routine can train your body to have consistent bowel movements. Try to visit the restroom at the same time each day, ideally after a meal when the colon tends to be more active.
Allow yourself enough time to relax and avoid straining during bowel movements, as excessive straining can lead to haemorrhoids or other discomforts. Create a comfortable and conducive environment in your bathroom to encourage relaxation.
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Listen to Your Body
The most crucial recommendation for healthy bowel movements is to listen to your body's natural cues. Pay attention to any changes in your bowel habits, such as sudden alterations in frequency, consistency, or the presence of blood. If you notice persistent digestive issues or are concerned about your bowel movements, consult a healthcare professional for proper evaluation and guidance.
Takeaway
Achieving and maintaining healthy bowel movements is essential for optimal digestive health and overall well-being. By following these seven recommendations; staying hydrated, embracing fibre-rich foods, exercising regularly, prioritising probiotics, managing stress, establishing regular toilet habits, and listening to your body, you can promote a harmonious digestive system.