You feel that familiar pressure down below. Nature is calling, so you head to the toilet. You sit,
you push, you wait. And… nothing. You just can’t seem to make yourself go.
If several hours have passed and you still haven’t gone No. 2,
it’s because there might be a problem. Hi viewers and welcome back to Bestie!
Maintaining healthy bowel movements is important because it can be a big
indicator of your current health. For anyone who isn't pooping regularly or facing difficulties,
there may be a number of underlying causes, particularly diet and lifestyle.
There are a number of non medical methods you can try that can help you go better.
And in today’s video, we will tell you what they are. From drinking hot coffee,
exercising, eating healthy, drinking more water to giving yourself a belly rub and more,
watch till the end to learn about all of them.
Drink Hot Coffee: 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.
But coffee in particular tends to work the best. The heat from it can stimulate movement, but the
coffee itself and its high levels of caffeine are also known to stimulate colon motility.
You can drink it warm or cold. But other cold caffeinated beverages,
like iced tea or caffeinated sodas, won't have the same effect.
What’s the first thing that you drink in the morning after waking up? Is it tea?
Coffee? A smoothie? Or something else? Tell us quickly down below in the comments section!
Load up on fiber: Fiber-rich foods with a high water content, such as raw carrots,
apples with the skin on, and avocados are all great sources of fiber. These can help get things
moving. When eaten, these foods force more water to be pulled into the colon during digestion.
This helps ease and prevent constipation by helping things flow a little more smoothly.
You can get the same effects from a psyllium husk fiber supplement.
Look for a daily supplemental dose of 6 to 9 grams of fiber, which are available over the counter.
Just remember: Eating a nutritious diet rich in natural fibers is key,
even if you decide to take a fiber supplement. You can't just add a spoonful of supplement to
a bottle of diet cola and expect your digestive system to work properly.
Flaxseed: Flaxseed oil has been found to work as a laxative to boost regular bowel movements.
It also helps prevent diarrhea. More research is being conducted to prove its effectiveness.
In the meantime, it won’t hurt to add a little into your diet.
Sneak a tablespoon of the ground flaxseed into your oatmeal, breakfast cereal, yogurt, or even
your sandwich’s mayo or mustard. It also works well baked into some banana bread or muffins.
Exercise: It is recommended that you exercise regularly as that’s one way
of bettering your bowel movements. The minimum recommendation for general health is 150 minutes
per week of moderate-intensity exercise, such as brisk walking.
The extra fluids that you drink when you exercise
may be more important for regularity than the exercise itself. You might see a change,
but it's probably because you're having lots of fluids if you exercise regularly.
Eat Healthy: In order to have a comfortable, satisfying trip to the bathroom, you want to
be sure that you are eating the right foods. This includes lots of vegetables, some fruit,
lean protein, and healthy fats. These foods are not just good for your overall health,
but also play a huge role in your digestive system running normally.
Include prebiotics and probiotics in your diet: The combo of prebiotics and probiotics are
fertilizer for gut bacteria. It stimulates their growth and encourages regular bowel movements.
Prebiotics is what your gut microbes feed on. They are found in supplements,
greens powders, and foods like asparagus, artichokes, and green bananas.
Probiotics, on the other hand, are the actual living organisms that take up
residence in your gut. You can find probiotics in supplements or fermented foods like kombucha,
sauerkraut, kimchi, and apple cider vinegar.
Create a routine: Routine can dramatically improve constipation. It not only signals to the
body that it is time to go, but it reminds you to follow the preventive steps like drinking water.
To promote a healthy evacuation, your morning may include drinking an entire glass of water
upon waking, followed by a smoothie rich in healthy fats and fiber. Follow this with using
the restroom 15 to 45 minutes after breakfast, since eating helps move stool through your colon.
Do some breathwork: When the flow of breath is labored or short, your mind becomes agitated,
stress and anxiety are amplified, and your digestion may suffer as a result.
However, deep breathing exercises may help relieve stress and aid in digestion.
Diaphragmatic breathing, also known as deep belly breathing, can especially
help with constipation. Try adding breathwork to your daily life.
Take Senna, an herbal laxative:
Senna is a popular safe and effective herbal laxative that helps treat constipation.
It is available over the counter and online, in both oral and rectal forms. It contains
plant compounds, which stimulate the nerves in the gut and help speed up bowel movements.
Doctors consider Senna safe for adults for short periods of time.
But you should consult a doctor if their symptoms do not go away after a few days.
Change the angle you’re sitting in: Another tip you can try has to do with your posture
on the toilet. Changing the angle of your legs changes the angle of your colon.
Toilet footstools are one accessory that you can use in the bathroom to do this.
Some people find that it helps them have a more comfortable and effective bowel movement.
Even if you don’t have a Squatty Potty or other footstool to raise your feet above the ground
you can still try adjusting your posture. While you’re sitting on the toilet try planting your
feet on the ground so that your knees are higher than your seat or higher than usual.
Drink More Water: Being dehydrated can make you constipated. To prevent this,
it is important to drink enough water and stay hydrated. Studies have found
sparkling water to be more effective than tap water at relieving constipation.
It is also helpful for people with indigestion problems and constipation related issues.
However, drinking carbonated drinks such as sugary soda is not a good idea,
as these beverages can have harmful health effects. They may even make constipation
worse. People with irritable bowel syndrome find that carbonated drinks worsen their symptoms,
so they should avoid sparkling water and other carbonated drinks.
Apart from helping you poop better, water has many more health benefits.
Learn about all of them by watching this video titled “8 Health Benefits Of Drinking Water”
Now, back to 13 Ways To Poop Better.
Consider a stool softener: Stool softeners can come in capsule, tablet, liquid, or syrup form,
and they work by softening your stool to make it easier to pass through.
While they can do the trick, you should try more natural approaches first.
This is because some softeners can cause uncomfortable side effects.
The preference before taking it is drinking liquids and taking in more fibers. If you do
end up trying this tactic, keep in mind that it only takes one to three days of use for the
softener to kick in. Do not take them for longer than a week unless you get the ok from a doctor.
Give Yourself A Belly rub: Applying moderate pressure and massaging your
abdomen in a clockwise direction can help you move your bowels.
Colonic massage has been shown to improve constipation as well.
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. This is the point where stool is emptied.
Eat In Better Ways: How you eat is just as important as what you eat.
Avoid gulping your food or drinking through a straw,
which can cause you to swallow air and make you gassy. Same with talking a lot during a meal.
Eat on schedule—postponing a meal or snack can give you bloating. Focus on your hunger
cue. So when you’re feeling full, stop eating, rather than eating until you’re super stuffed.
Eat Healthy Fats and Fermented Foods: Fats in foods such as nuts,
nut butter, avocado, olives, or hummus help grease the wheels, so to speak,
and get things moving out more comfortably. So go for that hummus with the veggies,
those nuts with the apple or in your oatmeal, and add avocado to your salads or toast.
Fermented foods such as Greek yogurt, kimchi, sauerkraut and even beer provide probiotics.
These are good bacteria in your gut. The more good gut bacteria you have,
the more regularly and easily your digestive system will squeeze out those Bowel movements.
Pay Attention to Patterns: Pay attention to when your body is most likely to send you
the signal that it is "time to go." Bodies tend to have their own bio-rhythms. Tapping
into your own internal clock is going to help the process go much more smoothly.
For many people, this is the morning, but this is by no means a hard and fast rule.
As inconvenient as it may be, when your body is ready to go, you should try to go. If you tend
to be a morning person, make sure that you wake up in time to allow yourself time for
your bathroom visit. Regular bowel movements happen when you are responsive to inner cues.
While these tips can help you poop better, it is equally important to eat the right
foods and avoid the bad ones for your stomach. Learn more of what we are talking about by:
Watching: Foods That Can REALLY Harm Your Stomach
Or
Finding out about FOODS that will Bring You Back To Life When You Have Diarrhea
These 2 videos will definitely make sure you’re on your way to a healthy and happy stomach.
So go ahead and pick a video, or watch them both for maximum benefits.
What’s the longest that you’ve gone without going? Let us know in the comments section below!