Going to the bathroom should not be a strenuous task.
Things like diarrhea, constipation, general difficulty making a bowel movement, or the absence of BMs can all be signs of an intestinal environment in need of extra attention and care.
Many factors go into the regularity of the gut. Make sure you’re including the following habits in your daily routine for bowel regularity:
Eat Fiber-Rich Foods.
Fiber prevents constipation and supports a safer, more functional environment.
Women, aim for 25 grams/day, and men about 38 grams. Include at least two of the following foods at every meal:
Nurture the gut with live cultures.
Fermented foods like yogurt, kefir, kimchi and kombucha contain bacteria that confer health benefits, and can be enjoyed daily. You might also consider a probiotic supplement if these foods are uncommon in your diet.
Drink 1 ounce of water per kilogram body weight.
Water is especially crucial with greater fiber intake and reduces the occurrence of constipation.
Avoid Excessive Alcohol Consumption.
Moderate alcohol consumption is one drink per day for women, and two drinks per day for men. Greater intakes of alcohol can lead to diarrhea and a disrupted microbiome.
Stress can alter the function of your intestines, leading to either diarrhea or constipation. Take steps to reduce the occurrence of overwhelm, prepare mentally and emotionally for tasks and events, prioritize 30 minutes of physical activity daily, and...
From multiple short breaks taken regularly throughout the day to 8 hours of sleep every night – including hitting the pause on eating 2-3 hours before sleep – we must rest our mind and body (and gut!) for the sake of optimal function.
As always, it’s wise to consult with a healthcare professional you trust when treating any symptom/condition.
The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website. If you're interested in making dietary changes, guidance from a nutrition expert is highly advised. Please review our Nutrition & Wellness Services here.
This post contains an affiliate link. This means I may earn a commission should you make a purchase using this link.