How To Have Regular Bowel Movements
How to have regular bowel movements is one of the most common health questions today. The fact is, most people do not have regular bowel movements, and it is not uncommon to go for days without having one.
The intestinal tract is made up of both the small intestine and the large intestine or colon. The small intestine is used for digestion, absorption and transport of ingested foods. The colon helps absorb water, electrolytes and is the final stage of elimination of waste products. If our waste elimination system is not functioning properly, we do not feel well, as the body will absorb the toxins from the bowel. Regular bowel movements are very important to overall health and should occur every twelve to fourteen hours. Follow the simple steps below, and you will be on your way to having a better functioning elimination system.
- Drink eight to ten glasses of water per day. Glass size should be six to eight ounces, and water should be drunk throughout the day.
- Add high quality fiber to your diet. Twenty-five to thirty grams of fiber per day is a good start. Fresh fruit, vegetables, whole grain, nuts wheat bran and oat bran are great sources of dietary fiber.
- Add probiotics to your diet. Probiotics are active cultures of naturally occurring bacteria in the intestines. Yogurt is a good source of L. Acidophilus and Bifidobacterium probiotics. You can also buy probiotic capsules in the refrigerator section of most health food stores.
- Make time to go to the bathroom. Seriously, take time to go. Don’t rush and don’t force and try to go at the same time everyday even when you are busy.
- Exercise for at least twenty minutes three times per week. Regular exercise helps keep both you and your colon moving.
- Stop using stimulant laxatives such as Cascara Sagrada or Senna. Your body can become dependant on laxatives and will stop creating its own peristalsis. If you must use laxatives, try fiber based formulas like Metamucil.
These few important changes will help you have better, easier and more regular bowel movements.