The process of elimination may not be the most glamorous topic, but understanding its significance is crucial for our well-being. Each time we relieve ourselves, we experience an instant sense of lightness and relief, shedding the remnants of our body's food processing. This waste product, commonly known as poop, is a result of our bowels metabolizing the nutrients we consume. To optimize your daily functioning, it is essential to address any symptoms of bloating or constipation. Dr. Peyton Berookim, MD, MA, FACG, AGAF, an esteemed expert from the Gastroenterology Institute of Southern California and advisor to BelliWelli, highlights the benefits of having a morning bowel movement in alleviating such discomfort throughout the day. Hence, today we will unveil seven effective techniques to help you overcome morning constipation and ensure a smoother start to your day.
If you find yourself unable to have a bowel movement immediately upon waking, there's no need to worry. The key lies in your daily routine. According to Dr. Peyton Berookim, a renowned expert from the Gastroenterology Institute of Southern California, our internal clock typically triggers the urge to go in the morning. However, it's important to note that the timing of your bowel movements can vary among individuals, and regularity differs for everyone. As long as you maintain a consistent and regular pattern, there is no cause for concern if your morning routine differs from others.
Ensuring a healthy and effortless bowel movement is paramount, as advised by Dr. Peyton Berookim. To achieve this, it is essential to focus on two key factors: stool consistency and complete evacuation without strain.
Now, let's delve into the seven effective techniques that can aid in achieving a satisfying morning bowel movement.
1) Stay Hydrated: Make Water Your Daily Companion
Feeling a bit constipated and struggling to have a smooth bowel movement? Look no further than good old H2O to come to the rescue. Adequate water intake plays a vital role in facilitating the digestive process. WebMD emphasizes that water aids in the easy passage of food through the intestines while maintaining their flexibility and smoothness. Chronic constipation often stems from dehydration, so it's crucial to prioritize daily hydration to keep things moving smoothly.
Dr. Peyton Berookim highlights the importance of water in maintaining healthy stool consistency. Insufficient water intake can lead to bulky and dry stools, which can hinder regular bowel movements. To promote a healthy digestive system, it is crucial to prioritize regular water consumption throughout the day.
2) Move Your Body for Smooth Digestion
It's no surprise that if you want your bowels to stay active, you need to get up and move as well! Physical activity plays a vital role in maintaining regular bowel movements. By engaging in exercise, you can alleviate constipation by promoting faster passage of food through the large intestine.
Dr. Peyton Berookim advises incorporating a simple half-hour walk into your daily routine. "Maintaining fitness levels contributes to a consistent morning bowel movement," he explains. So, put on your sneakers and get moving to support a smooth and regular digestion process.
3) Fuel Your Bowel Movements with Fiber, Probiotics, and Healthy Fats
Dr. Peyton Berookim emphasizes the importance of incorporating fiber, probiotics, and healthy fats into your daily diet to support a regular morning bowel movement. To achieve optimal digestive health, Dr. Berookim recommends aiming for a daily fiber intake of 25 to 28 grams. This can be accomplished by including fiber-rich foods such as chia seeds, prunes, blueberries, ground flax seeds, and more in your meals.
When shopping, keep an eye out for convenient on-the-go snacks that combine at least two of these beneficial properties. BelliWelli bars are an excellent choice as they contain almond butter, which provides healthy fats, as well as real probiotics with 500 million CFUs per bar (surpassing certain yogurts and kombuchas). Additionally, these bars offer a healthy dose of fiber, approximately three to four grams, to help maintain regular bowel movements. Not only are they nutritious, but they also have a delicious taste that will satisfy your cravings.
4) Discover the Benefits of a Squatty Potty
If you're not familiar with the Squatty Potty, it's time to learn about this innovative bathroom accessory. The official website of Squatty Potty explains that the human body is designed to have bowel movements while in a squatting position, thanks to the puborectalis muscle. However, modern toilets have us sitting down instead. This is where the Squatty Potty comes in—a device that places your body in a "neutral squat" position, with both knees positioned higher than your hips.
Dr. Peyton Berookim highlights the advantages of using a Squatty Potty, as it helps increase the angle of the rectal canal and relaxes a crucial pelvic muscle, making bowel movements easier. By adopting this ergonomic posture, you can potentially enhance the efficiency and ease of your bathroom experience.
5) Revitalize Your Morning Routine with a Cup of Coffee
Dr. Peyton Berookim recommends incorporating coffee or hot liquids into your daily routine to support regular bowel movements. Coffee is often hailed as a natural laxative, making it an excellent choice to kickstart your morning. However, hot beverages like tea can also aid in promoting bowel movements.
Scientific research reinforces the positive impact of coffee on our digestive system, particularly in the morning. A study published in the peer-reviewed journal Gut revealed that 29% of participants experienced the urge to have a bowel movement after consuming coffee. So go ahead and savor a cup of your favorite hot beverage to give your digestive system a gentle nudge.
6) Nurture Your Gut with an Abdominal Massage
Have you ever tried giving yourself an abdominal massage? Research indicates that this simple technique can provide relief from constipation and promote more frequent bowel movements. Dr. Peyton Berookim explains that massaging your belly or abdomen can help facilitate movement within your large intestine, aiding the passage of stool through the colon.
By gently massaging your abdomen, you can encourage a smoother flow of digestion and support regular bowel movements. This self-care practice holds the potential to enhance your overall digestive well-being.
7) Enhance Your Routine with Bowel-Boosting Supplements in the Evening
Introducing the right supplements into your evening routine can have a positive impact on your morning bowel movements. Dr. Peyton Berookim suggests incorporating specific supplements before bedtime, such as stool softeners or magnesium, as they can initiate muscle contractions that aid in bowel movement.
By including these supplements as part of your nighttime regimen, you can help support smoother muscle activity and promote regular bowel movements upon waking. Remember to consult with a healthcare professional to determine the most suitable supplements for your individual needs.