How to Regulate Bowel Movements

According to National Digestive Diseases Information Clearinghouse (NDDIC) of the National Institute of Health (NIH), if a person has bowel movements less than three times a week, then he / she experiences Constipation. 4 million Americans pay 2.5 million visits per year to the physician for getting relief from frequent constipation, most of whom are above the age of 65. A person who has constipation or irregular bowel movement have generally infrequent bowel movements and has very hard stools that are difficult or painful to pass. It is not always the case that people with bad bowel movements have constipation but it certainly is the initial stage of the bigger problems.

Usage of laxative products remains the most common aid for treating this discomfort. Owing to this reason, $725 million per year is spent on the production of these medications. But, excess use of these products can lead to complete dependence on them for relief which is technically known as laxative abuse. This leads us to the question of how to regulate bowel movements naturally.

Natural Ways to Regulate Bowel Movements

Fiber Intake: The American Dietetic Association recommends an intake of 20 – 35gms of fiber daily, whereas an American eats 5 – 14 grams of fiber only.

Some of the foods rich in this nutrient are nuts, soybeans, plums and banana juices, broccoli, carrots, whole grains, sweet potatoes and onions. Avoiding processed, baked and foods and cheese is also necessary.

Adequate Drinking of Liquids: Research suggests that enough drinking of liquids provides relief from constipation. The body demands the excess presence of water and juices if the person consumes alcohol or caffeine on a regular basis for regulating bowel movements.

Physical Activity: The exact relation between lack of physical activity and constipation is not known to the doctors yet. But, the tendency is well established. Aged people most common complaint is of irregular bowel movements owing to their lack of physical activity.

It is a must that people of all ages spent at least 45 minutes of their daytime in some form of exercise. It only takes a schedule and discipline to remain physically fit.

Traveling Schedule: One of the less known reasons of constipation is frequently traveling which is the norm of the day for many of us. Our daily routine and food habits get disturbed when we visit new places on a regular basis.

Maintaining a time table which does not allow complete disruption of our daily routine can keep us free from irregular bowel movements. For example, the natural urge of visiting the toilet should not be ignored.

Awareness of Medical Conditions: Pregnant women, people suffering from diabetes, spinal cord injuries, stroke, Parkinson’s disease, multiple sclerosis, lupus should be aware that their body condition can cause infrequent bowel movements. As a result, timely acts of prevention can be undertaken as the need arises.

Use of Lubricants: Mineral oil is the most common lubricant used to grease the stool. This helps in the easy passage of the hardened stool. It proves effective in its purpose within 8 hours of its application.

Intake of Yogurt: It is a probiotic food that contains a large number of beneficial gut bacteria. They help in smoothing the bowel movements naturally.

Conclusion: Constipation is not a disease per se. It is merely a symptom, experienced by all at some point in their lifetime. Only indiscipline and negligence can worsen the natural and regular movements of the bowel.

A positive attitude towards life, consisting of a near-perfect balance in all its aspects, is the best way to have a clean colon.

Let us have a look at some of the top tips to Regulate your Bowel Movements in short –

• Include lots of fiber rich foods in your diet like brown rice, green leafy vegetables that are raw and fresh fruits. One should also include whole grains, sweet potato, garlic, okra, peas, Brussels sprout, beans and cabbage
• Drink a lot of water especially if you are adding extra fiber to your diet. Even if you are not thirsty, you should drink 3-5 litres of water every day
• Foods high in pectin gives fast relief from bowel movement problems. Foods that are rich in pectin include cabbage, banana, citrus fruits, peas, apple, carrots and beets
• Do not eat fried or junk foods and try to limit yourself to low fat diet
• Dairy products, spicy foods and fats stimulate mucous membrane secretion which in turn affect bowel movement. Avoid them
• Foods with little or no fiber should be avoided like soft drinks, coffee, sugar, meat and alcohol
• Prunes and figs are considered as one of the best natural laxatives. Include it in your diet and take it a minimum of once everyday
• Do not eat heavy meals, rather eat multiple small meals
• Regular exercise helps in treating the above condition. A 20-minute brisk walk can ensure a smooth nature call
• Make it a point to go to the toilet at the same time every day even if there is no urge to go for it