23 Apr Bowel Movements that Satisfy
How often do you pooh? Three times a day to three times a week is considered normal. Feces from a healthy bowel movement should be 1 to 2 inches across, smooth and brown, and in one piece about 18 inches long.
I recently heard a talk about constipation at Geriatric Academic Rounds at Veteran’s Memorial Hospital, and I’m happy to pass on to you the helpful tips I heard from the expert for free and easy bowel movements (BMs).
You could start by picking one strategy that appeals to you, and add more strategies as the week progresses.
Respond to need
Sit on the toilet as soon as you feel the urge, usually 20 to 30 minutes after a meal. Holding things back can contribute to constipation.
Prop up your feet
Line up your innards to create a more open channel for a BM by propping up your feet on a 6-inch stool when sitting on the toilet, and lean forward.
It’s better to allow time to sit quietly on the toilet when you feel the urge, rather than straining to hurry things up. Straining can lead to hemorrhoids.
Drink water, eat fibre
Drink more water if your BMs have become uncomfortable and the feces too firm or hard and lumpy. And increase your consumption of fibre, too. Grandma was right about prunes for constipation. Eating prunes or drinking prune juice is as good as consuming psyllium fibre, and eating apples is helpful, too. At meal time, aim for half your plate as vegetables.
Exercise makes everything better
Walking can be a great help for moving things along in your digestive tract, and walking is also good for cardiac and brain health. Aim for 30 minutes a day, 5 days a week.
Here’s wishing you a satisfying and healthy BM to start your day. See your doctor if constipation persists, as there may be other factors contributing to the situation.