How to poop: tips and natural remedies for constipation
How to poop without too much effort to combat constipation (chronic or not) and guarantee the "bowel" a regular evacuation of feces? It's easy to say! Going to the bathroom can become easier than expected if you follow our advice: no drugs, these are only and exclusively natural remedies that facilitate bowel movement. The first precaution, however, must be to carry out an equally regular physical activity, essential for helping the intestine in evacuation. Here are some exercises for you to have a flat stomach:
How to poop? Each gut is different!
Each intestine is different from the other, and the first step to poop more easily and regularly is to learn how your own works. You don't necessarily have to go to the bathroom every day, for example: the important thing - in principle - would be to go there at least three times a week and no more than three times a day.
For some, then, the evacuation of feces may be easier following a specific stimulus, for others it will require longer sessions in the bathroom ... In short, going to the bathroom is a personal thing and your intestine does not have to It will therefore be important to identify during the day when it is easiest and most natural for you to go to the bathroom (bowel movement could be felt more frequently, for example, after breakfast coffee , or after dinner) and try to carve out that space for you, in complete tranquility.
Those who suffer from chronic constipation often risk making poop a real obsession ... remember that calm is the key in managing the problem, don't get anxious and don't let the bathroom monopolize your life!
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Choose the most suitable position for the evacuation of feces
"How to poop" might seem like a rather absurd question: who doesn't know how to poop? Yet perhaps you will be surprised to know that most of us do it the wrong way, and let's talk about the correct position to take on the vase! It was Giulia Enders' best-seller, "The happy intestine" (a book also recommended for those suffering from irritable bowel syndrome) that brought to the attention of the general public what had already been demonstrated in the scientific field for at least a decade: the best position to expel feces and avoid constipation is that of the "squat", which consists in being raised on the legs like animals.
The classic sitting position we assume on the toilet, in fact, makes the evacuation of faeces more complicated because the rectum bends, causing a kind of "closure" to the passage of the faeces. Pooping in the squat position, on the other hand, allows you to free yourself more easily. A good trick to avoid having to give up the comfortable seat (which relaxes us so much) can be to use a stool that allows us to raise our legs a little, bending the back forward, just as if we were squatting.
Doctors also recommend that you avoid trying too hard to poop. Excessive efforts, in fact, can affect the functioning of the pelvic floor muscles, the anal sphincter, as well as the rectal ampulla. Furthermore, those suffering from constipation are more prone to the appearance of hemorrhoids.
Against constipation, get a lot of fiber!
A "diet rich in fiber is essential to be able to go to the bathroom more easily and fight chronic constipation and constipation. The recommended daily dose of fiber is about 18-30 grams per day. The fibers help bowel movement and are contained above all in fresh fruits and vegetables, as well as whole grains.In your diet try to prefer wholemeal bread and pasta to refined ones, it abounds in the intake of fruit, vegetables and legumes.
Prunes are among the foods rich in fiber that are most effective in facilitating the evacuation of feces: try to take them every day, regularly, perhaps as a snack or as a dessert. In most cases they will help the bowel movement. el "evacuation. On medical advice, finally, you might think about taking fiber supplements: be careful, however, it must be a short-term solution. Seasonal fruits and vegetables will always take precedence for their high nutritional intake!
Browse our album below now to find out which are the 50 high-fiber foods to eat regularly to fight constipation:
See Also: 50 High-Fiber Foods To Eat Regularly
To go to the bathroom with ease, hydration is essential!
Finally, we come to a really fundamental piece of advice: a "diet rich in fiber and physical activity" are not enough to poop. Hydration is just as important! In order to really get rid of feces it is necessary to introduce a lot of fluids into our body, at least 2 liters of water a day.
The water in the intestine makes the stool softer, favoring their evacuation, which happens - consequently - more easily. Introducing hot liquids such as tea, coffee and herbal teas can be very useful for stimulating bowel movement (but be careful not to overdo it, especially with coffee, because it could cause - on the contrary - dehydration)!
One of the most popular natural remedies for constipation is the intake of hot water and lemon in the morning, half an hour before breakfast. The water in the intestine helps to soften the stool and, at the same time, helps stimulate intestinal muscle activity.
For more scientific information on how to poop, you can visit the Santagostino Medical Center Magazine.
