I. Introduction
It’s an embarrassing topic to discuss, but we all know how important it is to have regular bowel movements. If you’re struggling with constipation, you’re not alone. According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 16% of adults in the United States suffer from constipation. In this article, we’ll explore different techniques that can help you make yourself poop.
II. Natural Remedies
The first step is to start with natural remedies that can help ease constipation. Eating fiber-rich foods like beans, fruits, and vegetables can help soften stools and increase the bulk of your feces, making them easier to pass. Prune juice is another natural remedy that can help stimulate bowel movements. Like fiber-rich foods, it works by adding bulk to your stool, making it easier to pass. Staying hydrated by drinking plenty of water is also essential to keep digestive juices flowing and making stool softer.
It’s also important to consider a healthy diet. Avoiding highly processed foods, such as junk foods and sugary snacks, can help prevent constipation from happening in the first place.
III. Physical Activity
Physical activity can help stimulate bowel movements. Different exercises can help get the digestive system moving, such as running, swimming, or cycling. However, any form of exercise that gets your heart rate up and your body moving can help promote regularity, even more simple workout like brisk walking or jogging. Yoga poses are another excellent way of promoting bowel movements, particularly those that involve the abdominal area, such as the Cobra pose. These poses help improve blood flow to the digestive tract and can help stimulate bowel movements.
IV. Massage Techniques
Massage techniques can also help with constipation. An abdominal massage can help stimulate bowel movements by pushing the stool through the colon. Massage can also help release tension in muscles around the colon, such as the lower back, that can contribute to constipation. Applying pressure on acupressure points also brings relief from constipation. For instance, applying pressure on the acupressure points in the webbing between your thumb and forefinger can help stimulate bowel movements. Massage can help promote relaxation and stimulate bowel movements in the body.
V. Medications
If natural remedies and physical activity do not provide relief, over-the-counter medications are another option. Laxatives can help promote bowel movements; however, there are different types of laxatives, such as osmotic, stimulant, and lubricant laxatives. It’s important to choose a laxative that suits your body’s needs and follow the instructions carefully. Overuse of laxatives can lead to bowel dependency and other gastrointestinal problems. Always consult with your doctor or pharmacist before taking any laxatives to prevent unwanted side effects or complications.
VI. Mental Techniques
You might be surprised to know that stress and anxiety play a significant role in digestion. Physicians dubbed this connection the brain-gut axis, which means your gut responses can be a reflection of your emotional and mental state. It explains why people get diarrhea before delivering a speech or have butterflies in their stomach before first dates. Relaxation techniques, such as deep breathing and meditation, can help ease constipation by reducing the impact of stress on your gut. These techniques promote relaxation, reduce tension in the digestive system, and help stimulate bowel movements.
VII. Timing
Setting aside regular time to use the bathroom is essential to promote regular bowel movements. Establishing a routine by choosing a time of day to visit the bathroom can help regulate bowel movements. Additionally, letting the body’s natural reflexes take over is an effective way of stimulating bowel movements. Hence, it’s important to listen to the body’s signs and not ignore them. Taking proper timing with regularity is a convenient way to have a healthy bowel movement.
VIII. Conclusion
If you’re experiencing constipation, don’t be shy about seeking medical advice or trying to find a solution. There are several safe and healthy methods to promote regular bowel movements. Natural remedies, physical activity, massage, medication, mental techniques, and timing are all different options that can help you make yourself poop. Maintain a healthy lifestyle and listen to your body’s needs. By trying out any of these methods, you can relieve constipation and promote regularity for a healthy digestive system.
