10 Simple Ways to Help You Poop Every Morning
We understand how uncomfortable it can be for those who struggle with bowel movements, especially if you only go to the bathroom 2-3 times a week. So, for those experiencing difficulty, let's say goodbye to constipation with these 10 easy methods to help you use the bathroom every morning.
10. Don't Stress
Wake up a little earlier and try to use the bathroom by 7:00 AM. If you need to go later, that's fine too, but make it a habit to get up and go at this time to train your body to have regular bowel movements.
9. Train Yourself to Go at the Same Time
Wake up a little earlier and try to use the bathroom by 7:00 AM. If you need to go later, that's fine too, but make it a habit to get up and go at this time to train your body to have regular bowel movements.
8. Sit Properly
As mentioned, squatting is the best position for easier bowel movements. However, if you're using a toilet, a simple fix is to change your sitting position. This will make it easier to go and eliminate the problem of constipation. You can find the proper sitting position for easy bowel movements here.
7. Exercise or Move Your Body More
For a healthy body, regular exercise is essential. For those who want to strengthen their digestive health, try doing at least 40 sit-ups a day or jogging for half an hour daily. Squatting while pressing your thighs against your abdomen is also important, as this position is naturally designed for bowel movements. The pressure from your thighs will align perfectly with your colon.
6. Have a High-Fiber Breakfast
Breakfast is an important meal, and to enhance your digestive system, choose high-fiber foods such as vegetables, fruits, milk, and fruit juices.
5. Drink a Large Glass of Warm Water
Upon waking, drink a large glass of warm water, then proceed with your daily routine. Warm water helps improve blood circulation, dilating blood vessels and encouraging the movement of anything stuck in your intestines. You'll feel much more comfortable afterward.
4. Massage Again
If you still don't feel the urge to go after massaging your abdomen, try going to the bathroom. While sitting on the toilet, use your palm to massage your abdomen in a clockwise direction several times while tightening your stomach. After a while, you should feel the urge to go.
3. Abdominal Massage
If you're still having trouble, try massaging your intestines starting from the night before. Begin by massaging the lower left side of your abdomen, where the large intestine is located. Feel for any stool and gently press down for about 5 minutes. When you wake up, drink a glass of warm water and wait a bit; the urge should come. You can also massage the same area again gently, pushing downwards. If you still can't go, get up and walk around for a bit; don't sit too long, as that might lead to hemorrhoids.
2. Don't Hold It In
If you feel the urge to poop, go to the bathroom immediately, especially in the morning. Holding it in can lead to missed opportunities to go, and you might not feel the urge again for the rest of the day.
1. Get Up and Go to the Bathroom Early
The best time to use the bathroom is in the morning, between 5:00 AM and 7:00 AM. If you're not used to going in the morning, you'll need to start training yourself. If you don't feel the urge, don't force it, as it may come in waves. If you do feel the urge, go ahead and push. But if you push without feeling the urge, you might end up with a visit from hemorrhoids.
SOURCE : Faculty of Medicine Siriraj Hospital, Health Care Manual by the Thai Red Cross Nursing College, The Science of Eating; Kapook.com
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