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Going to the toilet every day is an effective treatment for constipation. Besides, this habit also helps you avoid pressure and stress when going to the toilet. If you are wondering how to defecate every day, you can refer to some information in the article below.
1. The benefits of going to the toilet every day
According to doctors, daily bowel movements will help empty the intestines, helping to reduce pressure on the digestive system effectively. People who have a habit of going to the toilet every day often have less constipation or diarrhea.
Not only contributes to improving the digestive system effectively, practicing defecation every day also brings some of the following benefits:
Contributes to improving the shape of the stool, making it easier for stools to pass through the anus, not affect the anus to limit hemorrhoids, anal fissures or cause effects on the intestines. Helps soften stools, making stools move more smoothly in the intestines and easier to pass through the anus. Avoid discomfort, stress when needing to defecate suddenly. In fact, some people tend to be afraid to defecate in crowded places, leading to a delay in defecation with the potential for constipation and hemorrhoids.
2. How to defecate every day
To be able to defecate every day, to limit pressure on the digestive system, here are some common measures that you can refer to:
2.1. Maintain a healthy, consistent daily diet
A healthy diet will make it easier for you to have daily bowel movements. Therefore, you need to pay attention to choose and avoid choosing to use some of the following foods:
Eat a lot of foods with healthy fats such as avocado, olives, coconut oil. Supplement protein sources for the body such as animal meat, eggs, fish, seafood, nut milk. Eating a lot of green vegetables, especially cruciferous vegetables and fresh fruits will help increase stool volume, help stool move more easily from the body. Limit the use of foods that put pressure on the digestive system such as fast food, greasy food, hot spicy food.
2.2. Drink enough water every day
Water is an essential component of the body, plays an important role in the excretory system and avoids the pressure on the digestive system. Drinking enough water will help stools and waste products in the body to be eliminated more easily. In addition, the large intestine also needs to have liquid to form stool, when lack of water will lose stool volume, making you unable to have regular bowel movements.
According to doctors, healthy adults should drink 1.5 to 2 liters of water per day. Particularly for pregnant women and people who practice sports will need to drink more water than usual.
Start your day with a glass of warm water to increase bowel movements. Mix water with a little honey and a few slices of lemon to support movement and better digestion.
2.3. Change defecation position to ensure appropriate
Some people have problems with defecation, feeling strained by the difficulty in trying to get the stool out of the anus. You can improve this by changing your position when defecating.
In fact, defecating by sitting on top of the toilet can cause the rectum to twist. This is the leading cause of stress, putting pressure on the veins in the anal and rectal area. This is also a contributing factor to hemorrhoids, inflammatory bowel disease and a number of common conditions related to the lower digestive system.
You can change position when defecating by using a small stool under your feet. This will help the rectum return to a straight (untwisted) position, allowing stool to move more easily.
2.4. Set aside a certain amount of time to practice defecation
Set aside a certain amount of time to practice defecation every day, preferably in the morning. Going to the toilet as soon as you wake up will help empty the intestines and reduce the pressure on the digestive system before the food will be consumed during the day.
Therefore, you should spend about 15 minutes sitting on the toilet. Usually, it can take each person from a few days to a week to form the habit of defecation at a certain time frame. Use a little menthol in the toilet, help relieve stress, create a feeling of relaxation for better bowel movements.
2.5. Daily exercise makes defecation easy
Regular exercise is a solution that brings many benefits to health, including supporting the treatment of constipation. When the body moves properly, it will help stimulate the nervous system, muscles and help the nervous system in the intestines work better.
Besides, the exercise will help minimize the feeling of bloating, fatigue, discomfort. When your body is active and exercised at the same time every day, this increases the likelihood of having a bowel movement at a certain time.
2.6. Regularly massage the abdomen and pelvis
You can apply massage, massaging the abdomen and perineal area to help this area relax and make defecation easier. When massage will contribute to breaking down hard stool molecules, stimulating the nerves and increasing the activity of the intestines, making you go to the bathroom immediately and limiting constipation.
2.7. Think about how to defecate every day
You may not know that, thinking a lot about going to the bathroom can help the brain send some signals to help the digestive system work better.
According to doctors, the fact that there are many cases of constipation patients using this method has effectively helped to overcome the problem. The reason is that awareness and body have a relationship with each other, helping the pelvic floor relax, making defecation more convenient.
Besides, when you think about defecation can help relax the muscles at will. This can aid in training and optimally control bowel movements each day.
Overall, going to the toilet every day promises to bring certain benefits to the digestive system. Therefore, you can refer to the above information that can be applied to yourself, helping to have a healthy bowel habit every day.
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