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Going to the toilet is a basic need of every person. Forming a habit of regular morning bowel movements every day is the secret to helping us have a healthy digestive system and a refreshing spirit to start the day.
1. Good time to defecate
How to defecate or when to defecate is a problem many people wonder but do not know who to ask. According to gastroenterologists, the best time to push waste out of the body is in the morning after waking up.
Morning defecation is the time to coincide with the circadian rhythm when the colon contracts 3 times stronger in the first hour after waking up. While you sleep, the digestive system has plenty of time to absorb nutrients and push waste to the large intestine. About 30 minutes after waking up, the digestive system will send out signals that make you feel like you want to have a bowel movement.
However, not everyone has a morning bowel movement and that is completely normal. The frequency of bowel movements can range from 3 times a day to 3 times a week, as long as it happens regularly, fits your lifestyle, and doesn't cause discomfort.
Giải đáp đi đại tiện lúc nào là tốt nhất?
2. Build a habit of going to the toilet in the morning
Diet and exercise along with living habits will determine the frequency of each person's bowel movements. You can apply the following ways to practice a morning defecation habit, and at the same time avoid long bowel movements.
2.1. Eat beans for dinner
Beans are one of the foods that contain a lot of fiber, which helps in a good laxative. Each person needs to eat at least 20-30 grams of fiber in their daily diet. According to US Dietary Guidelines:
1⁄2 cups of chickpeas provide 10 grams of fiber. 1/2 cup of white beans provides 9 grams of fiber. 1/2 cup of peas provides 8 grams of fiber.
2.2. Drink a lot of water
Drinking lots of water helps the fiber in the digestive system "expand", making it work more efficiently. When you don't drink enough water, your digestive system will increase the reabsorption of water in food, making your stools dry and hard, which can cause constipation. Drink at least 2 liters of water a day and provide enough water for the body in the evening.2.3. Take a walk after dinner
If you don't have time to exercise, try to spend less time going for a walk after dinner. Exercising at least once a day will promote bowel movements, increasing the likelihood of laxatives.
2.4. Eat something early in the morning
Food will stimulate bowel movements, promote laxative.2.5. Drink coffee early in the morning
Coffee contains caffeine which is an intestinal stimulant. For people who have a habit of drinking coffee in the morning and having a bowel movement right after, this is completely normal.
2.6. Take fish oil supplements
If you've eaten a lot of fiber and drank a lot of water and are still constipated, try supplementing with omega-3 fatty acids. Omega-3 acids act as lubricants for the intestinal wall, making it easier for stool to pass. The richest source of omega-3 is from fish oil. In addition, you can get omega-3 from your daily diet including salmon, sardines, tuna, herring, soybeans, pumpkin seeds, ...
2.7. Maintain the habit
Try to maintain a regular, reasonable diet and practice the habit of defecating at a fixed time of the day. Don't try to hold back, ignore the feeling of wanting to defecate, spend enough time going to the toilet so that you don't feel stressed or rushed.
Forming a habit of regular morning defecation every day not only helps the digestive system to be healthy but also helps you to have a refreshing spirit, ensuring comprehensive health.
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