Bowel movements are a basic need for everyone. Establishing a regular habit of having a bowel movement every morning is key to maintaining a healthy digestive system and a refreshed mind to start the new day.
1. The best time of day to have a bowel movement
Many people wonder about the best way or time to have a bowel movement but don't know whom to ask. According to gastroenterologists, the best time to expel waste from the body is in the morning after waking up.
Having bowel movement in the morning aligns with the circadian rhythm when the colon contracts three times more forcefully in the first hour after waking up. While you sleep, the digestive system has ample time to absorb nutrients and push waste to the large intestine. About 30 minutes after waking up, the digestive system will send signals that make you feel the urge to have a bowel movement.
However, not everyone has bowel movements in the morning, and that's completely normal. The frequency of bowel movements can range from three times a day to three times a week, as long as it happens regularly, is suitable for your lifestyle, and doesn't cause any discomforts.
2. Establishing the regular habit of having a bowel movement in the morning
Diet, exercise, and lifestyle habits determine each person's bowel movement frequency. You can apply the following methods to establish a morning bowel movement routine and avoid prolonged bowel movements:
2.1. Eating beans in the evening
Beans are one of the fiber-rich foods that help promote good bowel movements. Each person needs to consume at least 20-30 grams of fiber in their daily diet. According to the Dietary Guidelines for Americans:
- 1⁄2 cup of green beans provides 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. Drinking plenty of water
Drinking plenty of water helps fiber in the digestive system "expand," making it work more effectively. When drinking not enough water, the digestive system will increase the reabsorption of water from food, making stools hard and dry, making it more difficult to have a bowel movement, potentially causing constipation. Drink at least 2 liters of water every day and ensure adequate hydration in the evening.
2.3. Walking in the evening
If you don't have time for regular exercise, try to spend some time walking after dinner. Exercising at least once a day will promote intestinal motility and increase bowel regularity.
2.4. Eating something early in the morning
Food will stimulate intestinal motility and promote bowel regularity.
2.5. Drinking coffee early in the morning
Coffee contains caffeine, a substance that can stimulate the intestines. For those who have a habit of drinking coffee in the morning and having a bowel movement shortly after, this is completely normal.
2.6. Supplement with fish oil
If you've been eating plenty of fiber and drinking a lot of water but still experiencing constipation, try adding omega-3 fatty acids. Omega-3 acids act as a lubricant for the intestinal walls, making it easier for stool to pass. The richest source of omega-3 is fish oil. Additionally, you can supplement omega-3 from your daily diet, like salmon, sardines, tuna, herring, soybeans, pumpkin seeds,...
2.7. Maintaining habit
Try to maintain a regular, appropriate diet and establish a habit of having a bowel movement at a fixed time each day. Do not ignore the urge to have a bowel movement, and make sure to allocate enough time for the bathroom to avoid feeling stressed or rushed.
Establishing a regular morning bowel movement routine not only helps maintain a healthy digestive system but also ensures you have a refreshed mind, contributing to overall health.
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