Best Morning Habits For Easy Bowel Movement: If even the thought of going to the toilet in the office’s communal bathroom makes you uncomfortable, then believe me, you are not alone. Surveys show that about one-third of employees are afraid of going potty in the office and one in five avoids it completely. The reason is lack of privacy, smell, noise, and shyness of having anyone around. The good news is that experts say that some simple habits can help you clean your stomach comfortably before going to office so that the presence of the colleague sitting in the stall next to you does not spoil your day.

Gastroenterologist Dr. Labellis Padilla says that it is not necessary that everyone’s system runs like clockwork, but there are some habits that can bring your body into an easy, regular pattern. And it all starts with lifestyle. According to Dr. Padilla, regular and predictable bowel movements are largely the result of your everyday habits. When these habits work together, the body takes a set pace, even when it comes to going to the toilet.

This is not just a matter of convenience. Research says that how often you go to the toilet is also an indication of your overall health. Some studies have found that passing stool once or twice a day is considered the best range for the body.

increase fiber

The first requirement for regular bowel movements is adequate fiber. The fiber makes the stool bulkier and softer, making it easier to pass. Besides, it cleans your colon thoroughly and helps in removing accumulated dirt and bacteria. But the surprising thing is that 95 percent of adults do not meet the daily fiber requirement. Experts recommend taking at least 25 grams of fiber daily.

drink water in the morning

If you want to go potty before leaving the office, then the first thing you should do as soon as you wake up in the morning is to drink water, not coffee. Coffee may act as a laxative for some people, but the real role of water is to prevent constipation. Adequate water keeps the stool soft and easy to pass.

shake the body slightly

Even a little movement activates your intestines. It is not necessary that you go out for a run early in the morning. Some light yoga asanas like seated spinal twist, forward fold, yoga squat and touching the knees to the chest all increase the movement of the intestines.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Natural Remedies for Constipation: Often people sit in the toilet for hours, but their stomach does not get cleared, for this they also take a lot of medicine, but this problem persists. Do you also often suffer from constipation? Regarding this, gastroenterologist Dr. Saurabh Sethi, who has taken training from institutions like AIIMS, Harvard and Stanford, in an Instagram post on September 19 told four easy and effective ways to provide relief from constipation. He wrote, “Small daily changes in diet can significantly improve the health of your intestines and keep your stomach regular.”

What did the expert say?

In his video, he first advised to change the sitting position on the toilet. He says that while sitting on the toilet seat, one should keep a small stool under the feet and bring the knees above the hips, this makes the anorectal angle straight and defecation becomes much easier. After this his second advice was to drink more water. He said that try to drink at least eight glasses of water every day, this keeps the stool soft and passes easily.

Habits improve with exercise

In the third tip, he talked about increasing regular exercise activity. According to him, daily walking or doing light exercise helps food to move forward in the large intestine, which reduces the problem of constipation. In the end he clearly said that if all these diet and lifestyle measures do not work, then only resort to laxatives i.e. mild laxatives. These medicines make bowel cleansing easier, but they should only be used as a last resort.

Massage option

Many experts recommend that if constipation is a problem for a long time, then a light massage of the lower abdomen can provide relief to many people. Gentle massage increases bowel movements and helps the stool move. If you can, then lift your knees slightly towards the chest and remain in this position for 1 to 2 minutes. This asana loosens the tightness around the stomach, which reduces pressure and makes bowel movements easier.

Avoid these things in case of constipation

Some things can make constipation worse. If you are having trouble emptying your stomach, it is better to stay away from these

highly processed food
Packaged snacks, fried foods or fast foods contain very little fiber. These slow down the movement of the intestines and can increase constipation.

sitting continuously
Sitting for a long time slows down digestion and reduces intestinal movement. Walking, standing or doing light stretching every once in a while is helpful.

Stopping even when you feel the need
Holding stool sometimes makes constipation more complicated. Try to go to the washroom immediately as soon as you feel like it.

certain medications or supplements
Some medicines can increase the problem of constipation. In such a situation, if necessary, the medicines can be changed after talking to the doctor.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator