Just go to the bathroom and do the big business? This is a problem for many people when they have constipation. It can help to use the natural rhythm of the intestine. Because there is a time of day when the gut is especially active.
This is how the gut does
Digestion is a complex system that is influenced by many different factors. In addition to nutrition, the time of day, for example, also plays an important role, because the gut has its own rhythm. The best time for large companies is in the morning, says Dr. Kenneth L. Koch, director of the department of gastroenterology at the Wake Forest School of Medicine, Winston-Salem.
Then the digestive tract has not only processed everything that was eaten the day before. He Intestines it is particularly active because it wants to remove exactly that waste. This makes emptying easier in the morning. This is particularly beneficial for people who repeatedly struggle with constipation.
The gut likes routine
According to Koch, a certain routine also supports defecation. There are several measures to stimulate intestinal activity. The following tips can help stimulate digestion in the morning:
- Drinking water: Immediately after getting up, drink a large glass of warm water, preferably with a little lemon juice, because the acid stimulates the formation of digestive juices.
- Coffee: Start the day with a cup of coffee. The caffeine it contains has a stimulating effect on metabolism and digestion.
- Shirt: Hot fennel or chamomile tea is ideal as an alternative to coffee. This also has a positive effect on the intestines and also prevents it Flatulence in front.
- To breathe: Start the day with a few breathing exercises. This increases the pressure on the intestines so that the organs slide slightly downwards. Many patients report that this natural internal massage has a positive effect.
- Massage: Activate the bowels with a gentle abdominal massage. According to doctors, massaging the abdominal wall stimulates nerve connections in the intestine, which stimulates natural bowel movement.
- To have breakfast: For breakfast, prepare a high-fiber muesli with yogurt and fruit, preferably apple or soaked nuts. The fiber keeps the stool soft and facilitates its transport to the intestine. Dairy bacteria also promote the mobility of the intestine and ensure a harmonious bacterial colonization: they stimulate the multiplication of lacto and bifidobacteria desired. In addition, eat in peace and quiet and without distraction.
- No stress: Avoid morning stress and give yourself and your guts plenty of time to defecate. Intestinal experts point out that it takes up to ten minutes for natural bowel movement to set in and for the emptying process to begin. The quick run to the toilet with squeezing and squeezing is pure stress for the intestines and most of all, nothing happens. So: relax and wait until natural intestinal motor skills are installed.
- Correct sitting posture: Instead of squeezing, you prefer to sit in the correct position on the toilet. One possibility to support bowel movement is to adopt the so-called “thinker position,” in which the upper body is tilted forward, the elbows are supported near the knees at the thighs, and the head is in the hand. It is also helpful to have your feet on a footrest sitting on the toilet. This way, the angle between the thigh and the upper body is reduced, straightening the rectum and the chair can slide more easily.
- Routine: Try to maintain your morning routine even on weekends and holidays.
Note: The gut can be “educated” and get used to a certain rhythm. So if you don’t have time in the morning and prefer to go to the bathroom later, you can train your guts for that time of day. But it is important to never suppress desire, otherwise constipation, gas and abdominal pain threaten.
What to do if you are constipated
If you do not have regular bowel movements despite having a morning routine, you should not resort to laxatives directly. They are usually well tolerated and can provide short-term relief, but they should not be taken regularly, otherwise the intestine will become accustomed to the outside support and become even slower.
Instead, there are numerous home remedies that can get your guts in. A balanced, high-fiber diet and regular exercise are particularly effective in combating it constipation. It is also important to make sure you drink enough fluids. The intestines need at least one and a half to two liters of fluid a day to stay mobile.
If you still have problems with bowel movements, you should consult a doctor, because there may be a serious illness behind the digestive problems.
Frequent causes of constipation
With age, the intestine becomes slow; this is why many older people restrict themselves from time to time. In younger people, an unbalanced or unhealthy or illiquid diet can cause constipation.
Medications can also be to blame. Opiates, for example, are often combined with laxatives. If antidepressants or antihypertensive medications cause constipation, patients should talk to their doctor and possibly switch to another medication.
Important NOTE: The information does not in any case replace professional advice or treatment by trained and recognized doctors. T-online content cannot and should not be used to diagnose or initiate treatments independently.