Healthy Digestion With Healthy Lifestyle Habits: Strategies To Improve Bowel Regularity

Understanding Normal Bowel Movements

No standard definition regarding the number of bowel movements is tagged as ‘normal’.

• If the frequency of your bowel movements ranges from 3 times per day to 3 times per week, it is considered normal.
• When the frequency of your bowel movements exceeds 3 times per day, it is considered diarrhoea; if it is less than three times per week, it is considered constipation.
• However, there is no ‘normal’ value for a healthy bowel movement frequency, so anything unusual to your regular pattern of bowel movements can be considered irregular.

Regarding the type and consistency of your poop,

• A healthy poop is soft, smooth with sausage shape and cracks on the surface.
• If you suffer from constipation, your poop appears to be separate, stiff and lumpy.
• If you suffer from diarrhoea, your poop appears to be fluffy, mushy or entirely watery.

Regular Bowel Movements: Know Why It Is Important!

The bowel habits we develop during childhood are essential to good bowel health.

• Good bowel habits are essential to keep your pelvic floor muscles active and strong.
• Emptying your bowels regularly helps eliminate symptoms like abdominal fullness, bloating, pain and other associated discomforts.
• Good bowel habits should be developed to pass your poops without any strain. As long as you strain, the chances of getting an anal fissure (a small cut near your anal opening) and other structural abnormalities like loss of strength of the anal sphincter (the muscles around your anus) increase.
• Prolonged loose stools/ frequent episodes of diarrhoea can lead to dehydration and associated complications like fluid and electrolyte imbalances, BP fluctuations, muscle cramps, weakness, confusion, etc.
• Prolonged constipation can also be caused by dehydration. If not treated properly, it can cause conditions like abdominal cramps, bloating, distension and the formation of rigid and stiff stools, making it even more challenging to pass.

Maintaining Bowel Regularity Throughout the Day

Now let us  take a look at the ways through which we can maintain bowel regularity:

• Eating whole foods and cutting down on processed foods.
• Staying away from foods rich in artificial flavours, sweeteners and trans fats.
• Switching to a high-fibre diet can help you increase the stool bulk.
• Increase fluid intake by including more fresh juices, coconut water, and herbal drinks, and avoid carbonated/caffeinated beverages.
• Reducing stress with effective management strategies like yoga and meditation.
• Eating mindfully in a pleasant atmosphere.
• Practising thorough chewing of food.
• Exercising regularly can improve digestion and prevent constipation.

How to  Regulate Bowel Movements in the Morning?- Try these tricks!

Ayurveda suggests starting your day by sipping a glass of lukewarm water, which can act as a good dose of daily detox as it helps flush out the toxins from your body, improves digestion and regulates bowel movement.

It is advisable to hydrate your body very well by having 1-2 glasses of water soon after waking up from the bed, as your body is dehydrated after long hours of fasting.

“When your body continues to be in a state of dehydration, it affects your bowel movements.” - Dr. Israa Ismail

What happens when you are dehydrated?  The formed stools even dry up once they pass through the intestines, making them hard, stiff, and difficult to pass out. When you hydrate your body correctly, water, a natural stool softener, can help ease the passage of stool by increasing the water content.

More than anything, Improving gut health is the best cheat code for improving your bowel movements. 

Lifestyle Habits for Improving Gut Health:

Habits that contribute to irregular bowel movements-

• Alcohol consumption
• Irregular sleep patterns
• Eating late
• Skipping meals
• Smoking etc. 

These habits can also trigger conditions like IBS(Irritable Bowel Syndrome) if you are prone to it.

That is why it is essential to incorporate nutrient supplements in improving gut health, such as - 

• Including probiotics: Fermented foods like kimchi, yoghurt, and sauerkraut are rich in beneficial bacteria that can help you improve your gut health.
• Other dietary supplements like curcumin, vitamin C, vitamin D and zinc can help you improve gut health. It is advisable to consult with a healthcare professional before taking supplements.

Busting the Myths Around Your Bowels!

Advises and ,isconceptions regarding gut health is everywhere! Its not difficult to miss them with high speed internet and fast spreading words. But, let us help ypu today, to bust some of the most common myths heard around your bowel movements.

Myth 1: Constipation is normal and needs no treatment.

Reality: Constipation is normal and turns out to be dangerous only if the symptoms persist for a longer time, even after administering home remedies and basic management strategies.

Myth 2: Dehydration has nothing to do with your bowel habits

Reality: Dehydration can cause a decreased amount of water content in your body, making your bowel movements irregular, resulting in dry, stiff stools that are difficult to pass out, causing strain.

Myth 3: Constipation is a condition associated with decreased frequency of Bowel movements.

Reality: Constipation is not just limited to the frequency of bowel movements but is also about the consistency of your stools. Hard, stiff and dry stools are indicators of a constipated bowel.  

Note : Everyone's bowel characteristic is different. Find what type of bowel is yours, by taking prakriti (body type)  quiz by connecting with Nirva experts, now!

Herbs for Your Digestive Rescue!

Know these super-5 herbs that can be a total game changer in boosting your digestive health.

• Ginger - Try ginger- honey/ ginger tea for gas troubles.
• Turmeric - Try a turmeric latte/ spice up your food with a pinch of turmeric.
• Peppermint - Peppermint tea can help you improve your gut health
• Cinnamon - Improves appetite and stimulates digestion
• Fennel- fennel-infused water can help you prevent conditions like bloating

These herbs can improve your digestive wellness by stimulating digestive enzymes and providing mild detoxification, as they are rich in anti-bacterial and anti-inflammatory properties.

Wrapping Up!

The first step to improving your digestive wellness is being mindful of your food choices and how you eat it. Nirva experts can help you with customised diet plans and lifestyle modifications that satisfy your needs, building better versions of you!