Just go to the bathroom and do the big business? This is a problem for many people when they are constipated. It can help to use the natural rhythm of the intestine. Because there is a time of day when the bowel is particularly active.
This is how the gut ticks
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 intestine has its own rhythm. The best time for big business is in the morning, says Dr. Kenneth L. Koch, director of the gastroenterology department at Wake Forest School of Medicine, Winston-Salem.
The Intestines is particularly active because he wants to get rid of exactly this residue. Because of this, emptying works more easily in the morning. This is particularly beneficial for people who repeatedly struggle with constipation.
The following tips can help stimulate your 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 contained caffeine has a stimulating effect on metabolism and digestion.
- Tee: Warm fennel or chamomile tea is ideal as an alternative to coffee. This also has a positive effect on the bowel and also prevents Flatulence in front.
- To breathe: Start the day with a few breathing exercises. This increases the pressure on the intestines because the organs slide down a little. Many patients report a positive effect of this natural internal massage.
- Massage: Activate your bowels with a gentle abdominal massage. According to doctors, massaging the abdominal wall stimulates nerve connections in the intestine, which stimulates natural bowel movement.
- Breakfast: For breakfast, prepare a high-fiber muesli with yoghurt and fruit – preferably apple or soaked dried fruit. Fiber keeps the stool soft and supports its transport in the intestines. Lactic acid bacteria also promote the mobility of the intestine and ensure a harmonious bacterial colonization:
The y stimulate the multiplication of desired lacto- and bifidobacteria. Also, eat quietly while sitting and without distraction.
- No stress: Avoid stress in the morning and give yourself and your bowels plenty of time to defecate. Bowel experts point out that it takes up to ten minutes for the natural bowel movement to set in and the emptying process to start.
The refore: relax and wait until the natural intestinal motor skills set in.
- Correct sitting posture: Instead of pressing, you should rather sit in the correct position on the toilet. One possibility to support the bowel movement is to take the so-called “thinker position”, in which you lean your upper body forward, support your elbows near your knees on your thighs and your head in Hand lays. It is also helpful to put your feet on a footstool while sitting on the toilet. This makes the angle between the thigh and upper body smaller, straighten the rectum and the chair can slide out more easily.
- Routine: Try to keep your morning routine even on weekends and on vacation.
The intestine can be “educated” and used to a certain rhythm. So if you don’t have time in the morning and prefer to go to the toilet later, you can train your bowels for this time of day. But it is important to never suppress the urge, otherwise constipation, gas and abdominal pain threaten.
What to do if you are constipated
The se are usually well tolerated and can provide short-term relief, but should not be taken regularly, otherwise the intestine will get used to the support from outside and become even more sluggish.
Instead, there are numerous home remedies that can get the bowels going. A balanced high-fiber diet and regular exercise are particularly effective in fighting one constipation. It is also important to ensure that you are drinking enough fluids.
The bowel needs 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 then there can be a serious illness behind the digestive problems.
Common causes of constipation
With increasing age, the intestine becomes sluggish – this is why many older people have occasional constipation. In younger people, an unbalanced, unhealthy diet or too little fluid can lead to constipation.
Medicines can also be to blame. Opiates, for example, are therefore often combined with laxatives. If antidepressants or antihypertensive drugs cause constipation, patients should speak to their doctor and possibly switch to another drug.