Impact of circadian rhythm, etc. Morning is good… Morning potty training is necessary and fiber intake is also important.
Posted 2024.05.09 06:20 Posted 2024.05.09 06:20 Modified 2024.05.08 14:08 Views 0
It is very important to have regular bowel movements and it may be best to do this in the morning.[사진=클립아트코리아]Defecating is something everyone does, and when done correctly, it is an important activity that contributes to a healthy life. They say it’s normal to do it every day or at least three times a week, but when is the best time to see it during the day? EatingWell, an American food and nutrition media, introduced gut health based on expert opinions. For this reason it is important to maintain a regular rhythm and the morning is a particularly suitable time to have a bowel movement.
Consistency is important, preferably in the morning.
There is no specific time of day to have a bowel movement, but since the body is influenced by circadian rhythms, the morning may be the best time. Our body works by maintaining a certain rhythm based on the rising and setting of the sun, and this rhythm affects everything, including metabolism after meals, quality of sleep and gut health. The intestine must also maintain a certain pattern to increase motility and achieve satisfactory bowel movements. On the contrary, when irregular patterns are repeated, motility decreases and intestinal microorganisms decrease, causing chronic constipation, irritable bowel syndrome, etc.
Depending on the circadian rhythm, the large intestine tends to be more active during the day and is more active in the morning. Since stool continues to accumulate in the large intestine while you sleep during the night, morning is the best time to pass a complete stool. Additionally, the gastric peristalsis reflex, which causes the stomach to stretch after eating or drinking, is often stronger after breakfast, which is one reason why morning bowel movements are good. The gastrointestinal reflex stimulates the large intestine to contract and move the intestinal contents forward to induce defecation.
Diet, aging, etc. affect bowel movements… Regular patterns are important
Having soft and healthy bowel movements every morning is very important for living a healthy life. Factors that influence this include diet, physical activity such as exercise, stress, certain diseases or medications, pregnancy and aging. A low-fiber diet focused on processed foods can cause constipation, and too little physical activity can weaken related muscles and cause problems with bowel movements. Stress is the cause of all diseases that greatly affect mental and physical health. Stress and anxiety can increase the contraction of the colon, causing diarrhea, or reduce intestinal motility, causing constipation.
Additionally, several diseases can increase or decrease the frequency of bowel movements, including inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis, irritable bowel syndrome (IBS), hypothyroidism, diabetes, and neurological disorders such as Parkinson’s disease and multiple sclerosis. there is. Prescription drugs, including some antidepressants, reduce intestinal secretions, which can reduce intestinal motility and cause constipation. During pregnancy, progesterone levels increase, which reduces intestinal motility, which can cause constipation, and the growing fetus can put pressure on the rectum, interfering with bowel movements. Aging is also a common cause that interferes with healthy bowel movements. As we age, all muscles, including the colon and rectum, become weaker, which reduces the motility and sensitivity of the nerves in the rectum. , etc., which also reduces intestinal function. desire to defecate.
Breakfast rich in fiber, regular exercise… Get up after sitting for about 5 minutes every day
To have a correct morning bowel movement, it is very important to have a regular and healthy lifestyle. Maintaining consistent sleep and wake times so our bodies can wake up, be exposed to sunlight, and move will help promote bowel movements. For a healthy gut, starting your day with a fiber-rich meal and a cup of coffee to encourage bowel movements can be a good choice.
After you finish eating, go to the bathroom and sit on the toilet for about 5 minutes to train your body to get used to morning bowel movements. However, there is no need to exert too much force or sit for too long. If we sit for about 5 minutes and then get up repeatedly every day, our body will recognize the moment immediately after breakfast as defecation time and adapt to it.
It’s a good idea to structure your diet with the goal of reaching your daily fiber quota, not just at breakfast. Fruits, vegetables, whole grains, legumes, nuts and seeds are all excellent sources of fiber. Water intake is also important for soft, healthy stools. Drinking enough water every day and eating moisture-rich foods can help promote healthy bowel movements.
Regular physical activity is also essential. The more you move your body, the more active your gut becomes, so it’s a good idea to consistently exercise at a moderate intensity for at least 30 minutes a day. If you find it difficult to find the time, try moving your body frequently, such as taking the stairs instead of the elevator or taking a 2-5 minute walk after eating during your lunch hour at work.
If constipation persists despite daily efforts, you may consider taking magnesium supplements. Magnesium oxide, sulfate or citrate promote bowel movements. If you want to have a bowel movement in the morning, it is best to take it before going to bed. Magnesium is known to be a mineral that helps with sleep.
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