Good Lifestyle

Simply put, be Impossible to poop is one of the most uncomfortable feelings we experience. According to the Cleveland Clinic, constipation occurs most often "due to Changes in food or routine , or due to an inadequate contribution of fiber. Of course, if the problem is extremely painful or persists, you should visit your health care provider. Continue to read for their best advice.

In relation: Which really happens to your body if you do not poop every day, say the doctors .

In a video on its popular Tiktok channel, Doctor of naturopath Janine Bowring , Nd, share that figs are one of the things "that will make you poop instantly" because they are fiber .

Fiber helps constipation because it "increases the Weight and size of your stool And soften it ", according to the Mayo clinic." A bulky stool is easier to pass. "

The other fiber foods that the Cleveland recommend are prunes, sound cereals, oranges, pineapple, berries, mangoes and papaya.

Kiwi may not be the most common fruit exposed in your grocery store, but gastroenterologists love it as a food that will quickly help you.

Joseph Salhab , MD, a gastroenterologist who publishes on Tiktok under the handle @thestomachdoc, says he Eat two kiwifruits The morning. Like figs, this type of fruit "contains a ton of fibers" but also has a lot of vitamin C and digestive enzymes, he notes.

In fact, a study in 2023 published in The American Journal of Gastroenterology (AJG) noted that the " Consumption of 2 green kiwifruits Daily improves constipation and abdominal comfort. »»

Salhab stresses that some people are allergic to the Kiwi. In this case, he recommends papaya, which "also wraps a lot of fibers and contains digestive enzymes to help with acid reflux and to help make bloating." Another option, he says, is Dragon Fruit.

"Of course, you must be properly hydrated ... to make things happen," says Bowring. When you do not drink enough water, your stools can become dry and hard, which makes them difficult to pass.

According to the US National Academies of Sciences, engineering and medicine, cited by Mayo Clinic, men should consume about 15.5 cups of liquids per day and women 11.5 cups. "About 20% of Daily fluid contribution Generally comes from food and the rest of the drinks, ”explain the experts.

In addition to moisturizing yourself, you can avoid things that dehydrate You, like caffeinated drinks, sugary drinks and alcohol, by Cleveland Clinic.

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Drinking coffee is perhaps one of the most common ways that people move their intestines. This is supported by science, including a study in 2022 published in the journal Nutrients who reported Coffee stimulates The two gastric secretions and the colon. But Bowring has a tip to improve this even better: add the olive oil to your morning cup in the morning.

A study in 2021 published in the Journal of Pediatric Surgery have shown that olive oil was effective in Constipation relief , but the tendency to put him in coffee took off a few years ago when Starbucks presented his "Oleato" cafes , which all contain olive oil.

In a separate Tiktok video, Bowring quotes Another study This has shown that "women who incorporate a single tablespoon of olive oil in their breakfast suffered greater fat and a significant decrease in blood pressure compared to those who have not done so."

"This remarkable result can be attributed to the presence of polyphenols in olive oil , which effectively reduce inflammation in the gastrointestinal tract and promote the growth of beneficial bacteria, ”she explains.

For all these advantages, she suggests adding a tablespoon of olive oil to your morning coffee.

If you are not a coffee drinker, any hot drink, even in ordinary water, can help relieve constipation, explains the general surgeon Karan Rajan , who adds that it is better to drink this as soon as you wake up.

On Tiktok, where he publishes under the popular account @ dr.karanr, Rajan explains that "it triggers the Gastroch reflex . ""

According to the research published by the National Library of Medicine, "the gastroque reflex is a physiological reflex which controls the motility of the Lower gastrointestinal tract After a meal ”, which then increases motility in the colon in response to stomach stretching.

More simply, when the stomach extends with food or drinks, "the body releases a pile of hormones to contract your colon" and thus help you poop, explains Rajan.

Acupuncturist and physiotherapist Eileen Li Sharing on its tiktok channel (@ anew.acu) which puts pinched salt In your hot water, you can help your body keep more liquids and will also lubricate your intestines.

According to Avery Zenker , a recorded dietitian who writes for Fitness Everflex , This object is a "stool that supports your feet a little higher while you sit down, so your position on the toilet can be more favorable to the anatomically to have a saddle."

She explains that large toilets position our body so that it is difficult for the large intestines to pass a saddle.

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Socket Magnesium supplements Maybe a simple way to regulate your poop schedule, especially for those with IBS, which can lower your magnesium levels.

"Magnesium helps increase the amount of water in your intestines, which can help with stool," explains the Michigan University .

You may want to take these supplements before going to bed because they can make you sleep.

Zenker underlines that a massage "I love you" (also known as Ilu) is an abdominal massage that you can easily do yourself to make things happen.

"You can start on your upper left quadrant [abdomen], by massage down as a letter" I. "Then start with your upper right quadrant, to the upper left quadrant, then at the bottom, in the shape of" L ". Finally, draw a" U "shape of the lower right quadrant upwards, on and down", decomposes. "This retraces the shape of the movement through the big intestine and can help to improve transit time.

Sometimes, Sitting all day Maybe the culprit of your constipation, because Compresses the nerves This helps stool, says Bowring in another video. This can also happen if you have given birth a lot or you are browsing a lot.

To relieve this compression, she recommends stretching your Piriform muscle , which "flows from your lower spine through your buttocks to the top of your thighs", according to the Cleveland Clinic.

Bowring simply seated on a chair, crossing your ankle over your opposite knee, then swinging back and forth.

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Believe it or not, your circadian rhythm - the internal clock that regulates your sleep -sleep cycle - can have a deep effect on your digestive system.

Again Another video , Bowring explains how it is so important to expose yourself to natural light in the morning, whether you are outside or just sit down near a window.

“The circadian pace affects digestive processes, including the moment of stools and the production of digestive enzymes. Foodguides.com .

Believe it or not, the simple fact of paying attention to your breathing can also help you poop instantly.

"Deep breathing helps us to stimulate our parasympathetic system, helping us to enter into a state of" rest and digestion "," explains Zenker. "This indicates that our body focuses more on the digestive system, keeping things in motion, allocating blood circulation and relaxing so that you can have a healthy intestine."

Sometimes just make things happen yourself mobile. Zenker notes that light exercise, even a few steps, can help relieve constipation by stimulating the intestines.

Harvard Medical School writes that the colon responds to physical activity . They also explain that the overall muscular tone helps regular stools: “The muscles of the abdominal wall and the diaphragm all play a crucial role in the defecation process. If these muscles are weak, they will not also be able to do the work. ”

In relation: The doctor shares what is going on if you hold your poop .

It is important to remember that these are only suggestions for food, drinks and activities that can help move things in your gastrointestinal tract.

If you are struggling with constipation, diarrhea or any other problem related to your stools, talking to your health care provider should always be your first action plan. Certain drugs and supplements can cause constipation, as are underlying health problems such as irritable colon syndrome (IBS) or diabetes.