Improving Bowel Function

Improving bowel function is not as difficult as some think. In fact, it does not require major changes or extreme sacrifices. It has more to do with developing and following simple healthy lifestyles.

Constipation is a common problem today, and it is estimated that three out of ten people suffer from it. However, it mainly affects women. Most people manage to improve bowel function through healthy lifestyles.

In addition, many people resort to laxatives to solve their constipation problems, but this is not recommended due to possible side effects. It is much better to implement a healthy lifestyle to improve bowel function and thus solve the problem.

Movement

Intestinal function is the time it takes for food to pass from the beginning, mouth, end of the digestive tract, to the anus. Typically, the whole process takes 30-40 hours, but the time can vary between 72-100 hours. Especially in women, this is considered normal.

Time varies greatly from person to person. The bowel movement is slow if digestion takes more than 100 hours. This often causes constipation. In contrast, diarrhea occurs when the action occurs too quickly. Note that neither of these is desirable.

Improving the passage of the intestine basically means increasing its speed to avoid the discomfort caused by constipation. The idea is to increase bowel movement.

Improving intestinal function through diet

This is the best way to improve bowel function. Dietary changes are being introduced to introduce some foods that speed up digestion.

Professionals recommend increasing fiber consumption, so choose whole grain products. These are good because a high-fiber diet is the key to improving intestinal transit. Fruits, vegetables, legumes and nuts are also high in fiber.

You also need to include probiotics and prebiotics in your diet. This is because these contain Lactobacillus acidophilus bacteria that help prevent health problems such as constipation. In addition, try to drink at least one and a half liters of water a day, as this will make it easier for feces to pass through the colon.

Improving bowel function through exercise

Exercise is generally a positive thing, and one of its benefits is the promotion of intestinal function. Aerobic exercises, abdominal movements and hip mobility are especially effective in preventing constipation. The results are immediate.

This is because exercise activates the abdominal muscles and promotes bowel movement. The most recommended aerobic exercise is a 30-minute daily walk at a brisk pace. As for abdominal movements, do them three times a week and Include three sets in the program, each with fifteen exercises.

To do the exercises, lying on the floor and gently lift your knees to your chest, keep bending for fifteen seconds. You can also do some hip movement exercises, such as rotations, stretches, and other exercises that get this area moving.

Other recommendations

One of the most important measures to improve intestinal transit is intestinal “retraining”. The goal is to create a routine where the gut always moves at the same time. So choose a time that suits you and sit in the toilet for about ten minutes a day.

Also, go to the bathroom as soon as you feel the need, and don’t make a big effort to defecate. Rub your stomach clockwise if you want to speed up your bowel function. You have to do this for five minutes.

Note that tight clothing prevents bowel function and is therefore not recommended. Also reduce your consumption of coffee, tea, tobacco, white flour, ripened cheese and simple sugars. A cup of tea after each meal will also help.