Digestive problems not only impact health, but also mental stress and well-being. After all, when something feels off in the stomach, you do end up feeling distracted, frustrated, sluggish and uncomfortable.Constipation and irregular bowel movements are two of the most common digestive problems often made worse by not knowing the cause or what the “normal” amount of bathroom visits is. Below, find out the normal number of bathroom visits, causes of digestive problems and steps you can take to improve your health.
Causes of constipation
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Normally, constipation is understood as the inability to process waste. However, according to Dr Kyle Staller, a gastroenterologist at Massachusetts General Hospital, it can also include straining and the feeling of incomplete emptying or stools that are hard or small.The most common reason behind this is low fiber intake. With fiber the stools are soft and bulky, without it, the colon absorbs excessive liquids, causing hard and dry stools.Additional causes can be dehydration, travel, stress, a shift in schedule and more changes in daily routine that can disrupt the bowel routine.Medications, such as those for blood pressure, pain, antacids, iron, calcium supplements and antidepressants can also be contributing factors.While these are some normal situations, severe underlying conditions such as celiac disease, pelvic floor dysfunction, irritable bowel syndrome, hormonal imbalances and metabolic disorders.
What is the ideal number of bathroom visits?
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Well, everyone’s normal varies as diet, age, activity levels, metabolism and gut health play contributing roles here. Generally, “it should be no more than three times a day and no less than three times a week,” said Dr Adrienna Jirik, a gastroenterologist at the Cleveland Clinic to USA TODAY.Another benchmark could be at least once a day, but that isn’t a strict rule to follow. What’s important is to keep an eye on your normal bowel routine and take alarm if there are sudden and inexplicable changes to it.
Steps to ensure a regular bowel routine
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A combination of dietary and lifestyle changes is required to maintain a healthy bowel routine. One of the first steps is increasing the fiber intake, to 25-30 g per day. Aim for whole foods rich in soluble and insoluble fiber such as oats, prunes, kiwis, legumes, leafy vegetables, pears, and whole grains.Next is staying hydrated as water helps fiber do its job by preventing dry stools. You can also opt for herbal teas, soups and water-rich foods.Walking for 20-30 minutes each day will also be beneficial in stimulating intestinal activity.Try stress management techniques such as meditation, diaphragmatic breathing or tai chi.
