If the eyes are the windows to the soul, I dare say that your stool is the window to your health. It may seem like a very normal thing to go to the toilet every day. However, did you know that having a healthy bowel movement isn’t as easy for everyone? 

Being constipated or unable to have a regular bowel movement does not only affect one’s mental wellbeing. Constipation may also be related to hormonal imbalances. Being constipated will result in the reabsorption of estrogen-like toxins and excess estrogen. Estrogen dominance in the body is associated with breast cancer, uterine cancer, PCOS or polycystic ovary syndrome, and endometriosis. Chronic constipation is also associated with the development of colorectal cancer. 

How often should one move his or her bowels? The frequency of bowel movements may vary between three times a day up to three times a week. However, wouldn’t it be better to excrete waste on a daily basis?

It isn’t just the frequency that matters. The characteristics of the stool are equally important. A well-formed stool that is sausage-shaped is healthier than smaller shaped ones. It is ideal to pass out stool without straining such is the case when one is constipated. 

You’d think that food is the only thing that impacts bowel movement but it is definitely not the case. While food intake is the major factor in the formation and passing of stool, other factors such as medications, taking supplements like iron and calcium, nutrient deficiencies of magnesium and vitamin D, imbalance in the gut microbiome, lack of movement, and even hormones during pregnancy, menstrual period and menopause can affect one’s bowel movement.

If you’re one of those individuals who long to poop better, here are some things that you can do. They may seem too basic but that’s exactly why you’re constipated. You take these simple steps for granted. Thus, you end up being constipated. 

Drink water throughout the day. You have to be intentional in drinking water. That means you drink upon waking up, during meals, and in between meals (even if you have to carry a water bottle with you). You don’t have to wait for your throat to be parched. When that time comes, it simply means that you are already dehydrated and your stools become dry and very hard to pass. There are two ways in which water aids in preventing constipation. Firstly, it softens the stool and it will be easier to excrete. Secondly, water expands fiber in the colon. Fiber comes from fruits, vegetables, whole grains, nuts and seeds. It is only available in plant food sources. Just like a sponge, fiber needs to absorb water for it to be soft and do its job of adding bulk to stool and helping you pass stool easily.

Don’t get the wrong idea that fiber causes constipation so you should stop eating fresh produce. You need fiber to help form your stool but you also need to get adequate water intake and combine it with high fiber intake. 

One of the functional food that I always recommend is to take psyllium fiber with water. This will surely help regulate your bowel movement by increasing the amount of beneficial bacteria in your colon, as well as, helping form stool. Don’t be surprised if you finally get the urge to poop after suffering from constipation.

Aside from being properly hydrated throughout the day, pay attention to your movement. With all the technological advances and convenience that we have, we don’t really get to move around that much. I used to walk a few feet just to change the channel on our black-and-white television. I had to walk a few feet to answer the phone when it rang. While I wouldn’t want to go back to those times, I also cannot disregard the fact that our current situation now favors us to live a sedentary lifestyle that affects even our bowel habits. 

Even if you exercise an hour a day, it is important to still move whenever you can. Mindfully stand, pace, walk, jog, and stretch several times a day. It is better to do 10-minute cycles of walking in place or pacing inside your office room or bedroom several times a day than just sitting for longer periods. 

Physical activity or any movement will increase the transit time of food in the intestines. This is the reason why even patients who are bedridden need to be turned in bed as much as possible. Movement is vital in facilitating what we call peristalsis or wave-like movement of muscles in the digestive tract. Furthermore, exercises will stimulate the heart to beat faster and speed up breathing. Thus, leading to the contraction or squeezing of abdominal muscles and intestinal muscles. This will facilitate bowel movement.

Lastly, get 10 to 15 minutes sun exposure of your arms and legs daily. A dose of the sunshine vitamin D will help alleviate constipation. Vitamin D decreases inflammation in the gut, keeping it healthy to promote the proliferation of beneficial bacteria that aid in healthy bowel movement. If you don’t get sun exposure, consult your doctor or dietitian for proper assessment and supplementation.

If you want to poop better, remember to eat vegetables in every meal and add fruits for dessert or snack. Hydrate with water throughout the day, be physically active and schedule your exercises at least two to three times a week, and get sun exposure every day. You will definitely say goodbye to chronic constipation in no time.

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