Gastrointestinal health experts often share advice to avoid constipation, since it is a common problem that can end up causing more serious ones, and even more so in Spain, where there is a large prevalence Deficit in fiber consumption. Eating a diet rich in this substance that promotes healthy bowel movements, minimizing stress and exercising are some of the common recommendations.
Though, gastroenterologist Ritu Nahar, MD, of Allied Digestive Health, just issued a warning about a habit that a large portion of the population has when it comes to defecating that can be harmful to overall health: resist the temptation to go to the bathroom.
How many times is it healthy to go to the bathroom a day?
Going to the bathroom three times a day or three times a week can be equally “normal”, the key is regularity and consistency.
Of all the actions to avoid, wich are numerous, the most serious and which can have the worst consequences is not going to the bathroom as soon as possible as soon as our body “asks for it”. As the doctor confirms, “do the belly in the middle three times a day and three times a week It is considered equally normal.The key is consistency and comfort for each person.”
The goal is to evacuate the intestine “with the frequency that is normal for each person,whatever they are,and that does not cause gastrointestinal disorders. The stool must be solid, but easy to evacuate,” he comments.
What factors influence the frequency of evacuation?
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Fruits,vegetables,whole grains and nuts are foods rich in fiber.
There are many factors that could influence the way each person eliminates stool, and also its consistency. Among the common ones is the amount of fiber we take in our diet, essential for the digestive system to carry out its function.
It’s notable consume enough fruit, vegetables and cereals whole foods, as well as drinking lots of water every day. “The combination of water and fiber helps maintain bowel regularity, minimize constipation and ensure stools are soft and easy to pass.” It is also essential to go to the bathroom at the same time every day.
Another important cause that influences the frequency of defecation is the hydration of our body, in addition to the physical activity we practice and some underlying illnesses we may be suffering from. But when it comes to maintaining a healthy digestion, there are factors that influence such as the position in which we are placed on the toilet, the time we dedicate to it, the water we have drunk previously, or not always following a routine with the same times.
Why should we avoid holding stool?
We shouldn’t hold back the urge to go to the bathroom.
Ignoring the need to go to the bathroom is somthing experts advise against.
Even if it is true that resisting the urge to go to the bathroom sporadically should not have consequences, the gastroenterologist explains that doing so regularly “could deregulate the normal defecation process“.
To avoid further problems, the expert recommends seeking a toilet as soon as you feel the urge to defecate. Even though he also adds that there are other secondary habits that can definitely help or worsen digestive health, depending on how we do them.
The importance of the posture we adopt in the bathroom
The best position we can adopt when going to the bathroom is “squatting”, since it is the ideal angle for a smooth transition of solid feces from the rectal vault to the toilet.
Sitting with your knees slightly above your hips will also help straighten your rectum, which is also an excellent idea to help with bowel movements. To do this we can use a small stool let’s put our feet up (which somewhat mimics that crouching posture).
If we maintain this position we will be reducing the need to strain and the elimination of feces through the intestine will be more complete,which reduces the possibility of developing hemorrhoids. However, if we adopt the wrong position, the anorectal muscles can become misaligned and contract abnormally, causing pelvic floor dysfunction and constipation.
You shouldn’t stay in the bathroom for too long
In the bathroom we should not sit for more than five minutes.
In many cases, sitting on the toilet relaxes us while we look at our cell phone or read. However,this is not a good habit as sitting for too long is tiring extra pressure on the veins of the rectum and the anus,which can cause hemorrhoids and,in extreme cases,rectal prolapse if we try too hard.
In this particular,Dr. Nahar advises that “never sit for more than five minutesespecially after defecating.”
How can individuals establish a routine to improve bowel regularity?
interview between Time.news Editor and Dr. Ritu Nahar, Gastroenterologist
Editor: welcome, Dr. Nahar! Thank you for taking the time to speak with us today about an vital but often taboo subject: gastrointestinal health.
Dr.Nahar: Thank you for having me! It’s crucial to discuss these topics openly,as they affect so many of us.
Editor: Absolutely. One common issue many face is constipation, especially in certain regions like Spain, where fiber consumption is notably deficient. Can you share why fiber is so essential for our digestive health?
Dr. Nahar: Certainly! Fiber plays a vital role in promoting healthy bowel movements. It’s the roughage that helps keep things moving along in our digestive tract. A diet low in fiber can lead to infrequent and challenging bowel movements, which can escalate into serious gastrointestinal disorders.
Editor: That makes sense. You also recently warned against a harmful habit that many people have when it comes to bowel movements—resisting the urge to go.Why is this such a serious issue?
Dr. Nahar: Yes, resisting the urge to go can have critically important consequences. Our bodies naturally signal when it’s time to evacuate.Ignoring that signal can lead to worse constipation or even more serious problems like hemorrhoids or bowel obstructions. Regularity is key here. Whether it’s three times a day or three times a week, what matters is that individuals maintain a consistent routine.
Editor: Interesting! So, how do we determine what’s “normal” for our own bowel movements?
Dr. Nahar: The key is consistency and comfort.There isn’t a one-size-fits-all answer. The stool shoudl be solid yet easy to pass. What’s important is finding a frequency that feels right for each individual without causing discomfort.
Editor: I see. Are there particular factors that contribute to how often we need to go to the bathroom?
Dr. Nahar: Definitely! Several factors can influence bowel habits, the most notable being dietary fiber intake. Foods rich in fiber, such as fruits, vegetables, whole grains, and nuts, are crucial. Hydration also plays an important role; we need to drink enough water to keep our stools soft and manageable. Additionally, establishing a daily routine for bathroom visits can train the body to go at that time.
Editor: So, a balanced diet and routine are pivotal. If someone struggles to maintain regularity, what immediate steps should they take?
Dr. Nahar: First,they should evaluate their fiber intake. Are they getting enough fruits, vegetables, and whole grains? Secondly, drinking plenty of water is essential. developing a routine—going to the bathroom at the same time each day—can greatly help. If problems persist, they should consult a healthcare professional for further advice.
Editor: Great advice, Dr. Nahar. Thank you for shedding light on this essential aspect of health. It’s so important for our readers to understand how they can take control of their gastrointestinal well-being.
Dr. nahar: Thank you! It’s been a pleasure to discuss these issues. Awareness and education are the first steps toward better health.
Editor: Thank you once again for your time. We appreciate your insights on maintaining healthy bowel health!