The same is three meals a day, why some people pull 1 time a day, and some people can pull 1 time in 3 days, which is healthier?
In the concept of many people, it is necessary to have a bowel movement every day to be healthy.
In fact, the number of bowel movements is related to each person's physique, diet, and living habits.
For example, if some people have fast gastrointestinal peristalsis and food passes through faster, then they may defecate once a day.
There are also people who eat a relatively small amount of food and do not have so many food scraps, so they may have a bowel movement once every 3 days.
Whether you have 3 poop times a day or 1 poop in 3 days, you are actually healthy [1-3]!
Although some people have 1 time a day, they have been pulling loose stools, which is also abnormal.
Because the form of stool is also a "weather vane" for health.
The most effective description for assessing stool patterns is the Bristol Stool Classification (BSFS).
(Source: Examination literature [4,5])
You can compare and see, if your big is type 3 and type 4, it is the "ideal type" in the poop, which means that it is soft and hard, suitable for "on the road".
Type 4 is the most prone to defecation.
However, if your poop is like type 1 and type 2, it means that your stool is dry and may be constipated; type 5-7 may be diarrhea!
In addition to the frequency and pattern of stool, many people do not know that these feelings during defecation also indicate that there may be a problem with the stool:
There is no obvious feeling of ease and comfort after stool;
Obstruction of the anus during stool;
Always have no intention of defecation, and when you want to defecate, you can't get out;
Stool has mucus or blood.
It is recommended to go to a gastroenterologist or anorectal specialist for these conditions [6].
1
Regular bowel movements every day.
At a fixed time to defecate, develop a "defecation biological clock".
For example, after waking up in the morning, you can drink 1-2 cups of warm water to stimulate the formation of gastrocolonal reflexes, trigger colonic peristalsis, push the digestion into the rectum, and stimulate the production of stool.
2
Do not hold back the stool.
Frequent holding of stool, easy to let the intention of defecation disappear, but also let the poop stay in the intestine for too long, due to excessive absorption of water and become dry and hard, causing difficulty in defecation.
3
Don't play with your phone in the toilet, wait for the toilet to come.
To put it simply, it is cultivated with the toilet into a relationship of "opening black as soon as you meet", and you want to "open big" as soon as you squat down. This also reduces bowel movements and prevents hemorrhoids.
4
If you feel that it is difficult to defecate, try changing to a squat toilet.
Squatting is larger than sitting in anorectal horns and usually pulls faster.
Anorectal angles
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For older people or people who have a toilet at home, you can put a small bench on the sole of your feet when sitting on the toilet.
5
Exercise 3 times a week for at least 30 minutes each time.
Exercise can promote intestinal peristalsis and make our bowel movements more smooth, even if it is walking, riding a shared bicycle, etc.
6
Drink 1.5 to 2.0 liters of water per day.
It's about 8 glasses of water or 3 bottles of mineral water.
7
Consume 20 to 35 grams of dietary fiber per day, especially soluble dietary fiber.
Like what:
Cereals: oats, red rice, whole wheat bread;
Vegetables: kale, broccoli, spinach;
Mushrooms: grass mushrooms, shiitake mushrooms, mushrooms, fungus;
Beans: chickpeas, red beans, soybeans, red beans.
8
Eating grapefruit, prunes, and dragon fruit may be better than bananas.
Generally speaking, grapefruit, prune, and dragon fruit have a better laxative effect, but there are also individual differences, and you need to try it yourself.
The dietary fiber content of bananas is not high, and unripe bananas have tannic acid, which is easy to aggravate constipation.
9
Do not buy laxative health products.
Health care products are not medicines, and many enzymes, laxative tea, intestinal tea also contain ingredients that harm the body, long-term use, but will make the bowel function worse.
If the stool is less than 3 times a week and lasts for more than 6 months, it is recommended to go to the gastroenterology department of the hospital for a comprehensive examination, because it may be caused by other diseases, or it is more reassuring to go to the hospital for investigation.
Finally, I wish you all constipations bye bye!)
Reviewer
Li Peng | Chief Physician of the Department of Gastroenterology and Hepatology, Beijing You'an Hospital
bibliography
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[8] Di Costanzo, Margherita, Berni Canani, Roberto. Lactose Intolerance: Common Misunderstandings[J]. Annals of Nutrition and Metabolism, 2018, 73(Suppl. 4):30-37.
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