There’s no golden rule when it comes to bowel movement frequency, but if you’ve been struggling to go the bathroom for a few days, you might need to pay a little more attention to your digestive system.
Your regular bowel movement schedule is personal. Some people go like clockwork every morning, while others may pass some stool every second day. But when your plan goes awry, it can lead to some discomfort.
Stomach pain, sluggishness, back pain, or worse, can all occur when your body isn’t processing and passing stool optimally. Thankfully, you may be able to give your gut a bit of a reset.
If you haven’t gone in a few days, try fitting in more fibre and fluids. These two things work together to help waste move through your system efficiently.
Women should aim for about 25 g of fibre per day, and men should shoot for about 35 g. Packing snacks and meals with high items like berries, apples, pears, broccoli, green peas, and whole grains can all help. Sip water throughout the day to stay adequately hydrated.
Getting some more movement can also help waste through your digestive system. Activity increases blood flow and promotes regular healthy bowel movements. Aiming for about 150 minutes of moderate aerobic activity per week might help keep you regular.
Stress can also influence your gut. Setting aside some time for the bathroom in your stressful life could be a place to start. For some, it’s about making time.
You can also aim to tackle strength by adopting mediative techniques. Abdominal breathing might be one relaxation technique that helps the digestive system.
To do it, focus on your breath. Inhale deeply and exhale slowly (it should take about five seconds). Do it for five to 10 breaths until you feel more relaxed.
These techniques may help you restore regular bowel movements. Talk to your doctor if you haven’t been able to relieve your constipation in about 5-7 days.