Regular digestion is a basis for our well-being. But for every third person, going to the bathroom is a problem. A constipation is not only annoying. Feeling of fullness, abdominal pain, flatulence and tiredness cause general malaise. And that increases the longer one lacks the bowel movement. How to stimulate the intestine and what helps if you do not have a bowel movement, learn here.
Defecation: What is normal?
When and how often you need to go to the bathroom is different. Everyone has their own rhythm. Many feel good when they have stools every day. But medically, that's not a must.
Only if you less than two to three times a week Defecation has, is a constipation present. The main cause of digestive problems is our unhealthy lifestyle.
Unhealthy lifestyle promotes constipation
Unilateral diet and other unhealthy behaviors are often the causes of constipation:
- Contains our food too little fiber. This makes the intestine lazy, because fiber promotes intestinal function by binding water. This ensures a fast intestinal passage and prevents the chair from becoming too hard.
- also we drink too little. The coffee in the morning, the wine for lunch and the beer in the evening are not enough. At least two to three liters of liquid should be consumed per day. This also keeps the intestinal contents sufficiently supple.
- Stress and hectic do not give us time to go to the bathroom. However the "revenge" avenges, the intestinal contents thicken strongly. When we finally have time, the chair is hard and the bowel movement is painful.
- We move too little. We spend most of our lives sitting down: at the desk, in the car, watching TV. So we become lazy and our gut too. If you have no bowel movements for several days in a row, you are increasingly suffering and want quick relief.
Reliable agents such as Bisacodyl quickly eliminate the current problem. Anyone who seriously and permanently wants to do something for their digestion should also undertake to eliminate the causes.
20-point program stimulates the bowel movement
The simple Bekunis 20-point program helps. In addition to tips on how to eat and exercise healthily, it also includes advice on how to educate your bowels for a regular bowel movement.
Each adherence to a tip brings a certain score. You do not have to follow all recommendations. But every day so many that you get 20 points.
7 tips for healthy eating
In order to improve digestion and promote bowel movements, you should follow the following tips regarding nutrition:
|6||Eat cereal products from whole wheat flour. This contains four to five times more fiber than white flour.|
|3||Drink more than 1.5 liters of fluid per day. Especially good are water, unsweetened juice or tea.|
|2||Eat some cereal every day, which is made from wholegrain cereals, some milk and fruits of the season.|
|4||Eat raw or not too soft cooked vegetables every day. Also cabbage varieties are recommended because they are rich in fiber.|
|5||Do not swallow while eating, but chew every bite thoroughly. Well chewed is half digested.|
|3||If you are hungry for a glass of wine, drink white wine instead of red wine. Red wine contains tannins that are stuffy.|
|2||Do not drink ice cold beer. Chilled beer at eight to ten degrees C promotes digestion, while too cold beer paralyzes the digestive system.|
5 Tips for "Bowel Education"
These five tips for the intestines stimulate digestion:
|Points||Measure for intestinal education|
|3||Drink a glass of water on an empty stomach immediately after getting up in the morning. This stimulates the intestine.|
|6||Teach your gut to empty in the morning. To do this, you always go to the bathroom for five minutes in the morning at the same time - even if you do not have to. Relax by deep breathing in and out.|
|3||Schedule time for the toilet in the morning. So you can go to the "quiet place" in peace and at home. Sit down for breakfast at the table first. Whoever hurries down his breakfast bun on the stairs quickly often feels the stool when he is on his way to work.|
|5||Always and immediately go to the toilet as soon as you feel a gut irritation. If you suppress the bowel movement, the intestine responds with constipation.|
|2||Keep your "toilet routine" on holidays and holidays. If you sleep late, the intestine likes to lazy. This too can lead to constipation.|
7 tips for movements that get the gut working
The following tips from the Bekunis 20-point program provide more exercise and help to get a regular bowel movement:
|Points||Measure for more bowel movement|
|2||Lie on your stomach, stretch your arms away from you and straighten your upper body. Stop and drop again. Continue to breathe normally. Repeat this exercise ten times.|
|3||Lie on your back and slowly pull your knees to your chest. Hold briefly and slowly stretch again. Repeat ten times.|
|4||Kneel on the floor and lean on your hands. Breathe out completely. Pull the stomach in and let it pop out as powerfully as possible. Repeat three times.|
|2||Stay kneeling on the ground. Pinch the gluteal muscles for six seconds and loosen them again. This trains the pelvic floor and strengthens the intestinal exit. Repeat five times.|
|2||Massage your stomach for five minutes. Lie on your back and relax your stomach. Perform drumming movements on the abdominal wall with your fingers. This stimulus transfers to the abdominal organs and stimulates the intestinal activity.|
|2||Begin each morning with breathing exercises while sitting or standing. As you breathe in, sit up and let your upper body collapse as you exhale. Repeat five times.|
|3||Move enough. Regular walks and sports such as running, walking, cycling and especially swimming support the intestinal activity. At least 30 to 45 minutes.|
The Bekunis 20-point program not only promotes digestion, but overall health and thus well-being. But be patient! Then you will soon see an improvement in your digestion - if you treat your bowel regularly with the 20-point program.