Digestion might not be a hot topic of conversation, but staying regular is something we must all strive for. Removing the toxic waste we eliminate when we have a bowel movement is essential for health, and if we get too backed up, it is painful and puts us at risk for many health concerns. Here are a few things you should know about number two.
How Often Should I Go Number Two?
Everyone is different, so it is most important to know what your ‘regular’ is. Some people go 1 to 3 times a day, and it is not a concern if you go at least 3 times a week. However, if regular for you is 2 times a day, and you haven’t gone in 2 days, you may feel constipated.
A Proactive Approach To Constipation
Many things can lead to constipation, such as prescription meds, low-fiber diet, a diet high in processed foods, and dehydration. However, you can take a take a proactive approach by:
- Drinking at least 64 ounces of water or herbal tea each day—more when constipated
- Limiting greasy, high fat, and refined sugar foods
- Consuming 14 grams of naturally occurring fiber per 1,000 calories—this is around 25 grams a day for women and 35 grams a day for men
- Eating 4 or 5 servings of both fruits and vegetables each day
- Chewing your food well
- Using a Squatty Potty
- Taking a daily probiotic
- Drinking Epsom salt as directed when constipated
- Increasing the Omega-fatty acids in your weekly diet
- Exercising and twisting stretches 4 or 5 days a week
- Relax, because stress is a leading cause of digestive issues—both loose stools and constipation
If your constipation persists, talk to your doctor about the healthy changes you can make to your diet and daily routine, or about alternatives to long-term prescriptions contributing to your painful constipation.