When it comes to gut health, most people first think of bowel movements. While bowel movements do reflect and impact intestinal health, achieving smooth elimination requires paying attention to the following points:
1. Go to the bathroom immediately when you feel the urge. Avoid distractions like reading newspapers or using your phone while on the toilet, as they can interfere with the process.
2. Avoid prolonged sitting on the toilet. If no urge to defecate occurs after 5 minutes, stop trying.
3. Avoid straining excessively during bowel movements to prevent anal injury. Gradually increase pressure and push naturally with the body's rhythm. For constipation or difficult bowel movements, straining not only hinders evacuation but may also increase cardiovascular pressure. Many heart attack patients experience sudden episodes in the bathroom precisely because improper straining caused blood vessels to rupture before stool was expelled. When bowel movements are difficult, gently contracting the anal muscles can be more effective.
4. After finishing, lift your hips first before slowly straightening your back to stand, preventing dizziness or fainting.
Additionally, here's a natural therapy to aid bowel movements: Sit over a basin containing approximately 2000 milliliters of hot water and steam. The heat stimulates intestinal contractions and softens stool, facilitating passage.