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Regular bowel movements are an important indicator of overall health, yet many people suffer from constipation, mistakenly considering it normal. Gastroenterologists claim that a few simple actions performed before 9 a.m. can significantly improve the digestive system's function and promote regular bowel movements, according to the portal ferra.ru.
Experts recommend starting the day with a glass of warm water or a cup of coffee. Warm beverages not only rehydrate the body after a night's sleep but also naturally stimulate intestinal peristalsis. Coffee contains substances that enhance the motility of the gastrointestinal tract, promoting faster food transit and timely elimination.
After your morning drink, taking a short walk can be very beneficial. Dr. R. Thomas DaVee, head of the gastroenterology department at Memorial Hermann Greater Heights Hospital, emphasizes that physical activity greatly improves bowel function. Even a 10–15-minute walk can kickstart natural digestive processes and aid bowel movements.
An effective method for stimulating the intestines is abdominal massage. Scientific studies confirm that regular massage not only increases the frequency of bowel movements but also improves stool quality, making elimination easier. Gently massage the abdominal area in a clockwise motion for 5–10 minutes.
Doctors also stress the importance of establishing a regular toilet schedule. Dr. Ashkan Farhadi of MemorialCare Orange Coast Medical Center notes that the body quickly adapts to a set routine, and the intestines begin to function "on schedule." Attempting to empty the bowels at the same time each day trains the body and gradually builds a lasting habit.
It is also important not to underestimate the impact of stress on digestive health. Morning relaxation practices—such as deep breathing, yoga, or meditation—help normalize the nervous regulation of the intestines. Spend at least five minutes after waking up to release tension, and it will have a positive effect on the entire body.
A high-fiber breakfast completes the set of morning measures for a healthy gut. Oatmeal, whole-grain bread, fresh fruits, and berries provide the necessary fiber that increases stool bulk and promotes softness. Dietitians recommend consuming at least 25–30 grams of fiber daily to maintain digestive system health.
Doctors also remind people that regular bowel movement issues should not be ignored, especially if accompanied by pain, bleeding, or sudden changes in stool characteristics. In such cases, consulting a specialist is essential to rule out serious conditions.