We all have regular (or at least semi-regular) bowel movements. But those bowel movements aren’t always comfortable or pleasant. Loose stools, constipation, and inferior bathroom products can complicate your experience.
Fortunately, a handful of bathroom upgrades and some diet and lifestyle habits are all you need to have more comfortable bowel movements regularly.
Your Bathroom Environment
Let’s start by looking at the ways you can change your bathroom environment for the better.
Install a bidet.
One of the most significant changes you can make is installing a bidet in your bathroom. Rather than relying on rough toilet paper and wiping incessantly, you can use a gentle stream of water to clean yourself. Granted, this all happens after your bowel movement is complete, but it will still lead to a much more comfortable experience. You’re also going to get cleaner and fresher, so you’ll feel better long after leaving the bathroom.
Upgrade your toilet paper.
If you do insist on continuing to use toilet paper, make sure you upgrade it. There are many different brands and styles of toilet paper, and some are better than others. If you’re willing to spend a bit more, you can get access to a thick, soft toilet paper that’s far less abrasive than a usual variety.
Get a heated seat.
If you live in a cold climate or your bathroom is drafty, don’t underestimate the value of a heated seat. Adding some warmth to your bottom can make your experience more pleasant.
Improve the scent.
One of the worst parts of defecating is dealing with the smell, especially if it’s a remnant from someone in the bathroom before you. There are many ways to mitigate or eliminate odors, such as lighting a candle, installing an air freshener, or spraying the area whenever you use the bathroom.
Enable and practice good posture.
Squatting is now commonly accepted as the ideal posture for emptying your bowels, but it’s not the one most of us follow. Today, it’s easy to find simple devices that make it easier for you to squat comfortably over a toilet. Even if you don’t have one of these devices, you can still fold your legs to relieve yourself in a more comfortable position. You might be surprised at the big difference this can make, making it easier to move stools and reducing strain.
Diet and Lifestyle Habits
What about diet and lifestyle habits?
Eat more fiber.
One of the best things you can do to have more comfortable bowel movements is eat more fiber. Both soluble and insoluble fiber play a role in your digestive health, serving as a bulk matter your body can use to consolidate and move waste. Yarn is available in various foods, including most vegetables, fruits, and whole grains. If you’re not getting enough fiber in your regular diet, consider taking a fiber supplement to make the difference. Flax or chia seeds, mixed into a bowl of oatmeal, could be the perfect breakfast to start your day if there’s currently a shortage of fiber in your diet.
Get plenty of healthy fats.
Fiber isn’t the only thing your body needs to make solid, passable fecal matter. It would help if you also had plenty of healthy fats. Healthy fats are unsaturated fats associated with plant matter rather than animal matter. They include olive oil and peanut oil and can be found in various plant products.
Drink lots of water.
Dehydration is a leading cause of constipation. If you consistently find it difficult to pass your bowel movements, it could be because you’re not drinking enough water throughout the day. Keep a glass of water by you always, and ensure you’re drinking from it regularly.
It’s also a good idea to exercise regularly. As any distance runner can tell you, intense exercise will get your digestive system moving and keep it healthy. Going for a run or a bike ride could make your next bowel movement even easier to pass.
Go whenever you get the urge.
Whenever you feel the urge to go, go. It may be technically possible for you to hold it, and you may want to keep it to finish a conversation or get through a movie, but it’s better to relieve yourself as soon as you feel the urge. Otherwise, you’ll be very uncomfortable before and during the bowel movement, increasing your risk of developing hemorrhoids.
Some of these changes will cost you more money. Some of them will require more discipline and effort from you daily. But if you can commit to all of these changes, or at least most of them, we can almost guarantee you’ll have a much better experience emptying your bowels.