What is meant by ''bowel regularity''?
Bowel regularity is often referred to as regularity of bowel movements or bowel movements. and is a key indicator of gastrointestinal health.
AND defined by the frequency, consistency, and ease of bowel movements.
Ideally, stool should be :
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well formed, soft . The Bristol scale (medical diagnostic tool) is a commonly used tool to evaluate the shape and consistency of stool ;
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easy to evacuate, without the need for excessive effort or pain or the use of laxatives ;
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The normal frequency of bowel movements varies significantly from person to person .
FACTORS THAT AFFECT BOWEL REGULARITY:
Several factors can influence bowel regularity, including:
Diet : Insufficient consumption of fiber in the diet causes intestinal irregularity. Partially soluble or viscous fibres form gels, increasing the fecal volume and decreasing its consistency; insoluble fibres act on the functioning of the gastrointestinal tract, accelerating the transit of the bolus and facilitating the evacuation of feces.
Hydration : Dehydration can make stools hard and difficult to pass . The body tries to conserve water by removing excess water from the stool .
Physical activity : Lack of physical exercise can reduce the frequency of bowel movements. Regular physical activity helps stimulate intestinal contractions, promoting the progression of fecal material and therefore intestinal emptying . Moderate and constant physical exercise also has a significant impact on the qualitative/quantitative composition of the intestinal microbiota, maintaining its biodiversity and health 1 .
Stress: The gut and the brain are highly interconnected with each other and communicate bidirectionally mainly through the autonomic nervous system, the endocrine system (hormones) and the immune system, as well as the microbiota. This ''link'' allows the brain to influence digestive functions and vice versa. For example, chronic stress can induce an acceleration of intestinal motility (leading to problems like diarrhea ) , release of inflammatory cytokines , increased inflammation , altered permeability and consequent activation of the immune response which can alter the composition of the microbiota.
Changes in habits : Changes in daily routine , such as travel or changes in work schedules, can lead to "disordered evacuation" and disturb bowel regularity.
Illnesses : Some medical conditions, such as irritable bowel syndrome (IBS), thyroid disorders and diabetes, and spinal cord injuries , can affect bowel regularity.
Medications : Opioids, iron salts, drugs with anticholinergic effects (such as many antihistamines and tricyclic antidepressants), some antihypertensives, and over-the-counter antacids can slow down bowel function.
Tips to improve bowel regularity
Increase your fiber intake : consume at least 25 grams of fiber per day ( suggested requirement for adults according to LARN ) 2 preferring foods naturally rich in fiber such as fruit, vegetables, legumes and whole grains.
Drink adequately : Water is essential to keep the stool softer , facilitate evacuation and help the digestive system to assimilate foods rich in fiber. It is therefore necessary to introduce the right amount of water : at least eight glasses distributed throughout the day.
Manage stress : Stress and anxiety can negatively affect bowel movement and alter the frequency of bowel movements. Techniques such as yoga can be useful , as it helps manage stress by helping to reduce intestinal disorders and normalize bowel function; autogenic training; progressive muscle relaxation and ''box breathing ''.
Plan a routine : eat at regular times to train your gut and stimulate intestinal function. Avoid skipping meals and plan evacuation after meals, preferably in the morning after breakfast , taking advantage of the physiological gastro-colic reflex.
Exercise regularly : Regular exercise , such as walking, running, or swimming, stimulates the contraction of the muscles of the gastrointestinal tract , facilitating the transit of stool and improving bowel regularity. Even a 30-minute walk a day can make a difference.
Use of probiotics: A probiotic supplement for an average period of 3-4 weeks and in a quantity of at least one billion bacteria per day is useful for restore the balance of the intestinal microbiota in order to re-establish good functioning of the gastrointestinal system for the well-being of the entire organism 3,4 .
Monitor bowel health : If lifestyle changes do not improve bowel function , or if you experience unusual symptoms such as severe abdominal pain or changes in the color or consistency of your stool, it is important to consult a doctor.
REFERENCES:
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Mohr, A.E., Jäger, R., Carpenter, K.C., et al. The athletic gut microbiota. J Int Soc Sports Nutr 17, 24 (2020)
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SINU, LARN IV, 2014
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Hill, C., Guarner , F., Reid, G., et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 11, 506–514 (2014).
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Ministry of Health, Guidelines Probiotics and prebiotics . Indications for foods and supplements containing probiotic microorganisms ( bacteria and/or yeasts ) , or substances prebiotics , traditionally used for the balances of the intestinal flora . REV 2018
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VERONESI Foundation , Prebiotics, probiotics and symbiotics: what they are and what they are used for, 2014
