Bowel Habits: Causes and Solutions for Irregularity

Q: Bowel Habits: Causes and Solutions for Irregularity

Hello： The urge to defecate can be controlled by the brain and may be overlooked when one is busy with other activities. <br>Waking up a little earlier each day to establish a routine of morning bowel movements can help minimize distractions during the day. <br>Ignoring the urge

I would like to inquire about the causes and ways to improve?

Hello Dr.
Tsai: I usually have a bowel movement every three days when I am outside (at tutoring classes), and I don't feel much urge to go.
However, when I am at home, I have a bowel movement every day.
Is this difference normal? Could it be related to my situation? I feel a bit anxious about using the toilet.

2.
When I am outside, I need to go to the restroom at fixed times (I have a psychological fear of using public restrooms).
Is it okay to go when I feel the urge, or should I stick to a schedule? Every time I don't have a bowel movement outside, I feel like my entire abdomen is full of stool, which is quite distressing.
3.
How can I improve this situation? Thank you for your response.

A, 20~29 year old female. Ask Date: 2023/03/15

Dr. Cai Anshun reply Gastroenterology and Hepatology

Hello: The urge to defecate can be controlled by the brain and may be overlooked when one is busy with other activities.
Waking up a little earlier each day to establish a routine of morning bowel movements can help minimize distractions during the day.
Ignoring the urge to defecate may lead to constipation.
Changhua Hospital cares about your health.
Dr.
Tsai An-shun.

Reply Date: 2023/03/15

More Info

Understanding bowel habits is crucial for maintaining digestive health, and irregularities can often be linked to various lifestyle factors, including diet, stress, and psychological influences. Based on your situation, it seems that your bowel habits vary significantly depending on your environment, which is not uncommon. Let’s break down your concerns and explore potential solutions.

1. Frequency of Bowel Movements
It’s important to note that bowel habits can vary widely among individuals. While some people may have a bowel movement every day, others may go every few days without any issues. The key is whether you feel comfortable and whether your stools are of normal consistency. If you’re experiencing bowel movements every three days while at your tutoring center but daily at home, this could be influenced by several factors, including diet, hydration, and psychological comfort.

2. Psychological Factors
Your mention of feeling anxious about using public restrooms is significant. This phenomenon, often referred to as "paruresis" or shy bladder syndrome, can lead to a psychological block that prevents you from feeling comfortable enough to have a bowel movement outside your home. This anxiety can cause your body to hold onto stool, leading to infrequent bowel movements and discomfort. It’s essential to address this psychological aspect, as it can significantly impact your bowel habits.

3. Recommendations for Improvement
To improve your bowel habits and alleviate the discomfort you’re experiencing, consider the following strategies:
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a. Dietary Adjustments
- Increase Fiber Intake: Incorporate more fruits, vegetables, whole grains, and legumes into your diet. Fiber helps to bulk up stool and promotes regular bowel movements.

- Stay Hydrated: Aim to drink plenty of water throughout the day. Dehydration can lead to harder stools and constipation. A general guideline is to consume at least 8-10 cups of water daily, adjusting based on your activity level and climate.

- Regular Meals: Try to maintain a consistent eating schedule. Eating at regular intervals can help stimulate bowel movements.

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b. Establish a Routine
- Set a Time for Bowel Movements: If possible, try to establish a routine where you sit on the toilet at the same time each day, even if you don’t feel the urge. This can help train your body to recognize when it’s time to go.

- Relaxation Techniques: Practice relaxation techniques such as deep breathing or mindfulness to reduce anxiety about using public restrooms. This can help ease the psychological barriers you face.

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c. Gradual Exposure
- Practice Using Public Restrooms: Gradually expose yourself to using public restrooms. Start by visiting them when you don’t necessarily need to go, just to get comfortable with the environment. Over time, this can help reduce anxiety.

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d. Consult a Professional
- If your bowel habits continue to be irregular or if you experience significant discomfort, consider consulting a gastroenterologist or a mental health professional. They can provide tailored advice and support, including potential therapies for anxiety related to bowel movements.

Conclusion
In summary, while it’s not uncommon for bowel habits to vary based on environment and psychological factors, it’s essential to address both dietary and mental health aspects to improve your situation. By making dietary adjustments, establishing a routine, and gradually confronting your anxiety about using public restrooms, you can work towards achieving more regular and comfortable bowel movements. Remember, it’s always best to consult with a healthcare professional if you have ongoing concerns about your digestive health.

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