Say Goodbye to Constipation: 3 Simple Methods for Smooth Bowel Movements and Radiant Skin

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Constipation is one of the modern conditions that affect our daily lives. Chronic constipation can further strain an already stressful lifestyle and exacerbate gastrointestinal problems.

So how many bowel movements a day is considered normal? How many days without a bowel movement is considered constipation?

In this episode of “The 100 Doctors, the 100 Treatments,” registered traditional Chinese medicine (TCM) practitioner Ms. Yuen Oi-lin from Hong Kong addresses these questions, explaining how to self-diagnose health based on the shape of one’s stool and providing some daily tips for gastrointestinal health.

The Gut as the Second Brain

The gut plays a crucial role in human health. The intestines contain hundreds of millions of neurons, making them the body’s second brain.

The large intestine has a large surface area with billions of microbes. Studies have found that gut microbiota can influence systemic inflammation, oxidative stress, blood sugar control, and even the occurrence of facial acne.

Seventy to 80 percent of the body’s immune cells reside in the intestines, indicating a close relationship between the immune system’s strength and gut health. Research has shown that gastrointestinal problems can increase the risk of common illnesses like influenza.

Constipation deters the timely elimination of metabolic waste from the body, disrupting metabolism and leading to gastrointestinal and other diseases. It can also contribute to poor skin conditions and frequent acne breakouts.

Factors Leading to Constipation

Like many other diseases, constipation is closely related to stress and tension. Excessive worry and high stress levels can disrupt the digestive system, including the gastrointestinal tract.

Diet is also closely associated with constipation. Consuming a low-fiber diet, excessive meat intake, and insufficient intake of vegetables and fruits can lead to constipation. Excessive consumption of spicy foods can also contribute.

Certain conditions, such as abdominal tumors or pregnancy, can exert pressure on the intestines, making it difficult for bowel movements to occur regularly.

From the perspective of TCM, constipation is often caused by insufficient qi and blood circulation in the intestines. In TCM theory, “blood” primarily nourishes the body and maintains moisture, while “qi” can be understood as the energy that constitutes human life. Insufficient physical activity and prolonged sedentary behavior can obstruct qi and blood circulation.

Clearing Dry and Hardened Stool for Acne-Free Skin

Ms. Yuen pointed out that many people with acne-prone skin, eczema on their back or chest, or other skin issues often have underlying constipation problems.

She explained that, according to TCM principles, skin issues are closely related to intestinal health. Treating skin problems should start with regulating the intestines. Clearing dry and hardened stool can result in clearer and healthier skin. With regular bowel movements, skin treatments will work better.

How Many Bowel Movements per Day Is Considered Normal?

Ms. Yuen explained that having one or two daily bowel movements is generally considered normal; some may even have three or four per day. As long as this pattern is consistent, there is usually no cause for concern. However, if there is no bowel movement for three to four days or more than a week, it can be considered constipation.

In addition, some people feel the need to immediately go to the bathroom after a meal even though they don’t have diarrhea. This can be attributed to a more sensitive digestive system; it is usually not an issue if it is not accompanied by diarrhea.

Ms. Yuen said she has seen many people experience this issue. While some may worry the intestines do not have enough time to absorb nutrients, if everything else is normal and the person is not losing weight, the intestines will still effectively absorb nutrients.

Determining Health Based on Stool Appearance

What shape of stool is considered healthy? Ms. Yuen said the stool should be formed and not too hard or dry. It should have a slightly moist texture but not be loose. If the stool consistently appears loose, it may indicate a deficiency in the spleen, which requires restoring spleen qi. In TCM, organs correspond more to functional and abstract ideas than they do in modern medicine. In addition to its immune function, the spleen in TCM also has the function of regulating the digestive system.

If stool appears like dry, small, ball-shaped pellets resembling sheep droppings, it may indicate insufficient intestinal blood supply, which results in inadequate lubrication.

Abnormal stool can also be a symptom of colorectal cancer. How can one determine if they have colorectal cancer? The shape of the stool can provide clues. For example, someone experiencing constipation may pass stool with a curry-like consistency or even have rectal bleeding. In such cases, consult your physician to check if these are signs of colorectal cancer.

3 Methods to Maintain a Healthy Digestive System

1. Maintain a Relaxed Mindset

Ms. Yuen suggests that one must not stress excessively to maintain a healthy and smoothly functioning digestive system. Whether it’s related to studying, work, or personal and emotional matters, it is essential to approach these with a relaxed mindset.

2. Dietary Therapy

Self-regulation can be achieved through dietary therapy. TCM offers a formula of fluid-generation decoction, which includes three herbal ingredients: Ningbo figwort root, Rehmannia, and Ophiopogon tuber. This formula helps increase fluid generation in the intestines. It can be prepared as a tea. This formula is suitable for constipation caused by insufficient fluid in the body, particularly in older adults. “Body fluids ” is the general term for all normal bodily fluids, including the internal fluids of the organs and their normal secretions.

For constipation caused by weakness in qi and blood, taking Chinese Angelica root or cooking it with Codonopsis root in a soup can be beneficial.

In terms of food choices, consuming seaweed is recommended for intestinal lubrication. Seaweed can be added to porridge or soup. Research has shown that a water-absorbing component in seaweed can effectively improve constipation.

3. Abdominal Massage

In addition, Ms. Yuen suggests massaging the abdomen daily to promote intestinal peristalsis. Whether sitting or lying down, place one hand on the navel (left side for men, right side for women), and then place the other hand on top. Rotate the hands clockwise in a circular motion, gradually increasing the circle’s size for 36 rotations. After a short pause, repeat the same motion counterclockwise, starting with a large circle and gradually making it smaller, for another 36 rotations. Finally, take a moment to rest. Repeat this exercise twice daily, and it should be effective over time.

Many abovementioned herbs may sound unfamiliar, but they can be found in health food or Asian grocery stores. It’s essential to consult with a professional for specific treatment plans based on individual constitutions and conditions.

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