Drink warm drinks
You can try drinking a glass of warm water to provide water and help stimulate the digestive tract. Coffee is very effective in stimulating the intestinal refractive index, stimulating bowel movements.
Walk
Walking in the morning not only helps reduce stress levels but can also help everything in your digestive tract move.
Drink a hot drink and walk. This stimulates the stomach and colon reflex, this reflex sends a signal from the stomach to the intestinal nervous system and back to the colon, helping to stimulate bowel movements.
When you walk, do something to relax, such as listening to birds singing or watching the sunrise. This can help activate the sympathetic nervous system, signal that your body knows it's time to stimulate the activity of the digestive tract smooth muscles, relax the sphincter, push the food out of the stomach and stool out of the colon.
Abdominal massage
Massaging is a way to relax your body and mind. Abdominal massage increases the frequency of bowel movements, reduces uncomfortable symptoms, and has a positive impact on the quality of life in people with constipation.
A good way to start is to lie on your back with your knees bent. Then, use your hands to gently press your abdomen in a circular motion clockwise for about 10-15 minutes.
Relax
Your gut is often considered the second brain of the body. Stress can play a big role in your morning-ay habits. find ways to relax, such as deep breathing, yoga or mindfulness, which are good for the digestive system.
Eat a high-fiber breakfast
Breakfast is not only important in providing energy but also helps you go to the toilet regularly. Putting food in the stomach will help the intestines move. A high-fiber breakfast has special benefits to maintain a regular routine of going to the toilet.
Fiber - the indigestible part of carbohydrates in plant-based foods, helps soften, increases stool volume, and helps stool move through the intestines.
