Hi it’s Dr. Perry!
So, today’s topic is going to be about your bowel movements and it’s extremely important that you know what your bowel movements should look like; what your stool should look like and how often you should be going. When those two things are happening, when the stool looks optimal and you’re having an ideal frequency, that’s a good indication that your digestive system is functioning well. So, how do you determine what it should look like? The best thing is to Google Bristol Stool Chart. You’ll see a diagram of seven different looking stools and you’ll want to look like number 4. So that’s what it should look like. How frequently should you go? Once a day is going to be a minimum up to two or three times a day. 1-3 times a day is ideal and in addition to that you want to feel as if everything got emptied out after those 1 to 3 bowel movements per day. So, you look like a number 4, you’re going a minimum of once a day, that’s ideal, no more than three times a day. You don’t obviously want to be going more than three times a day or having a loose stool which looks different than that number 4. So that’s what you’re striving for. Now if that’s not happening for you there can be multiple causes.
Some of the simpler fixes, they don’t solve the problem for everyone, but make sure you:
- Drink adequate water, so you’re hydrated
- Have a diet that has adequate amount of fiber in it
- Have an ideal level of magnesium.
Magnesium is a natural muscle relaxer and laxative and many, many of the patients I work with, many of the people in the world have a deficiency of magnesium, so you can supplement with magnesium without going to have a blood test, so I recommend 300 to 500 milligrams of magnesium, taken at bedtime. It can come in a capsule or a powder form, and it’s going to be attached to another compound and so that would be the chelate. You’re going to want to look for magnesium citrate, malate, or glycinate. Any of those three forms are best absorbable. So, if you have additional questions about optimal bowel movements, feel free to reach out to me personally and I can help you determine what might be causing you to have less than optimal bowel function.