On a perfect weekend morning, you'd wake up, have breakfast, and use the bathroom before hitting the trails or yoga studio—feeling great and not worrying that you might have to pause along the way for an emergency Number 2.
But sometimes, your routine fails you. Maybe you're traveling and in a different time zone, maybe your diet's been a little off, or maybe you've just got a nervous stomach. Some mornings, you just can't go, no matter how much you know it's essential for an enjoyable day of physical activity.
So what do you do now? We looked at the latest research, and talked with Felice Schnoll-Sussman, MD, a gastroenterologist at the Weill Medical College of Cornell University, to find out. Here's what science says about getting yourself to go.
Sip And Sit
Many of us swear by our morning cup of joe as the thing that gets the bowels moving—and although scientists aren't sure exactly why coffee works this way, at least one study has found that it does seem to induce "a desire to defecate." (It's unlikely that caffeine is responsible, because even decaf coffee had this effect.)
But Schnoll-Sussman says that any warm beverage can help stimulate a bowel movement, including a cup of tea or even hot water. "The warm liquid acts as a vasodilator," she says. "It widens blood vessels in the digestive system and helps increase blood flow and GI activity."
Schnoll-Sussman advises drinking a hot beverage in the morning and then sitting on the toilet for a while. "Just the act of sitting there for few minutes can bring on the urge to go, even if you don't feel like you have to right away."
Get Moving
Physical activity can bring on a bathroom break, which is one reason a warm-up can be so important. "Before you head out the door, I would suggest exercising lightly to help stimulate a bowel movement," Schnoll-Sussman says.
If you're trying to unload in the comfort of your own home or hotel room, try jogging up and down the stairs or doing some jumping jacks or dynamic stretches. Already outdoors? Warm up with some strides while you're still near a public restroom.
Wake Up Earlier
"Make sure you're getting up early enough to go through your whole morning routine, including time for the bathroom," Schnoll-Sussman says. "If you're traveling and on a different time zone," she adds, "you should try to stay as close to your body's natural schedule as you can."
If you're from New York and you're visiting Portland, that might mean getting up and having your breakfast on East-Coast time—even if it's a few hours before you would plan on waking up. On the other hand, if you're a Californian traveling to Boston, you'll already be waking up several hours earlier than you're used to. "That's a little bit trickier," Schnoll-Sussman says, "but in this case it's also important to wake up with plenty of time to spare, so that your body has extra time to digest your breakfast and feel the urge to go."
Try A Massage
A recent UCLA study suggests that putting gentle pressure on the perineum—the area between your genitals and anus—may help break up and soften stools for people who have been suffering from constipation.
While it's not yet a common treatment prescribed by doctors (and it wouldn't be her first line of advice for folks who don't typically have pooping problems), Schnoll-Sussman says that it may be helpful for people with specific types of blockages or medical conditions. "It might be worth a try if you're in a bind," she says—and while it will probably be a bit awkward, it certainly can't hurt.
In Case Of Emergency: Glycerin Suppositories?
Some people confess to using glycerin suppositories on particularly stopped-up mornings. But Schnoll-Sussman would not recommend this, especially if you've never tried one before.
"The time it takes for a suppository to take effect is variable from person to person," she says. "It could work in 15 or 20 minutes, or it could take several hours—so if you do it the morning of a big hike or yoga retreat, you risk having to start before it works." If you do want to give suppositories a try, Schnoll-Sussman suggests using them the night , or at least not trying them for the very first time on the morning of.
To Know For Next Time
Getting enough daily fiber is important for keeping digestion regular and preventing constipation. But beware: Consuming more fiber than usual on the day of your adventure can cause diarrhea, so don't eat (or drink) large amounts the morning of, especially if you're not used to it.
Staying hydrated is also key—especially if you're flying on a plane or otherwise traveling. "Constipation occurs when the stool is too dry to move through the body easily, so drinking plenty of water can always help move things along," Schnoll-Sussman says. Filling up on agua and drinking that warm beverage first thing in the morning are the best ways to make sure you're able to go when you need to.