The road to comfortable bowel movements! 3 habits for daily bowel movements

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Why can't you have a bowel movement every day? 3 simple habits to get regular bowel movements

Hello, I'm Jon. I'm a Japanese blogger who writes about self-improvement and lifestyle. Today, I'd like to discuss the issue of not being able to defecate every day, a problem many people face. Regular bowel movements are fundamental to a healthy lifestyle. However, persistent constipation (a condition in which stool is not expelled smoothly from the intestines) can affect not only physical discomfort but also mental well-being. I myself have struggled with constipation in my busy daily life, and I've learned the importance of forming good habits. In this article, I'll use reliable sources to explain the main causes of constipation and three easy habits to incorporate. As a starting point, I'll use mindbodygreen's 2023 articles as a reference and provide updated information.

First, let's consider the causes of constipation. Constipation is not only characterized by infrequent bowel movements, but also by abdominal bloating and discomfort. Medically defined as "a condition in which the body is unable to comfortably expel a sufficient amount of stool that should be excreted" (based on the guidelines of the Japanese Association of Gastroenterology). In many cases, lifestyle habits are the cause, and according to an article published on August 1, 2025, by the Japan Health and Beauty Information Network, chronic constipation can easily reduce quality of life (QOL). So why can't you have a bowel movement every day? The main reasons are lack of water, an unhealthy intestinal environment, and irregular lifestyle habits. Let's look at these one by one.

Lack of hydration is one of the major causes of constipation. When the body does not have enough water, stool hardens and does not move smoothly through the intestines. An article in mindbodygreen points out that "if you do not drink enough water, your stool will dry out and become difficult to excrete." In fact, a column in the Ishikawa Gastroenterology and Endoscopy Clinic published on August 21, 2025, emphasized that daily hydration is the key to improving constipation. From my own experience, simply drinking a glass of water when I wake up in the morning can help activate my bowel movements.

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Cause 1: Lack of water causes hardened stool

Let's take a closer look at the mechanism behind dehydration. The human body is made up of approximately 60% water, and the intestines need water to keep stool soft. According to an article by Wakamoto Pharmaceuticals published on March 30, 2023, when there is a lack of water, the large intestine absorbs too much water from the stool, causing it to harden. This is one of the main reasons why people are unable to have a bowel movement every day. In particular, busy modern people tend to consume a lot of caffeinated beverages, which is said to promote dehydration.

The latest information, published on April 22, 2025, in a Digital Clinic Group column, cites dehydration as a cause of constipation and recommends drinking two liters of water per day. My personal story is that when I used to work at a desk and often forgot to drink water, I only had bowel movements two or three times a week, and the weight in my stomach was stressful. So, once I made drinking more water a habit, my condition improved dramatically.

Cause 2: Intestinal imbalance and dietary influences

The next problem is an imbalance in the intestinal environment (the balance of bacteria living in the intestines). When the number of good bacteria (intestinal bacteria that have a positive effect on the body) decreases, stool formation and peristalsis (intestinal contractions) become less smooth. A September 25, 2024 article from Himawari Clinic recommends yogurt and fiber-rich vegetables as foods that are effective in improving constipation. These are said to help regulate the intestinal flora (intestinal bacterial flora).

Furthermore, according to an Alinamin Pharmaceutical column updated on October 30, 2023, poor intestinal health is often caused by stress and irregular eating habits, and if it becomes chronic, it can lead to severe constipation. A JHO article published on August 1, 2025, in line with the 2023 guidelines, also states that improving your intestinal health is important for fundamentally improving constipation. Personally, I've noticed an improvement in my mental well-being since I started consuming fermented foods with an eye toward my intestinal health.

Cause 3: Irregular lifestyle and lack of exercise

The third cause is poor lifestyle habits. Holding in bowel movements and lack of exercise can slow down intestinal function. A November 11, 2021, article on Boraginol lists holding in bowel movements and malnutrition as lifestyle habits that can lead to constipation. Additionally, an October 31, 2024, Kenei Pharmaceutical column recommended daily walks as a home remedy for constipation. This is said to promote intestinal peristalsis.

NHK's "Today's Health" article from September 18, 2025, also pointed out that regular bowel habits are essential for preventing constipation. Speaking from my own experience, by incorporating toilet time into my morning routine, I was able to have a bowel movement every day. From the perspective of forming a habit, the trick is to make small self-improvement changes one after another.

Three simple habits to achieve regular bowel movements

So, how can you improve your condition specifically? Based on an article by mindbodygreen, we'll introduce three simple habits. These are easy for even beginners to adopt, and are also recommended from the perspective of self-improvement to increase productivity. Try putting them into practice first. However, this is general information and not medical advice. If you experience persistent constipation symptoms, be sure to consult a doctor. It could be a sign of a serious illness.

Habit 1: Increase your daily water intake Aim for 2 litres of water per day, starting with a glass first thing in the morning and drinking more frequently between meals. This will help soften your stool and make it easier to pass, according to mindbodygreen.
Habit 2: Eat a diet that promotes good gut health - Eat a diet rich in fiber (the indigestible components found in vegetables and fruits) and fermented foods such as yogurt. An article by Himawari Clinic recommends bananas and prunes as foods that have an immediate effect. Just add one to your daily diet.
Habit 3: Maintain a regular bowel movement routine - Make it a habit to go to the toilet after breakfast or at a set time. Take a 30-minute walk a day for exercise. According to a column by Alinamin Pharmaceutical, constipation can be prevented by making some lifestyle changes.

By combining these habits, you'll likely see a change in just one week, just like I did. A Kenei Pharmaceutical column from October 19, 2023, states that improving your intestinal environment not only helps with constipation but also contributes to overall health. The key to forming a habit is to use a tracking app to record your progress. It's also an effective self-development method for improving productivity.

Important points to note when practicing and the latest information

Be sure to follow safety precautions when starting a laxative. If using a laxative, start with an over-the-counter medication and seek medical advice if it doesn't work. An article from Zelia Pharmaceutical (published on an unknown date but based on the latest information) details the definition of constipation and advises taking individual differences into consideration. Additionally, an August 21, 2025, article from Ishikawa Gastroenterology recommends considering specialized treatment if chronic constipation persists for more than three months.

The latest guidelines, the 2023 Guidelines (see JHO article), recommend herbal medicine and lifestyle therapy. In a December 23, 2024 article by SS Pharmaceuticals, registered dietitian Mayumi Atsumi offers reliable suggestions for relieving constipation. Based on this information, my blog offers lifestyle suggestions for improving mental well-being.

Furthermore, Morinaga Milk Industry's information (published date unknown) states that bifidobacteria (a type of beneficial intestinal bacteria) can help improve constipation. Kobayashi Pharmaceutical's Oil Del page also emphasizes the importance of reviewing your lifestyle. Utilize these to ensure regular bowel movements every day.

Summary: Make it a habit to live a healthy life

There are three main reasons why you can't have a bowel movement every day: lack of hydration, an unhealthy intestinal environment, and lifestyle habits. By correcting these three simple habits, you can achieve regular bowel movements. In my experience, these changes also improve your mental well-being. Try one today. Consult your doctor if the symptoms persist.

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Solve your bowel problems! 3 habits to get a clean and comfortable bowel movement every day