Maintaining good health is relatively easy, but it requires consistency in a few key areas. Chronic constipation and diarrhea can make daily life difficult, but simple changes can help train the body to improve bowel movements.

The simplest change is to increase water intake. For those who do not drink water regularly, developing this habit can be quite challenging. However, it is very beneficial. This not only enhances bowel function but also improves the function of the kidneys and liver. While water is the best option, caffeine-free beverages like juice and sports drinks are also acceptable. The daily goal is to consume 6 to 8 cups. Coffee and soda can be consumed, but they lead to fluid loss, so they should not be included in the total fluid intake.

The next important step is to increase fiber intake. Eating fruits and vegetables is good, but it can be difficult to meet the daily recommended intake through food alone. Taking fiber supplements like Metamucil or Benefiber can make it easier to reach the recommended amount. These fiber supplements can be taken like vitamins. For those who have very irregular bowel movements, it may take about a month of consistent intake to achieve proper bowel function. Additionally, fiber supplements may cause gas and cramping initially, but these symptoms will subside once bowel activity normalizes.

Among the two extreme symptoms of constipation and diarrhea, constipation is generally more challenging. Constipation can lead to other chronic conditions and various medication side effects. It often causes pain and bleeding and can gradually worsen over the years. It is also a common underlying cause of hemorrhoids and anal fissures. In addition to increasing water and fiber intake, stool softeners and laxatives can often help regulate bowel movements. Stool softeners like Colace soften hard stools but do not push them out. Laxatives like Miralax help push stools out, requiring less effort. Regular use can train the colon to move daily or almost daily. Caution regarding "natural" laxatives: most natural laxatives, such as senna and Senokot, as well as laxative teas, can be addictive. Taking them too regularly can lead to the colon functioning only when laxatives are used, becoming inactive without them. Stronger laxatives like Milk of Magnesia or magnesium citrate can be used in severe cases but should be used sparingly.

Diarrhea can also be problematic. There is often no clear underlying cause for diarrhea. Fiber and water remain important for regulating bowel movements. Water replenishes fluids lost due to frequent bowel movements, while fiber reduces the frequency of bowel movements and helps shape the stool. Antidiarrheal medications like Imodium and Lomotil can be used to slow down bowel function.

These two symptoms are common but are not typically serious. The risk of developing cancer is low, but not zero, and if cancer does occur, symptoms such as pain, bleeding, and itching may arise. Regular colonoscopies can help identify potential causes of serious symptoms. If the test results are clean, individuals can be reassured that their symptoms are not life-threatening. The best approach is to remain calm, follow the recommendations mentioned above, and seek a professional diagnosis.

AKAM (Association of Korean American Medical Graduates)  
AKAM, the Association of Korean American Medical Graduates, is a volunteer organization based in New York and New Jersey. We are dedicated to promoting health and welfare in the community. We focus on volunteerism, education, research, and mentorship for physicians and students interested in medicine. For more information, visit www.akam.org.  
Written by Christina Seo, MD  
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