Constipation: How to stimulate a lazy transit
For some, Constipation is an occasional problem, but for others, it is a daily nightmare. There are solutions.
“To be part of the constipated band,” says Giulia Enders with humor in her book Le Charme discrete of interesting, we must meet at least two of the following criteria:
- Go to the bowel less than three times a week,
- Produce very hard stools for at least a third of the total production and often in the form of small dots,
- Be obliged to force it to get rid of it and get there only with a little help (tricks or medications)
- Alternatively, never having, on leaving the toilet, the liberating sensation of the accomplished work! “
What to do to regulate its transit.
- Be more attentive to its fiber intake
“Focusing on the insoluble fibers that stimulate peristalsis, movements of the intestine to advance food, and increase the volume of stools,” says Florence Foucault. Moreover, to maintain a maximum level, prefer the raw vegetables that cooked. ”
Among all fiber foods, preference should be given to those with predominantly insoluble fiber, such as whole-grain products, fruits, and vegetables with edible peel (fig, tomato, zucchini, sweet pepper, radish …), salad, celery, cabbage – flower, legumes, dried fruit …
In order not to rush the intestine and avoid bloating, it is better, however, if one were a modest amateur of fibers until then, increase them very gradually.
- Drink enough
Because of water hydrates and softens stools, and because the fibers, to accomplish their mission, need liquid:
“One and a half liters of water a day in normal times, we can go up to two liters constipation phase, preferring the waters rich in magnesium,” says Florence Foucault. The latter promotes muscular contraction, including the muscles that cover the intestinal wall. ”
The waters richest in magnesium: Hepar (flat) and Rozana (gaseous).
If the water remains the reference drink, we can also indulge with herbal teas: verbena, mint, linden, orange blossom, camomile … For herbal teas for laxative purposes, do not exceed 8 to 10 days of Because, as Professor Peyrin-Biroulet says, “they may end up irritating the intestine.” ”
- Resting after meals
According to Giulia Enders, it is when we are relaxed that our intestines work best because it has as much energy as possible. Relaxation does not mean slumping on a couch, but rather strolling about ten minutes after the meal.
- Practicing physical activity
“By strengthening the muscles of the abdomen, it has a mechanical action on peristalsis, which promotes the draining of the intestine,” says Dr. Warnet. Walking associated with a little abdominal gym is already good. ”
- Go to the toilet
“Providing it is more or less in line with physiological needs, setting a fixed time to go to the bathroom can be very reassuring for constipated people,” adds Dr. Warnet. If this ritual remains ineffectual, there is no need to bother with the risk of creating additional anxiety, but when the desire is there, we can not hold back!
Adopt also the right position! The position seated on the bezel of the toilet is physiologically not conducive to an efficient “evacuation,” unlike the squatting position.
The advice of Giulia Enders to get as close as possible: “It is enough to put your feet on a small little stool and to learn the bust slightly forward. ”
When on the outside, Dr. Warnet offers a more practical alternative: “Catch his knees with his hands and tip the bust back until finding the balance. ”
- Facilitate transit through a massage
Place the hand at the bottom right of the belly, at the level of the appendix, raise it under the right ribs, cross horizontally to the left ribs, go down to the lower left of the belly and then retrace towards the area of the appendix. Like a square in a clockwise direction:
“This massage should be done morning and night during periods of constipation, taking at least six turns starting with a medium pressure of the hand, then active, then very light,” says Dr. Warnet.
- Anticipate risk situations
Naturally “booby,” the intestine hates changes, especially when one tends to be constipated. Hence the advice of Giulia Enders: if a trip or a business trip is to be announced, slip a packet of prunes into his bag: “As it takes two to three days to benefit from their effects entirely, ‘Anticipate a bit and afford a small ration the day before departure or arrival.’
- Medicines that can help
In the first instance, ready-to-use fibers can be recommended. There are several types:
Chewing squares: based on oat bran, fruits, and vegetables, they are useful and practical, to take with you. Take with a large glass of water.
Blond psyllium: this plantain variety is suitable for the fragile intestines. “His mucilages, by capturing and holding water, actually improve constipation,” says Dr. Warnet. They can be taken as a powder, at the rate of 1 c. To c. Per day at first, then gradually increasing until the correct dosage is reached. A natural, non-irritating laxative, it can even be used over the long term.
The acacia fibers: “According to the returns of my patients, these soluble fibers also work very well, at the rate of 1/2 c. Of powder or 1 capsule in the middle of a meal then to two according to the effect. ”
In the second intention, laxatives are offered when fiber supplementation is not sufficient or during an unusual event that is conducive to constipation (travel …).
“These drugs can create a” dependency “of the intestines and a rebel constipation, says Professor Peyrin-Biroulet. Rather, Forex osmotic agents are more effective and better tolerated than others. The laxatives were emptying all the contents of the large intestine; it may pass three days before it is filled again. There is no need to repeat it in the meantime.