7 Ways To Counter Constipation Problems
Irregular digestion can add centimeters to your waist and put you in discomfort. These are possible causes and tips to relieve constipation.
1. Eat more fiber
“The recommended fiber intake is 25 to 50 grams per day, ” says Dr. Marshall (eg, one cup [250 mL] of Raisin Bran, two slices of wholemeal bread, one-half cup [125 mL] Raspberries, a cup of cooked adzuki beans and an apple totaling more than 35 grams of fiber). However, the doctor adds, “Canadians eat an average of only 10 grams per day.” Foods containing much fiber include cereals such as wheat germ and bran, whole wheat flour and rye flour, bread with seeds, fresh fruit (including berries), dried fruit such as Figs and prunes, vegetables and legumes such as chickpeas, lentils, and beans.
2. Exercise regularly
Your goal is to be physically active at least three times a week for 30 minutes or more, suggests Mrs. Battistella. Physical activity stimulates your intestinal muscles and makes their work more efficient. It also reduces the duration of intestinal transit, and the stools are therefore more hydrated.
3. Drink plenty of water
Marisa Battistella recommends eight glasses of water a day. The water lubricates the intestines and moistens the foods you digest, which facilitates their transit.
4. Relieve stress
“Stress has a major effect on digestion,” says Dr. Marshall. We sometimes say that the intestines are the small brain of the human body. The brain and organs are very closely connected. Intestinal movements respond to multiple exchanges of signals between these two organs. When the mind is stressed, the bowels are also emphasized. Also, stressed people often do not exercise enough and eat too fatty food.
5. Be regular
Intestinal movements are linked to the biological clock of your body. If you ignore signals telling you to go to the saddle, it leaves more time for the large intestine to dehydrate your stools, and they pass more difficult. (An idea: Give yourself enough time, in your morning routine, to immediately consider the need to go to the saddle.)
6. Use a laxative if necessary, but in moderation
Most over-the-counter products are not a problem, as long as you follow the dosage. However, if you take too much, your intestines will become lazy. “Begin by putting your life in order,” advises Mrs. Battistella. For occasional use, you can choose between various products: mucilaginous laxatives, such as Metamucil or Prodiem, increase the water and fiber content of the stool, which speeds up intestinal transit (drink plenty of water with these products); Osmotic laxatives, such as Laxilose, help the fluids to flow and stimulate the muscles that participate in digestion; Saline laxatives, such as milk of magnesia, hydrate the colon to promote passage of stools; Stimulant laxatives, Like Dulcolax and Ex-lax, cause muscular contractions in the intestines, which causes the stool to progress, but it should not be abused; And emollient laxatives, such as Colace, Surfak and Soflax, help transit. An enema can be useful in severe constipation. Suppositories can also help, but they only lubricate the end of the colon. To find the product you need, ask your pharmacist for advice. However, they only lubricate the end of the colon.
For some, travel is a time when it is hard to go to the saddle. ” The recipe is simple: fiber, water, and exercise,” says Dr. Marshall. However, these three ingredients are often lacking when traveling. Drink plenty of water and when you go out to eat, choose a menu that includes fruits and vegetables. Pack a small supply of fiber-rich foods, such as soft bars, in your luggage. Also take your sneakers with you, like this, there will be no obstacles to your daily exercise session.