How to fight constipation
Constipation occurs when the intestinal transit operates more slowly than usual, making progress and removal of stools difficult or impossible. When suffering from constipation, apart from the inability to evacuate fecal matter, it is okay to suffer from flatulence, loss of appetite, abdominal pain and inflammation of the stomach, among others. Let’s see in detail how to combat constipation.
What causes constipation?
1. Low fiber diet. One of the leading causes of constipation is related to daily diet. People who follow a low fiber diet cause alterations in the intestinal transit. It is, therefore, usual that they suffer from this affection. In this case, the patient must make certain changes in his eating habits such as:
- Include foods high in fiber in the diet such as fruits, vegetables, legumes, grains and dried fruits.
- Avoid foods that constipate such as white rice, banana (green), apple, cooked carrot, pastries and greasy foods.
- Always prefer integral cereals instead of those that are refined or processed.
2. Insufficient fluid consumption. The dehydration or low fluid intake also causes problems in the functioning of the intestinal transit by promoting constipation. Drinking the adequate daily amount of water (2 L) and taking juices or food rich in water facilitates stool deposition by moistening the intestine.
3. Sedentarism . People who live an entirely sedentary life or have little physical activity are much more likely to suffer from constipation than those who usually do so. Do physical activity, whether 20 or 30 minutes a day, aside from providing tremendous health benefits, promoting internal mobility and therefore stool removal.
4. Stress and anxiety. Among the causes of constipation, one finds that it may also be due to certain psychological factors such as stress or nervousness that are experienced day by day. This is because stress situations involve a series of changes in the patient’s daily habits (tendency to a sedentary lifestyle, nibbling, reduction in the consumption of foods high in fiber, etc.) which favor digestive imbalances by giving Place to affections such as constipation. This situation is very common, for example, when we are traveling or are spending an extended time away from home. A series of variations take place and eventually affect our internal rhythm.
5. Pregnancy . The Constipation is a relatively common problem among pregnant women, because an increase in the hormone progesterone occurs, which causes intestinal pace is slower than normal. Moreover, the enormous pressure exerted by the uterus on the rectum during the last months of gestation may aggravate the problem.
6. Diseases . Apart from the causes of constipation mentioned above, it can also be part of the symptoms of more severe pathologies such as:
- Parkinson’s disease
- Irritable Bowel Syndrome
- The Depression
- Colon Cancer
How to avoid constipation
1. Consider drinking throughout the day. Take a 1.5L bottle and drink it between morning and afternoon. Fill it again in the late afternoon and finish it during the evening. You will have drunk the 3 liters recommended in case of constipation, and you will take a healthy habit. If the water looks bland, add a little lemon juice.
Discover the benefits of fasting lemon water.
2. To avoid constipation, change your diet. Healthy people on a balanced and varied diet often have regular intestinal transit, but those on nutrient-poor diets often suffer from constipation. To add more fibers to the diet, we recommend you to:
- Consume foods high in fiber such as whole grains, fresh fruits with skin and fresh vegetables. Follow the recommendations of the food pyramid regarding proportions.
- Always choose cereals and “full” products rather than those that are processed or refined, to ensure a proper fiber intake in your diet.
- Choose slow sugars rather than quick sugars because they contain more fiber.
3. The physical activity is not only good for our figure, but it also has many benefits for our health. One of the main advantages of physical exercise is to promote and regulate intestinal transit by avoiding constipation. Sedentary people are more at risk of constipation than those who exercise regularly. Establishing a daily exercise routine in keeping with your age and resistance is essential to improve your gastrointestinal health.
4. Another factor that promotes constipation is delaying or slowing the time to go to the toilet. When the need to defecate is felt, we must go to the bathroom because if not, it not only promotes constipation but it can also trigger a series of inflammations and digestive discomfort, and one can feel very sorry.
5. Some specialists recommend establishing schedules to go to the toilet, preferably in the morning at the first hour, thus improving our intestinal transit and avoiding constipation.
Sports against constipation
After each meal, you must walk at least 15 minutes and do breathing exercises. It is critical to engage in physical activity. If, on the contrary, this constipation is due to nervous spasms after meals, lie down on your back by doing some breathing exercises, breathe calmly and deeply at the end of meals.
If possible, do abdominal and respiratory exercises to better fight against constipation. Inhale thoroughly by swelling the lungs well and exhale carefully so that the diaphragm pushes the stools naturally when the sphincters are open.