Do you suffer from constipation? Avoid it with these three habits
Millions of people suffer from constipation, a condition that when it becomes severe and chronic can lead to a real ordeal even leading to painful blockages of colon.
Statistically, women are usually the most affected by chronic constipation, although the truth is that there are many factors that can influence our intestinal rhythm. For this reason, if you suffer from constipation, avoid it with these three habits.
More than 15% of the population suffers from constipation problems and fails to evacuate more than three times a week. A problem that, in addition to creating uncomfortable sensations such as belly swelling, can lead to bigger and more painful problems.
To avoid falling into constipation, it is essential that we change certain eating habits and undesirable lifestyles. If you are one of those who suffer severe and continuous constipation pay attention to these tips.
Three fundamental habits against constipation
- Regarding diet : avoid processed and greasy food is essential as it slows down and negatively affects the natural processes of digestion. Try to increase the consumption of foods rich in fiber, such as fruits and vegetables, and foods that help stimulate the natural intestinal process such as resistant starch or those that contain high doses of simple sugars.
It uses fiber-rich foods avoiding those processed, extremely greasy or inflammatory
In the same way, if we suffer from chronic constipation it is important that we restrict the most inflammatory foods and that they generate more gases , in this way we avoid complicated and even painful situations trying to expel them. Write down these nine tips to fight against gases.
- As for hydration : good hydration is essential for our body and, therefore, for our colon and digestive system. In fact, studies have shown that good hydration can be even more important than fiber intake when it comes to avoiding constipation.
Undoubtedly, the best hydration option is water but if you are one of those who find it hard to take the recommended daily amount, use some tricks or alternatives like these to get it in a simpler way.
Hot infusions can also be an effective alternative to hydration that facilitates bowel movement. On the contrary, it avoids the consumption of stimulating drinks such as alcohol or caffeine that may interfere with intestinal and digestive processes.
Opt for abdominal exercises and aerobics that contribute to an improvement of intestinal transit
- As for life habits : accelerates the digestive process and promotes your bowel movements with the practice of exercise. Physical exercise is essential to keep us in shape and to achieve an optimal balance in all body processes. On the contrary, sedentary lifestyle can contribute to constipation and hinder your digestive processes.
Choose appropriate exercises that help the fluidity of the intestinal transit. Use as an aid to abdominal exercises, aerobics or if necessary to massage the abdominal area.
Should I turn to laxatives?
You always have to be careful when we resort to this type of medication. Control the amounts we take is essential to avoid falling into a dependence on them and, furthermore, it is important that we do not take them for a long time and without any medical supervision.
Remember that before medicating us the best option is to try to eliminate or avoid the reasons that really lead us to suffer the situation of constipation. Controlling nutrition, hydration and lifestyle are the fundamental pillars to avoid this problem.