Constipation is a problem that affects many people in our busy and stressful modern life. It often results from our bad eating habits, lack of movement and an abnormal lifestyle. In this article, we will consider what constipation is, what are the reasons for this, and how to deal with them to enjoy a healthy and comfortable movement mode.
What exactly is constipation?
Constipation is a ailment that is often defined in a subjective way. It includes various forms of disturbed defecation, such as rarer than the expected frequency, low volume and hard consistency of the stool. Some theories define constipation as a stool stop due to incomplete bowel movement. In the past, it was thought that defecation less than 3 times a week was constipation, but currently additional features, such as a small volume or a hard stool, were taken into account. There is also a belief that the one who needs or thinks that he needs laxatives or other methods facilitating defecation suffers from constipation.
Causes of constipation
Constipation can have various causes, mainly associated with our lifestyle and eating habits. Here are some of the most common factors contributing to the problem of constipation:
- Bad eating habits: Diet low in fiber, rich in simple sugars, white flour and fats can lead to digestive disorders and bowel movements.
- Incorrect eating habits: Irregular food and food in a hurry can negatively affect our digestive system.
- Insufficient fluid intake: Appropriate hydration is crucial for the proper functioning of the digestive system.
- Inappropriate lifestyle: Lack of physical activity and a sedentary lifestyle can slow down intestinal peristalsis, which contributes to problems with defecation.
- Some medications and supplements: Some drugs, such as those containing iron or antidepressants, as well as supplements, can affect the functioning of the digestive system.
Effective ways to deal with constipation
Now, when we know the causes of constipation, it is worth learning effective ways that will help us deal with this problem:
Water
Let’s try to drink at least 2 liters of water a day. Magnesium -containing drinks, such as appropriate minerals, also work well.
Abdominal massage
The abdominal massage towards the clock’s instructions helps to improve circulation in this area, which supports intestinal peristalsis.
Fiber
Sesame oil and poppy flour
Adding these ingredients to the diet can help ensure the right consistency of the stool.
Fruit and herbs
Probiotics
Diet rich in fiber
It is important to include fresh fruit in the diet (apples, pears, plums, grapes), dried plums, vegetables (especially deciduous), pods, nuts, chia seeds, linseed and others.
Movement and exercises
Regular physical activity can significantly improve intestinal peristalsis and reduce the risk of constipation.
To sum up, constipation is a ailment that is worth faceing to face, because it can affect our daily functioning and well -being. Simple changes in diet and lifestyle, such as increasing fiber intake, drinking the right amount of water and regular physical activity, can help deal with this problem. However, if constipation is chronic or increasing, it is always worth consulting a doctor to exclude more serious health problems and receive appropriate treatment. Remember that bowel health is a key to well -being!
(Tagstranslat) constipation
