WHAT IS CONSTIPATION
Constipation is the
difficulty to pass stool regularly or with a major effort than usual. Stools
become hard and dry, and it is difficult to evacuate. It is an increasingly
common problem in today's population because many of the causes are hidden in
our lifestyle.
Some medications can cause constipation but certainly one of the
main causes is the lifestyle or diet, not eating enough fiber, not going to the
bathroom to evacuate when is needed, not drinking enough water or not make
enough exercise.
CONSTIPATION SYMPTOMS
Abnormal bowel movements
can cause minor consequences but quite annoying as sensation of heaviness,
headaches, abdominal bloating, flatulence and even hemorrhoids.
HOW TO FIX CONSTIPATION:
Have a balanced diet
and make changes in your lifestyle can help you to alleviate this condition.
Foods such as bananas, cheeses should be avoided. Instead you should consider,
in your diet, the following tips:
1.
Increase fiber intake:
Fiber allows adequate stool
consistency, which can exert enough pressure on the intestinal wall causing the
need to go to the toilet to have a bowel movement. Whole grain carbohydrates
are usually high in fiber. Fruits also are high in fiber; we will talk about this in more detail below.
2.
Drink plenty of fluids:
6 to 8 glasses of water a day
will be sufficient in order to hydrate the feces and will be expelled easily.
Also, you include high-water-content meals.
3.
Eating foods with probiotics:
Probiotics stimulate the
intestinal flora favoring the intestinal transit. Yogurts are usually the foods
that contain probiotics.
4.
Exercise:
Exercise is the best remedy
recommended for all the diseases. Walking, swimming or doing any physical
activity at least 30 minutes daily and 3 times per week will help you to
stimulate your intestinal transit.
5.
Evacuate:
Could sound contradictory but in some cases constipation occur because
people often ignore the urge to go to the toilet. So, you must not ignore for
long periods the need to go to the bathroom.
6.
Create a routine:
The intestines can be trained and
that can be achieved by creating a routine to evacuate at the same time every
day, for most people it is the first thing in the morning or before go to
sleep.
FRUITS THAT RELIEVE CONSTIPATION
Now, we will talk about the
diuretic fruits. Most of the fruits help to relieve constipation. Ideally, it
consumes with their peel because there is where the highest amount of fiber
could be found and the peel helps to carry the residues that may remain on the
walls of the intestines.
- Kiwi:
It
has high fiber content. It helps to improve bowel work thanks to an enzyme
called actinidin (which also favors the digestion process and reduces the
production of gases). It is recommended to eat on an empty stomach or at
breakfast. Some people do not like the kiwi taste; if you are one of them this
fruit can be mixed with orange juice which also is a great fruit to avoid
constipation.
- Orange:
Citric acid, contained in this, fruit works as
an excellent natural remedy to dissolve residues that have been accumulated in
the intestine.
- Plum:
Dried or fresh plums are an excellent source
of soluble and insoluble fiber. It also protects the mucous membranes and
stimulates the work of the colon.
- Pear:
It
has high fiber content. It contains pectin, a substance that regulates bowel movements
and makes a body cleanse.
-
Red fruits (strawberries, blackberries,
blueberries, cherries). They improve the intestinal transit and the digestion.
These are some important factors discussed
here about constipation and food that helps to relieve constipation or fix
constipation. feel free to ask any question.
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