Constipation can occur as a result of certain habits, such as eating poor fibers, drinking few fluids, and not physical activity, for example, which can make the person uncomfortable, uncomfortable, and irritated.
Thus, it is important to identify the cause of constipation so that actions that favor intestinal transit can be taken, such as increasing the consumption of high-fiber foods and starting exercise, for example.
- Fiber is important for the proper functioning of the intestine and for softer stools.
- Being easier to remove.
- So when you are on a low-fiber diet.
- The stool becomes harder and the intestine does not function properly.
- Causing constipation.
What to do: To avoid constipation, it is important to incorporate high-fiber foods into the diet, in addition to increasing the consumption of water and teas, for example, for the proper functioning of the intestine it is recommended to consume about 20 to 40 g of fiber per day, which can be present in fruits and vegetables, whole foods and chickpeas, for example.
Find out which foods help release the trapped intestine
Drinking water throughout the day promotes the functioning of the intestine and, therefore, the elimination of faeces, in addition the water is important for the soluble fibers to dissolve and there is a kind of gel in the stomach and intestine that guarantees a greater feeling of fullness.
What to do: It is recommended to consume at least 2 liters of water a day so that the intestine can function properly and there are other benefits as well. In addition to water, other liquids, such as teas or fruit juices, can be ingested, for example Know the main benefits of drinking water.
A sedentary lifestyle can also cause constipation, as there is a decrease in metabolism and stool, meaning that stools stay longer in the gut.
What to do: It is important to exercise for at least 30 minutes a day for the intestine to function properly and to alleviate symptoms of constipation, in addition, regular exercise promotes better disposition, improves immunity and promotes a sense of well-being.the other benefits of physical activity.
When the person does not go to the bathroom when he or she feels like it, the stool returns to the intestine and become drier and hardened and the intestine slowly loses function, making defecation difficult, forcing more strength and favoring the appearance of hemorrhoids, for example.
What to do: An interesting strategy to regulate the intestine and avoid constipation is to go to the bathroom at the same time every day, even if there is no desire, and stay there for about 15 to 20 minutes, which causes the establishment of a biological clock and fights constipation.
Learn how to poop the right way to avoid constipation by watching the following video:
Psychological and emotional situations, such as anxiety and nervousness, for example, can decrease blood flow to the intestine, for example, and cause an alteration of intestinal transit, causing constipation.
What to do: In these cases, it is important to identify the cause of constipation and try to relax, as symptoms associated with constipation may be monitored and bowel functioning regulated.
Frequent use of laxatives can irritate the lining and reduce the roughness of the intestine, making it difficult to evacuate stool and preventing its release.In addition, frequent use of laxatives is addictive, meaning the gut only works after the use of laxatives.
What to do: To avoid the use of laxatives, it is important to stimulate intestinal function naturally, that is, increasing fiber consumption, exercising and ingesting at least 2 liters of water a day.It should only be done on a medical recommendation, when the person must do a certain type of diagnostic test or when, even with the right diet, he or she cannot evacuate.Learn about some remedies that help fight constipation.