Half of women and every fourth man struggle with obstruction. Why is constipation such a common problem? How to deal with it yourself? Usually you don't need to see a doctor, you just need to change your diet and lifestyle to a he althier one.
The time it passes through the intestine depends on many factors, e.g. diet, age, activity. It is different in people who are relaxed, and different in those living under constant stress. But you don't talk aboutconstipationonly when your bowel movements occur less than twice a week.
Constipation: the long way through the intestines
Constipation is usually caused by a prolonged passage of debris through the digestive tract. Retention of food content in the large intestine reduces the amount of water that is absorbed into the bloodstream. This leads to a change in the consistency of the stool and fewer bowel movements.
The most common causes arenutritional errors(fatty and caloric diet, too little fluid, fruit and vegetables, dark bread, groats, and too much sweets), a sedentary lifestyle, some medications (e.g. indigestion, high blood pressure, sedatives, iron preparations) as well as a slowing down of metabolism with age. More and more people are plagued by habitual constipation related to rush - no time to stay in the toilet in the morning, and in the evening the intestines work lazily. The reason for the trouble may also be the reluctance to use the toilet outside the home or stress. Under its influence, the flow of nerve impulses between the cerebral cortex and the gastrointestinal tract is disturbed, and this disrupts the functioning of the intestines. Going on a business trip, getting out of bed later, changing the water can also make the intestines lazy.
Change habits, get rid of constipation
Usually it is enough to change some habits to get rid of the problem.
- eat more fiber. It stimulates the digestive tract to work, absorbs water, causing the stool to soften and increase its volume. You will find it in vegetables and fruits, wholemeal bread, coarse-grained groats, cereals. Wheat bran is the treasury of fiber, so it is worth including it in your diet (you can add it to milk, yogurt, oatmeal, jam). For fiber to have a therapeutic effect, you need to eat 30 g of this ingredient daily, i.e. 3 tablespoons of wheat bran, graham bread and an apple.
- dark chocolate (the bitter it is, the more theobromine it contains, which slows down the intestines);
- grilled and fried meat eaten in large portions (e.g. already 2 sausages from the fire may cause problems with excretion); ]
- alcohol in large amounts (small amounts of alcohol are broken down by the body in 90%, large amounts cause disturbances in the functioning of the stomach, which causes diarrhea or constipation).
It is best to use one of the home remedies for constipation. Prunes, yoghurts and kefirs, or ground linseed with water will help. If traditional methods do not help and constipation is prolonged, a laxative can be used as needed.
- Limit fatty and fried foods because they stay in the digestive tract for a long time.
- Avoid legumes, sweets (especially chocolate), sodas, sugar, and red wine. Regular defecation will be facilitated by bacteria contained in yogurt, kefir and sour milk.
- Drink at least 2.5 liters a day. It's best to carry a bottle of mineral water with you and sip it all day. Freshly squeezed juices are good, especially vegetable juices.
- Move! A sedentary lifestyle makes the intestines lazy. Any physical activity is good, it is also important to exercise regularly, at least 2-3 times a week for half an hour. If you are prone to constipation, it is especially recommended to walk briskly (2-5 km a day), run (half an hour a day), and swim.
- Strengthen your abdominal muscles. In this way, you will improve the operation of the so-called abdominal press. Isometric exercises are good, which involve contracting your muscles without making sudden movements. To achieve the desired effect, you need to exercise daily, gradually increasing the number of repetitions. For example: lie on your back, bend your legs at the knees, and your feet on the floor. Inhale, tense your abs and buttocks. Exhale to the count of 6. Do the same, lying on your right side, then on your left side.
- Take it easy. Stop being in control all the time and stop worrying about it. Choose your favorite form of relaxation. Some are helped by a book, for others by music or a relaxing bath. Try to distract from the problem. This is what causes constipation to keep thinking about it. Sometimes psychotherapy is needed (it helps to understand the psychological causes of constipation, manage stress and relieve anxiety caused by ailments).
- Make time to visit the toilet. Pausing your bowel movements makes your reflex disappear. Therefore, make sure to use the toilet when your body requires it. You have to ensure in the morninga little more time and peace of mind, even at the cost of a few minutes of sleep. Some are helped by the so-called defecation training. Sit on the toilet for a few minutes each day after breakfast. However, do not tense the muscles of the abdominal press for too long, as this is conducive to hemorrhoids.
- Try grandma's ways. On an empty stomach, drink a glass of boiled water, preferably with lemon (room temperature), or eat a few prunes soaked overnight in boiled water, a bunch of grapes with peel or 2 apples. Before dinner, eat 1-2 teaspoons of linseed with warm boiled water. Some people benefit from sunflower oil (a tablespoon before dinner), others with sauerkraut juice (half a glass twice a day).
You have to be aware that laxatives (suppositories, herbal mixtures, various pills) do not cure constipation, they only help to fight the symptoms. Their overuse leads to water and electrolyte disturbances, damage to the intestinal mucosa and impairs the absorption of fat-soluble vitamins. In addition, it creates a risk of addiction and, as a result, increases the tendency to constipation. It is better not to take them on your own, but only after an examination and as recommended by your doctor.
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