Blocked. Delayed. Supports. Trouble to go number two. Constipation. However you call it (or not), it is a very embarrassing topic. Nevertheless, more suffer from us than you might think. It is an unpleasant and frustrating experience that many people are confronted with at some point in their lives. In fact, studies show that women are more blocked than men. (Mmmkay 😒)
Understand constipation is the first step to relief. If you have not yet talked to a medical specialist about your POOP problems, this guide will break down everything you need to know about understanding and management of constipation.
What is constipation?
Icydk, constipation occurs when intestinal movements rarely or difficult to exist, which often leads to complaints and flatulence. It can be caused by a variety of factors, including a diet that only with fiber, insufficient water absorption, lack of physical activity and certain medication. Other causes are changes in routine such as travel, stress and ignoring the urge after an intestinal movement. In some cases, underlying diseases such as irritable bowel syndrome (IBS), hypothyroidism or neurological disorders can also contribute to constipation.
What causes constipation?
Several factors can contribute to constipation, including:
- Nutritional decisions: A diet that leads to hard, dry chairs that are difficult to survive with fibers and high foods with high foods. Fiber helps to lift the chair and promote regular intestinal movements.
- Fluid: Inadequate water absorption can lead to dehydration, which makes the chair more difficult and difficult to pass. The proper hydration is of essential importance for softening the chair and promoting regularity.
- Physical inactivity: A sitting lifestyle can slow down the digestive system. Regular physical activity stimulates the intestinal function and promotes regular colon movements.
- Medication: Certain drugs such as pain relievers (especially opioids), antacids and some antidepressants can cause constipation as a side effect.
- Diseases: Conditions such as irritable bowel syndrome (IBS), hypothyroidism and diabetes can contribute to constipation. In addition, neurological disorders that influence the large intestine and the rectum can also cause problems.
- Lifestyle factors: Ignoring the urge after intestinal movement, stress and changes in the routine (e.g. travel) can interfere with normal intestinal habits and lead to constipation.
- pregnancy: Hormonal changes and the pressure of the growing uterus on the intestine can slow down the digestive process, which leads to constipation.
Am I clogged?
In 1997 a diagnostic tool was created to classify chairs in seven categories. The Bristol chair shape scale characterizes the chair based on its consistency; And this can help determine whether it is a healthy intestinal movement.
Experts consider types 1 and 2 to be unusually hard and indicate constipation, while types 6 and 7 are unusually loose and can indicate diarrhea. Members of the health professions consider types 3, 4 and 5 in general as the most typical.
How to relieve constipation
The integration of simple changes to the lifestyle can cause a significant difference in the treatment of constipation.
hydrate
First increase your daily water intake. The fluid intake is of crucial importance to keep chairs soft and easy to pass.
Exercise
Regular physical activity is also essential. Most days of the week, strive for at least 30 minutes of moderate training. Regardless of whether it is quick, yoga or cycling, the movement stimulates digestion.
Stress
Through relaxation techniques such as meditation or deep breathing exercises. Stress can interfere with physical functions, including digestion.
Avoid junk food
Excessive consumption of processed foods with high sugar and fat; You can contribute to inertia in your stomach. Instead, concentrate on whole grains and fresh fruits to get better digestive health.
Read more: 10 nutritionist-approved changes to the lifestyle that contain these unpleasant IBS symptoms
The best products that help you poop
Cool chair
100% raw, high fiber and super seed mix is a daily supplementary that improves natural intestinal movements.
Artichokes
These nutrient -rich vegetables filled with fibers and antioxidants contribute to making their digestive system happy.
Banana
Filled with a medium -sized fiber (3.1 g), you can regulate the digestion and keep it regularly.
Berries
Say goodbye to complaints and hello to relief! Here, your weapon against constipation, you are full of fiber.
Probiotics and prebiotics
Probiotics introduce good bacteria that keep their digestive system in harmony, while prebiotics these good nutrients.
OATS
Packed with soluble fiber and not only promote regularity, but also feel full and energetic.
Read more: 8 natural foods that actually work to relieve constipation
