[ad_1]
READ ALSO: Fashion Trends: Three Ways to Wear Printed Pants
Almost all adults have been constipated at least once in their lifetime. Constipation is a condition of the digestive system that occurs when the colon has absorbed too much water from the food that passes through it. The result is an individual with hard stools that are difficult or impossible to expel.
The colon is the part of our digestive system that is responsible for the absorption of water from what remains after absorption in the small intestine. If the food takes longer in the colon, more water is drawn, leaving hard feces that cause us pain when we poop.
Besides water absorption, you could also suffer from constipation due to lack of exercise, aging, certain medications and certain lifestyle habits, such as the choice of a bad one diet, not going to the bathroom when needed, or taking laxatives.
Despite your uncomfortable situation, you can easily manage constipation by:
Increase in fiber intake
High-fiber foods are rich in vitamins and minerals and are generally low in fat and calories. Pears, apples, berries, oranges, mandarins, carrots, whole wheat squash bread, brown rice and nuts are all high-fiber sources you need to relieve your constipation.
Exercise
READ ALSO: What happened to the bare shower? Do not jump in the pool with clothes
Exercise helps with constipation by reducing the time it takes for food to move in the large intestine. This ensures that water will not be absorbed in unnecessary amounts and that your stool will go well.
L & # 39; hydration
Dehydration is one of the most common causes of constipation. Indeed, if you do not take a sufficient amount of water, your body will absorb it into the food as it passes through the colon. The result will be difficult to pass the stool.
Reduce the consumption of dairy products
Dairy products such as milk, cheese and cream are known to cause constipation in people with lactose intolerance. When bacteria in the colon ferment undigested lactose, they produce methane, known to slow the passage of food in the colon. In case of constipation, stay away from these foods as they will only make things worse.
coffee
READ ALSO: To cope with stress? Six signs not to ignore
It has been found that coffee increases the urge to go to the bathroom as caffeine stimulates the muscles of your digestive system. This readily available drink also contains small amounts of soluble fiber that help prevent constipation by improving the balance of intestinal bacteria.
Go when you should
Holding your poop every time can cause intestinal bloating and normal bowel problems in the near future. Indeed, the longer you hold bowel stools, the greater the amount of water absorbed and the harder it becomes. You should poop whenever you feel the need to avoid constipation.
Over-the-counter or prescription laxatives
Sometimes eating the right food can be a little too late to solve your case of constipation. Laxatives (substances that relax the stool and increase bowel movements) can help relieve constipation and allow you to shift to shit. These can be purchased over the counter after a doctor's prescription and should be taken in moderation.
Sign up for Newsletters
Get amazing content in your inbox. Subscribe to our daily newsletter.
The opinions expressed herein are those of the author and do not necessarily reflect the policy or official position of Evewoman.co.ke
[ad_2]
Source link
