Say goodbye to constipation with a simple remedy.
Solving the problem of constipation to return fluently with simple methods in daily life. Without having to rely on laxative always the first option Which you can do as follows
Add more fiber
The natural solution that many people may overlook is eating fiber or fiber. To help the intestines return to normal function quickly In general, people should receive about 20-35 grams of fiber per day, which is found in many vegetable foods. Fresh or dried fruit, whole grains such as oats, brown rice, prunes, carrots, asparagus, raisins.
Unfamiliar people may gradually increase the amount gradually. By choosing to eat fruits and vegetables for 5 parts a day and each meal should have fruits and vegetables that are different colors So that the body can fully benefit People with insufficient dietary fiber can add Bulking Agents to their diet, such as wheat bran or fiber supplements such as Psyllium, Methylcellulose to Helps to soften feces and easier to excrete.In addition, various types of dairy products and high-fat foods should be avoided during constipation. Because it may make the condition worse
Drink plenty of water
Although the water that enters the body is mainly driven through urine But some will also be driven through the feces as well People with constipation should drink clean water while eating. To help the fiber absorb water well Makes the stools swollen, soft, and easily blossom Including reducing intestinal obstruction And prevent flatulence From eating too much fiber
Each day we should drink at least 2 liters of clean water, or about 8-10 glasses. At first, gradually increase the amount of water to drink 3-4 more cups of water that is normally drunk each day. And avoid getting water from alcoholic beverages Because it causes the body to lose more water. In addition, drinking insufficient water during constipation can cause the body to become dehydrated. Because the intestines are sucking water from the residual feces back into the body Causing hard stools to be difficult to remove
Exercise regularly
Regular exercise should be at least 30 minutes a day, may be walking or jogging, as well as trying frequent physical movements in everyday life to help increase bowel movements Makes the muscles and the digestive system work more normal
Correct bowel habits
The hasty pace of social conditions also contributes to causing constipation easily. People with frequent constipation should start to adjust their bowel habits for each day. Not holding back the feces when the pain is unneeded or taken with urgency. In addition, sitting posture in defecation is also important Sitting on the toilet and toilet should bend slightly forward. May have a small chair to support the legs For a slight knee rise Put the knees in position higher than the hips Which is a position that helps to facilitate excretion
Enhancing bowel function with probiotics
Probiotics are a type of bacteria that live in our intestines and do not cause disease to the body such as Lactobacillus Bifidobacterium or Sacchromyces Boulardi and are also found in certain foods.
Curd yogurt, which has been found to study these bacteria, helps to balance the conditions in the digestive system. By reducing the bacteria that are harmful to the body to not have too much And helps normalize bowel function
Taking probiotics found in various foods or supplements in the form of probiotics may be another option that can help relieve constipation. It is also quite safe and does not cause side effects. However, it is not clear whether probiotics help reduce constipation in all cases to their full potential. Because there are not enough studies and each person may have different responses to bacteria.