Constipation is often a source of concern for people. Constipation affects around 40% of the population on a daily basis. Constipation is a gastrointestinal disorder in which an individual has firm stool that is difficult to release. It is distinguished by the following symptoms.
- Fewer than three bowel movements per week.
- Hard, dry or lumpy stools.
- Difficulty or pain when passing stool.
- A feeling of dissatisfaction, stomach ache or stomach cramps, loss of appetite, feeling bloated and nauseous. There are many ways to help relieve the Constipation.
6 WAYS TO PREVENT CONSTIPATION
Drinking more water
Constipation will occur if a person is consistently dehydrated. It is critical to drink enough water and remain hydrated to avoid this. This can assist them in rehydrating and getting things rolling again. Some people may benefit from consuming carbonated water. However, drinking carbonated drinks, which are sugary sodas, is not recommended because such beverages may be dangerous. Later on, it tends to cause more constipation. It is critical to drink water throughout the day. The first thing that a person should do in the morning. The first thing a person does when they get up is drink a glass of warm water.
Second drink could be taking water and lemon juice because lemon juice also works wonders. Add lemon juice. Put little honey. Pinch of pepper little turmeric and drink that glass full of water.
After meal walking
Walking was like a form of relaxation for us, and relaxing is really vital in constipated people, so don’t forget to walk after meals. Walking after a meal should be slow and leisurely. However, the individual must walk for at least 15 to 20 minutes. In our food regimen, we eat four times a day, therefore I would estimate half an hour after meals. So, after eating, food walks for 15 minutes, and this must be done four times every day.
Eat more fiber
Consume additional fiber to alleviate constipation. We need to include more dietary fiber in our diets. This is due to fiber consumption increasing the size and consistency of bowel movements, causing the bowl to move quickly, peristalsis to work very well, and it becomes quite easy to pass. All of this helps them move more quickly through the digestive system; different types of dietary fibers have different impacts on our system.
There are many different dietary fibers, but generally they fall into two categories, Insoluble fiber and soluble fiber. Insoluble fiber is present in wheat brand, vegetables and whole grains.
Barley, almonds, beans, lentils, and peas contain soluble fiber. Soluble fibers can also be found in several fruits and vegetables. They dissolve in hot water and form a gel-like substance in the system. It softens the stools and improves their consistency. To avoid constipation, one should include a variety of soluble and insoluble fibers in his diet. In short, eat more fruits and vegetables.
Banana, sweet potato, avocado, legumes, apples, peanuts. This are the few best high fiber food item.
Eat probiotic foods
Probiotics may aid in the prevention of persistent constipation. Probiotics are beneficial bacteria that occur naturally in our bodies, such as bifidobacterial and Lactobacillus enzymes. People can boost their probiotic levels by ingesting probiotic foods. Some persons with chronic constipation have a bacterial imbalance in their stomach. Consuming more probiotic foods may assist in improving this balance and preventing constipation.
It has the potential to enhance stool frequency as well as stool consistency. Short chain fatty acids are also produced, which aids in the treatment of constipation. These may help with gut feelings. Curd is a probiotic food that helps you pass faeces more easily. Curd must be included in your daily diet; at lunch, you must have cured or a glass of buttermilk.
Avoid processed foods
These foods are usually stripped of their healthy fiber content. Most of the time, it’s because they’ve been combined with a lot of white flour and sugar. Eating foods without enough fiber is hard on the digestive system and can eventually lead to constipation. These foods include:
- White bread
- Snack foods
- Fast foods
- Fried foods
Take natural laxatives
Natural laxatives are chemicals that aid digestion. They improve bowel motions and avoid constipation as a result. Furthermore, these foods are typically high in fiber, water, and antioxidant components. Furthermore, these qualities aid digestion of compounds that normally impede digestion.
These were the best 6 steps to avoid constipation