5 Tips To Solve Constipation
Constipation is a rather worrying reality that affects almost everyone with greater or lesser intensity. All we need to do is note the amount of television commercials about it, sponsoring medicines to solve constipation which can sometimes cause unwanted side effects.
Despite this, we assure you that you will be able to resolve constipation through simple tactics. We explain them to you.
Why do you suffer from constipation?
According to several studies, constipation affects one in five people, particularly women and people over 65 years of age. Sometimes the female constitution or hormonal effects cause women to suffer more often from its effects.
It should also be noted that you suffer from constipation when you go to the bathroom and are able to evacuate between one and three times a week. However, let’s see what are the main causes of this situation which, if prolonged over time, can be serious.
- Eating badly and quickly
- Don’t eat breakfast
- Lead a sedentary life
- Take certain medications (anxiolytics, antidepressants and antihypertensives)
- Repress the urge because you are busy
5 tips to solve constipation
1. Do you have a right breakfast in the morning?
Is critical. Sometimes it happens to leave home in a hurry, managing to drink only a coffee and without understanding the importance that breakfast has in everyday life. This is the most important part of nutrition, the moment in which we need to accumulate energy and store it to start the day properly.
The first food you put in the stomach is vital for the proper functioning of the intestine. So what would be the most adequate breakfast?
- A glass of orange or pineapple juice
- A cup of oats, nuts, and raisins with plant-based milk. All this provides the adequate doses of fiber required by the stomach.
- A cup of hot green tea : in the morning it is essential to drink something hot with which to stimulate intestinal transit. Green tea is always an excellent option.
2. How many fluids do you drink per day?
You already know, to solve constipation it is important to increase the consumption up to two liters of water per day. This allows to facilitate the task of the organs, making sure that the kidneys filter the blood better, that they eliminate toxins better, that the liver is revitalized and that the bowel functions are optimal to be able to evacuate without pain or effort.
It costs nothing: put a bottle of mineral water in your bag every day. If you see it’s a burden, add a few drops of lemon juice to make it more flavorful and refreshing!
3. The secret is in the salads
First of all, avoid cooking the first thing you see in the refrigerator and avoid precooked foods. The important thing is that you consume fresh fruit and vegetables rich in fiber.
You know that salads can include almost any ingredient, so for example it is more appropriate to prepare tasty spinach salads with fruit and nuts.
Try putting a piece of pineapple in a spinach and lettuce salad with some walnuts and grilled chicken pieces, all accompanied by a dash of olive oil and lemon juice.
Exquisite! Also remember that eating plain vegetables, without cooking them, increases digestive enzymes and allows the intestines to function better. So, eat raw tomatoes, onions and peppers.
What do you think of a natural beetroot juice? Or one of artichokes with oil and vinegar? There are very adequate and tasty recipes that can be for you.
Another fact to take into consideration is that you must avoid those foods that absorb water (astringents) and that promote constipation (apple, banana and pear).
4. Don’t be afraid of bread
First, pay attention to diets. Often diets are followed so strict that in the end they end up suffering from constipation due to a severe lack of fiber and grains. That’s not good and, for example, you don’t even have to make the mistake of not eating bread because you think it makes you gain weight.
We must maintain a balance, that yes, but the amount of cereals and fibers provided by the bread is essential to maintain an adequate and necessary diet, essential for not suffering from constipation and to feel better.
The ideal is to eat five grain bread. Avoid sandwich bread as it contains refined fats and flours, especially if it is white bread. Better to eat oat, rye or wholemeal bread, healthier and perfect for going to the bathroom.
5. A little physical activity every day
Thirty or forty minutes is enough. A sedentary lifestyle causes the gut to become sluggish and stop working as it should.
To resolve constipation it is essential to move, go out for a walk or a bike ride. If you do it early in the morning, when it is not too hot and perhaps with a friend, this physical activity will be much more pleasant and you will notice how health in general will also benefit.
