Constipation

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Constipation



How can you treat constipation?


All people have experienced constipation at some point in their lives. Although most of the time it is not a serious condition, constipation can be painful and cause disruption in our lives.What butconstipation? Defining constipation is not always easy because frequency or time between bowel movements can vary from person to person. We usually call constipation the condition where emptying the bowels is difficult or less frequent than normal. Some people have bowel movements several times a day, while others only have one or two bowel movements a week, ohowever, a period of time beyond three days without a bowel movement is considered long.

 

What are the most common causes?

The causes of constipation, although still not completely clear, seem to depend on the modern lifestyle. It has been mainly associated with:

  • Diet low in fiber
  • Consumption of a small amount of water
  • Lack of exercise
  • Travel or other change in daily habits
  • Consumption of large amounts of milk or cheese
  • Stress or inhibition of voiding
  • Diseases such as hypothyroidism, irritable bowel syndrome, etc.
  • Pregnancy. Hormonal changes reduce bowel motility.
  • Drugs
Certain medications that cause constipation, such as some pain relievers, antacids, antidepressants, and iron supplements.

How can we treat constipation?

In most cases changes in diet and our daily habits can help prevent constipation and relieve symptoms.
 
1. A balanced diet rich in plant fibers is recommended.
The plant fibers dissolve in the water forming a gel with the result that the intestinal content increases in weight and volume and also softens. This leads to increased bowel motility and improved stool passage. The daily needs of the body are met with the intake of 25-35 g. of fiber per day. Foods rich in fiber are fresh fruits and vegetables, whole grain bread and pasta, legumes and especially lentils as an alternative solution is psyllium, it belongs to soluble fiber and is known for its mild laxative effect.

2. Consume plenty of fluids throughout the day.
Fluids are important because they soften the intestinal contents and help the action of phytanins. You can alternate water with other liquids such as soups, fruit juices and tea.

3. Increase physical activity by making exercise a part of your life
It is good to follow an exercise program 3-4 times a week lasting about 30 minutes. Still, however, short walks or simple exercises contribute to maintaining the mobility of the intestinal muscles.

4. Probiotics help!
Maintain the proper functioning of the intestinal flora by consuming foods rich in probiotics such as yogurt, sour milk, kefir, and dark chocolate.

5. Train your gut
The gut is an organ that loves habits. Get into the habit of going to the bathroom at the same time every time, even if you don't feel the need. Never suppress your need to go to the toilet because if you ignore the urge to defecate, you may stop feeling it over time.
 
In Ortisan, Frezyderm, Optima, Superfoods, Quest, Health Aid, Effecol, Power Health, Dulcosoft you can find herbal supplements in oral or swallowed form that can improve the frequency of your visits to the toilet.