A selection of the best ways to help our body to promote intestinal transit.
Sometimes we have to find the best ways to help our body function normally. In this article we will see what are the best tips to avoid constipation. There are simple solutions that are based above all on good habits and home remedies to improve our gastrointestinal health.
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What is constipation?
First of all, it is pertinent to understand what the topic at hand is about. We understand by constipation an expulsion of fecal residues too spaced in time . This low frequency when defecating means that the stool hardens due to the fact that the matter contains less water than it should.
Constipation is considered if the normal rhythm of evacuation is altered. If we do not go to the bathroom for three days or more, or if we try to defecate but have serious difficulties, we can say that we suffer from constipation. Normally it is a transitory affectation, but in the case of persisting we must take measures.
Causes
Through the digestive system we obtain the necessary nutrients for the functioning of our body, but in some cases there may be problems. The causes can be very varied, the most common being an inadequate diet .
In any case, its explanation cannot only be found in the diet. There are people with certain dysfunctions in some organs of the digestive system who need additional help to avoid constipation. Lifestyle is also a determining factor, with a sedentary lifestyle and stress and anxiety triggering factors for this affectation.
Impact
If we spend many days without going to the bathroom we can suffer undesirable consequences . The lack of excretion of waste from the body can lead, for example, to the feeling of being full or gastric discomfort. On the other hand, fecal matter can accumulate at the end of the digestive tract, causing problems at the intestinal level.
In extreme cases of not being able to evacuate the solution, it ends up going through the operating room, since this stagnant fecal matter cannot stay there indefinitely. This could lead to serious general health problems.
Likewise, when constipation is evacuated, it can cause physical discomfort in the rectal area. Since the stool is so hard, when defecation becomes effective it can tear and cause bleeding.
Different remedies for constipation
There are many simple ways to combat constipation that we can adopt . Contrary to what we might think, most of these measures are associated with good habits or home remedies belonging to popular culture.
We are going to show in this way the remedies that we have to promote good intestinal transit. Eliminating constipation is sometimes easier than we might think, and doing so will give us a lot of quality of life.
1. Eat more fiber
Eating foods that contain fiber is essential for our stools to have a good volume and an adequate composition. If we eat fiber, intestinal transit improves and it is evacuated more easily . Fiber-rich foods are mainly those of plant origin such as vegetables, fruit, whole grains and nuts.
2. Hydrate
One of the reasons that can lead to constipation is lack of hydration . When this happens the body looks for a way to get the liquid it needs, and one is to get rid of less water through urine and feces. Drinking at least a liter and a half a day is a recommendation that we should not forget.
3. Do not wait to go to the bathroom
There are people who have the bad habit of waiting to go to the bathroom . They feel that it is more urgent to finish certain things, and it can take hours before they finally decide that it is a good time to go. This is highly inadvisable for everyone, because in addition to putting our body in trouble, we are causing the waste to remain in our body longer.
4. Follow regular hours
Getting our body used to an hour to go to the bathroom is highly recommended . If, for example, we always go after having breakfast, we can educate our body, this being a good time to later face the day without this concern.
5. Exercise regularly
One of the best ways to help our body not to suffer from constipation is through exercise . Exercising makes our body activate, in addition to the fact that the movement of the body favors peristaltic movements. These are involuntary movements that take place in the intestines, which also use mechanical force to function. Going for a run or dancing are examples of activities that help our body.
6. Walk daily
Walking is an excellent measure to combat constipation . It is preferable that we walk a little each day than that we do one or two days of maximum intensity and then do nothing else for the whole week. This is so at different levels for our health, but also to promote the proper functioning of our intestines.
7. Follow a good diet
Food is very important to avoid constipation problems . Not only do we have to incorporate fiber, but it is also necessary to avoid all kinds of foods associated with unhealthy fast food and ultra-processed food industry products that contain refined carbohydrates or trans fats.
8. Foods that speed up digestion
There are a number of foods that deserve a separate mention This is thanks to the fact that they favor intestinal transit and defecation. For example, some fruits and vegetables thanks to both the fiber and its nutrients and the ease of digesting them. We highlight plum, banana, papaya, raisins, oranges, lettuce and broccoli. Yogurts and honey also go very well.
9. Take probiotics
Probiotic foods are another way to combat constipation . These are foods that contain beneficial microorganisms for our health. These living beings are able to survive the acids in our stomach and reach our intestine to live there. In this place they compete with other microorganisms that are harmful to us, in addition to improving our stool and promoting the health of our intestine.
10. Drink herbal teas
There are a series of infusions that are also indicated in the case of constipation . We only have to mix hot water and add products of vegetable origin and let it rest for about 10 minutes. These natural remedies include coriander, fennel seeds, zen leaves, nettle and flax seeds.
11. Use of laxative drugs
An already conventional treatment to combat constipation is that of synthetic laxatives . In a pharmacy we can find products such as Dulcolax or Microlax. They are laboratory products that allow to remedy situations that need a somewhat forceful solution. It is very important to keep in mind that we cannot take these medications more than on specific occasions.
12. Pharmacological jam
Special mention deserves a pharmacological product that is actually a lifelong home remedy. We are talking about jam made from sweet fruits such as plums or dates . There are commercial brands such as Pruina that help us regulate our intestinal transit. A maximum of one teaspoon of coffee should be taken at the end of dinner. The patient regulates and adopts his own effective dose in a few days.
13. Minimize sources of stress
When stress plagues our lives we can have problems at different levels . One of the many negative consequences of stress and anxiety for our body is suffering from gastrointestinal problems. There are people who have a tendency for their stools to become more pasty, but for others the opposite happens.
14. Techniques to be more relaxed
One of the ways to combat anxiety is through relaxation techniques . There are different options to get our mind and body to relax. Most of them are based on working on breathing and muscle relaxation. In addition to techniques such as Jacobson’s Progressive Relaxation, you can do yoga or mindfulness.
15. Give us massages
A good way to stimulate intestinal motility is through self-massage . By applying gentle pressure through circular movements on our belly, we can help our body. This abdominal mechanical stimulation should not be strong in any case or we could cause more problems than solutions.
Bibliographic references
- Andromanakos, N., Skandalakis, P., Troupis, T. y Filippou, D. (2006). Constipation of anorectal outlet obstruction: Pathophysiology, evaluation and management. Journal of Gastroenterology and Hepatology, 21 4), 638–646.
- Chatoor, D. y Emmnauel, A. (2009). Constipation and evacuation disorders. Best Pract Res Clin Gastroenterol, 23 (4), 517–530.
- Deepak, P. y Ehrenpreis, E.D. (2011). constipation Disease-a-Month, 57(9), 511-517 .
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.