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Its better to prevent constipation rather than searching everywhere for constipation reliefs and constipation cures , by making simple lifestyle changes and bringing a little discipline into your life.
1. Get enough fiber
Increasing fiber intake bulks up and thickens bowel movements, making them easier to pass. It also speeds up their passage through the digestive system. The total recommended fiber intake from food per day for females is 25 g and 38 g for males.
2. Drink fluids
Constipation can result from being dehydrated on a regular basis. To avoid this, it is critical to drink plenty of water and stay hydrated. Drink at least 2 litres of water per day.
3. Move around
Sedentary lifestyles have been linked to an increased risk of constipation in studies. As a result, some medical professionals advise increasing exercise to get the stool moving. Try to get at least 30 minutes of moderate exercise.
4. Don't ignore the urge
Ignoring the urge to go means that more water will be extracted from the stools, making them difficult to pass. When such delays occur frequently, they can contribute to constipation.
5. Use squat stools
Squatting changes the anatomy by relaxing the muscles in that area and elevating the part of your colon that allows for easier bowel emptying. The closer you are to a full squat, the more easily you will poop.
6. Reduce fast food intakes
High calorie dense food such as fried foods, processed foods, and dairy and meat products which are high in fats tend to slow down the digestive process and lead to constipation.
7. Try to manage stress
We know its easier said than done. But stress, anxiety, depression and other psychiatric problems have proven to have a negative impact on your bowel movements. So take a chill pill and relax.
8. Create a regular schedule
Try to use the restroom before going to bed and first thing in the morning. Not everyone needs to go at these times, but sticking to a routine can help. Not using the restroom on a regular basis can cause your stools to harden and your intestines to slow down.
MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither UNCONSTIPATE nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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