There are many treatments that can help treat constipation. While some seem simple – especially when you’re used to drinking enough water during the day or eating snack rich in fiber – others need more effort, especially when you are not sure about the exact cause of your constipation.
Below you will find some things that can create or worsen your constipation, and their solutions.
You do not get enough hydration.
This may seem obvious, but sometimes the clearest causes are overlooked. “Consuming a few fluids can lead to constipation – water is the key to proper digestion, because it helps maintain the digestion of food that moves smoothly through your intestines.” says the Jackie NewgentRDN, CDN and author of The Clean & Simple Diabetes Cookbook.
But be aware that fluids in food also count. “Eating plenty of high-water foods, such as fresh fruits and vegetables, can also help prevent constipation.”
You consume a lot of alcoholic beverages.
Beer, wine and alcohol can also contribute to constipation, as alcohol acts as a mild diuretic. Newgent recommends that you drink a glass of plain or carbonated water after each alcoholic beverage and if you have a really big constipation problem skip the alcohol.
Sedentary life.
Even if you exercise, if you lead a sedentary lifestyle for much of the day, your gastrointestinal tract will not have optimal mobility. Try to take short breaks and do at least five minutes of exercise for each hour you sit.
You do not do any physical activity.
Again, exercise is an extremely important part of healthy bowel movements. By increasing the heart rate and respiration during physical activity, the contractions of the intestine increase to further help the elimination of feces from our body.
You have too much stress.
Strange as it may seem to you, there is a strong connection between our gut and our brain. When we are stressed our body tends to shift its focus to more “basic survival functions” as well as potentially cause bowel dysfunction, which can lead to constipation. This can happen to anyone, but is especially common in people with irritable bowel syndrome.
You do not consume fiber.
Fiber is the indigestible part of carbohydrates, which means that you eliminate them. Whole grains, legumes, fruits and vegetables are the best sources of fiber, so if they are lacking, they are likely to contribute to constipation. Consumption of fiber will help in the right volume of stool and will strengthen the intestine to help it move more efficiently, thus helping to relieve constipation.
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