Many people are looking for the best treatment for constipation at home in order to get rid of the distress caused by constipation. What are the symptoms of constipation and how do you get rid of it in seven different ways? Read on to know the best foods to eat for chronic constipation.
Symptoms of constipation
Constipation occurs as a result of poor intestinal transit of food, and it can be said that constipation is present if you go to the bathroom less than 3 times a week. Constipation usually occurs in infants, pregnant women and pregnant women in particular, in addition to the elderly. Unfortunately, 20% of those who suffer from constipation ignore this problem for this reason. If you suffer from constipation frequently, we invite you to read these lines, as it may help you in treating constipation on your own.
Causes of constipation
Proper diet is one of the main factors in the treatment of constipation, of course, because a bad food pattern is reflected in the health of your gut, and if you are overweight or obese, you must have noticed that food transits slowly in your stomach sometimes and that you suffer from constipation frequently, but believe Or do you not believe that the main cause of constipation is poor diet and lack of exercise, in addition to many other reasons that may cause you to become constipated, such as:
Use of certain medications, especially medications for chronic diseases.
Some diseases such as pelvic floor disorders, diabetes, anorexia nervosa, and kidney failure.
Gastrointestinal diseases, whether Crohn's disease, altered intestinal flora, cholecystitis, or colon cancer.
Pregnancy, as a result of the hormonal changes that occur during pregnancy, which contribute to slow digestion!
Multiple reasons for constipation can come together, not just one, so let's know how to treat it.
Constipation treatment in 7 different ways that you are indispensable
Before we start mentioning the natural remedies that you should rely on in treating constipation, we must point out the danger of using industrial laxatives (constipation medicines) without consulting a doctor, and if you want to treat constipation yourself, here are these methods that will help you, of course:
1. Give each bite the right amount of chewing
When you eat your food, focus only on it, chew every morsel well and this is your time to enjoy the taste of food, because not chewing food well is one of the biggest causes of slowing down the digestion process, which ultimately ends in constipation.
2. Don't hold back your urge to go to the bathroom
Sometimes some people suppress their desire to go to the bathroom for one reason or another, whether because you are in a hurry or because you are on the street and want to wait until you get home or something else, whatever it is and wherever you are, do not delay your going to the bathroom.
3. Avoid bad fats, salt and refined flour
This is a good way to avoid constipation before it occurs, as these substances change the intestinal flora and cause obesity, so it is important to avoid as much as possible sausages, processed meats, pizza, sweets and pastries.
4. Do sports
Exercising, even by walking for a period before and after work, is one of the best remedies for constipation. If you want my advice, swimming and dancing sometimes are useful and fun ways to treat constipation. Rather, with these exercises you will feel energized and your mood will improve.
5. Drink plenty of water
It is very important that you drink enough water for your daily body needs, because if you do not drink enough, of course food will be badly digested! That is why we advise you to keep water close to you, download a water reminder application, and drink water in the form of different liquids, such as soup, flavored water, tea, and others.
6. Strengthen your gut flora
Are you surprised by the title? Do not be surprised, because germs are different, and your intestines contain many germs and bacteria that are beneficial for the digestive process and help you win your battle against constipation. We advise you here with yogurt, milk, vegetables, fermented soybeans and other aids.
7. Focus on fiber in your meals
As we explained at the beginning that nutrition is the cause of constipation, it is important to eat foods rich in fiber in order to overcome constipation. Legumes such as chickpeas, beans, lentils and peas are very important and should be consumed at least 3 times a week, in addition to fruits and vegetables such as spinach, lettuce and mushrooms, with Whole grains as well, such as quinoa, wheat, oats, and finally, don't forget nuts, as they will help you satisfy your appetite and give you essential nutrients for your body.
in the last
Constipation is a very common disease and you are not the only one who suffers from it, but prevention and treatment of constipation is possible, and treatments include changing your eating routine, proper nutrition on foods rich in fiber, drinking water, exercising, and losing weight, if you want to exercise from where you are and follow a diet We at Restart are ready to help you, with our experts and trainers who hold international certificates in nutrition and exercise.
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