How to Prevent Constipation - Causes and Remedies
When our bowel movements are irregular and we are unable to have regular stools, this is often because we suffer from constipation. This condition is very uncomfortable and unpleasant, it generates abdominal swelling and pain that may interfere with the patient's daily life.
But avoiding constipation is possible if we make some substantial changes in our routines in order to improve our health. From OneHowTo.com we explain how to avoid constipation by explaining some home remedies for constipation and how you can make some lifestyle changes and feel much better.
Regular bowel movements can be altered by four key factors:
- A diet low in fibre
- Low intake of water
- Lack of exercise
- Delaying or postponing going to the toilet
Considering these four root causes, the first step to avoiding constipation is to review your diet. Healthy people eat a balanced and varied diet and have regular bowel movements, but those with diets low in nutrients often suffer from constipation. To add more fibre to the diet we recommend:
- Consuming high-fibre foods such as whole grains, fresh fruits with the skin and fresh vegetables. Follow the recommendations of the food pyramid and eat a diet with the suggested portions.
- Always go for cereals and whole grains over refined or processed foods and this will add the necessary fibre to your diet.
- Choose complex carbohydrates before simple ones because they have a large amount of fibre.
Those drinking very little water often suffer from constipation. This is because liquid promotes regular bowel movements, and is essential for going to the toilet correctly. If you want to avoid constipation, drink more water daily - at least 1.5 liters a day or more if you are regularly physically active or live in a warm climate.
Physical activity not only benefits our figures, but also improves our health in many ways. And one of the main benefits of exercise is that it helps us promote and regulate bowel movement, preventing constipation. Sedentary people are more likely to have constipation than those who exercise frequently. So start a daily exercise routine according to your age and strength, as this is essential to improving your gastrointestinal health.
Another condition that causes constipation is to delay or postpone the time you use to go to the toilet. When you feel the urge to defecate, go to the toilet right then because if you delay, it not only leads to constipation but also causes inflammation and stomach upset that can make us feel awful.
Some specialists recommend setting schedules to go to the bathroom, preferably early in the morning, thus guaranteeing our intestinal health and avoiding constipation.
If you have implemented these changes in your routine and you still can't avoid constipation, visit a gastroenterologist for a full examination to help find out what the cause of constipation is. Similarly if it has appeared suddenly and without apparent reason, you should also see a doctor.
This article is merely informative, oneHOWTO doe not have the authority to prescribe any medical treatments or create a diagnosis.We invite you to visit your doctor if you have any type of condition or pain.
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