5 Constipation Solutions
Constipation can add inches to your waistline and cause discomfort. It affects up to 27 per cent of the North American population and is often caused by lifestyle factors such as not eating enough fibre, not drinking enough fluids and not exercising regularly, as well as mental health issues such as stress, depression and anxiety. Here are five constipation olutions to help get things moving.
Easy Constiptation Solutions: Lifestyle Changes
Simple lifestyle changes can offer constipation solutions for a natural problem.
Constipation Solutions: Eat Plenty of Fibre
Foods heavy in fibre are one of several constipation solutions. Experts recommend consuming 25 to 50 grams of fibre a day. Foods with lots of fibre include cereals such as wheat germ and bran, whole-wheat and rye flours, grainy breads, fresh fruit (especially berries), dried fruits such as prunes and figs, vegetables, and legumes such as chickpeas, lentils and beans. Increase fibre intake gradually to avoid getting gas or diarrhea, or worsening constipation.
Constipation Solutions: Get Some Exercise
Getting up and moving is a simple home remedy to fight constipation. Aim to be physically active at least three times a week for 30 minutes or more. Physical activity stimulates your intestinal muscles to work more efficiently. It also decreases the amount of time needed for food to move through your intestines, so stools stay moist.
Combat Constipation: Drink More Water
Water is a perfect way to fight symptoms of constipation. Consume at least eight glasses of water a day. Water lubricates the intestines and also moistens the food you eat, aiding its flow through your body. Besides, you already know it’s good for your health!
Ways to Treat Constipation: Lose the Stress
Don’t let stress tie you up in knots. Combat constipation with a little daily meditation. Bowel movements depend on intricate signalling between the gut and the brain. When the brain is under stress, the bowel is, too. People who are stressed are also less likely to exercise and eat nutritious foods.
Constipation Solutions: Stick with a Regular Routine
Regular schedules help you navigate constipation problems before they begin. Bowel movements occur according to the body’s internal “clock.” When you ignore the urge to go to the bathroom, there’s more time for water to be extracted from the stools into the body, making them harder to pass. One idea: Give yourself enough time to make bowel movements part of your morning at-home routine.