Constipation or irregular bowel movements is an irritating problem to deal with. This is one of the common conditions linked with the digestive system. It is defined as having a bowel movement less than three times a week. It is often painful and accompanied with straining, bloating and the sensation of a full bowel. It’s a fact that about 90% of people are affected with constipation at some point in their lives. If you’re also one of them, you’re in the right place. In this article, we’ll discuss constipation and how you can prevent it in detail.
What are the Causes of Constipation?
A number of health and lifestyle factors can lead to constipation in both children and adults. Constipation occurs when the colon absorbs too much water or when the muscle contractions of the colon are slow. All this makes the stools to move slowly and they become dry and hard.
Apart from this, some of the main causes of constipation are given below: –
- Low intake of fibre
- Less physical activity
- Some types of medications
- Low intake of water
- Ignoring the urge to go to the toilet
- Changes in routine like traveling, aging or pregnancy
What are the Symptoms of Constipation?
Besides not being able to pass the stools, here are some other symptoms of constipation.
- Bloating
- Gas
- Feeling of fullness
- Cramps and pain in the lower abdomen
- Headache
How to Prevent Constipation with Easy Ways?
There are various constipation medicines available in the market. However, you can follow some of the easy methods to prevent constipation.
Don’t Eat in a Rush :
Eating food in a hurry means it is not chewed in a proper manner. When you do so, your gut has to process larger pieces of food. This takes a long time and can cause constipation symptoms. Hence, eat slowly and you’ll enjoy your food more, too!
Eat More Fibre Rich Foods :
Fiber or roughage is a part of the food which is not digested. It stays in the gut and is passed out in the stools. Fibre helps to add bulk to the stools and enables the bowel system to work well.
This is the reason that eating fibrous foods help to prevent constipation. For example – you can add many vegetables, fruits, whole grains and legumes like lentils, beans, peas and chickpeas in your diet.
Exercise Regularly :
Living a sedentary lifestyle with little or no exercise tends to make one constipated over time. A mild exercise on regular basis helps to keep your digestive system active and healthy.
You can take up any physical activity like walking, running, cycling or playing any sport. An intense workout will make you take more fluids, which is also one of the ways to relieve constipation.
Food Items to Avoid in Constipation :
What we eat influences our digestive process and certain foods can be a reason behind constipation. Dairy products like milk and cheese must be avoided by people who find them difficult to digest. In addition to this, avoid red meat, fried and packaged foods when struggling with constipation.
Yoga :
If going out and jogging is not your thing, yoga is the right solution to this.
Multiple yoga poses like pavanmuktasana, sukhasana, and vrajasana can be practiced on a regular basis to get relief from constipation and other problems like gas and indigestion.
Drink Lots of Water :
Water helps to lubricate your digestive system which in turn allows smooth passage of food through the digestive tract. Drinking water is one of the best remedies for constipation.
It is because proper intake of water helps to soften the stools and keep the symptoms of constipation at bay. Thus, aim to drink at least one-and-a-half liters of water a day. Avoid the hydration “robbers” like caffeine, alcohol and fizzy or sugary drinks.
Travelling and Constipation :
If you travel a lot due to work or other reasons, you must maintain a regular eating schedule as much as possible.
Don’t just right away delve into the local cuisine if you are already constipated.
Summary: – Constipation is an annoying problem and can disturb your routine life. To get rid of it just keep these above-shared points in your mind as they can be a great help. Moreover, you can take Pet Saffa Natural Laxative tablets. These ayurvedic constipation tablets are safe to use and help to cure constipation and its related problems.
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