If you have problems evacuating, you may suffer constipation. This condition occurs when the feces are rare or difficult to evacuate. Although it is a frequent problem, constipation can cause important discomfort and alter everyday life. Fortunately, there are several measures that you can take to relieve constipation and favor the regularity of depositions.
- Increase fiber consumption: consuming a fiber diet is crucial to maintain healthy digestion. The fiber adds volume to the feces, facilitating its evacuation. Include more fruits, vegetables, whole grains and legumes in your meals to increase fiber intake.
- Drink a lot of water: adequate hydration is essential to prevent constipation. Be sure to drink at least 8 glasses (64 ounces) of water a day to help soften the feces and favor the regularity of the strokes.
- Stay physically active: regular exercise stimulates intestine muscles and helps move waste through the digestive system. Conduct activities such as walking, running or bicycle for at least 30 minutes a day to favor a healthy intestinal function.
Signs and symptoms of constipation: |
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1. 1. Uncommon intestinal movements |
2. Difficulty evacuating feces |
3. Abdominal discomfort or abdominal distension |
4. Incomplete evacuation sensation after defecating |
It is important to remember that serious and sudden constipation accompanied by abdominal pain or blood in feces requires immediate medical attention. They could be signs of a more serious underlying disease.
- Constipation: Causes, Symptoms, and Home Remedies
- Understanding Constipation
- Common Causes of Constipation
- Signs and Symptoms of Constipation
- Effective Home Remedies for Constipation Relief
- Effective home remedies to relieve constipation:
- The Role of Diet in Relieving Constipation
- Importance of Regular Exercise for Preventing Constipation
- When to Seek Medical Attention for Constipation
- Tips for Preventing Constipation in the Future
- 1. Increase your dietary fiber intake:
- 2. Stay hydrated:
Constipation: Causes, Symptoms, and Home Remedies
Causes of constipation:
- Lack of fiber in the diet: a poor fiber diet can contribute to constipation. The fiber adds volume to the feces, facilitating its transit through the digestive system.
- Inadequate fluid intake: not drinking enough liquids can lead to dehydration, causing the body to absorb water from the colon, resulting in hard and dry stool.
- Sedentary lifestyle: lack of physical activity and a sedentary lifestyle can slow down the digestive system, causing constipation.
- Medications: certain medications, such as opioids, antacids, antidepressants and diuretics, can interfere in normal intestinal movements and cause constipation.
Note: If you experience sudden starting constipation, especially with intense abdominal pain, blood in the stool or inexplicable weight loss, it is essential that you seek immediate medical attention, since it can indicate a more serious underlying condition.
Constipation symptoms:
- Rare evacuations (less than three times a week)
- Difficulty evacuating
- Hard and lumpy stool
- Effort during defecation
- Incomplete evacuation sensation
- Discomfort or abdominal swelling
Although there are several free sale laxatives, many people prefer home remedies to relieve constipation before resorting to medicines. Here are some effective home remedies that can help relieve constipation:
- Increasing fiber intake: consuming more fruit, vegetables, whole grains and legumes can provide the necessary fiber to favor regular intestinal movements.
- Keep hydrated: drinking an adequate amount of water and other liquids can prevent dehydration and help soften the feces.
- Exercise regularly: perform a regular physical activity, such as walking or footing, can stimulate intestinal muscles and favor regular intestinal movements.
Foods that must include | Food to avoid |
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Pasas, figs and berries | Processed foods and sugary snacks |
Green and cruciferous leafy vegetables | Refined cereals and white bread |
Wife and seeds | Dairy products |
Understanding Constipation
Causes of constipation:
- Lack of fiber in the diet: a poor fiber diet can contribute to constipation, since the fiber adds volume to the stool and facilitates its passage through the digestive tract.
- Inadequate fluid intake: an insufficient fluid intake can cause dehydration and, as a consequence, dry and hard stools difficult to expel.
- Sedentary lifestyle: the lack of physical activity and a sedentary lifestyle can contribute to constipation, since regular exercise helps stimulate intestinal movements.
- Medications: certain medications, such as opioids, antacids and antidepressants, can cause constipation as a side effect.
- Underlying diseases: various medical conditions, such as hypothyroidism, irritable intestine syndrome (SII) and intestinal obstructions, can contribute to chronic constipation.
Did you know what? Chronic constipation affects women and older adults more than other demographic groups. Lif e-related factors, hormonal changes and the decrease in the muscle tone of the colon can make these groups more prone to constipation.
Symptoms of constipation:
- Rare evacuations (less than three times a week)
- Difficulty evacuating
- Hard and lumpy stool
- Incomplete evacuation sensation after defecating
- Abdominal pain or discomfort
- Abdominal distension and excess gases
It is important to keep in mind that the severity and frequency of these symptoms can vary from one person to another. If you constantly experience these symptoms or your intestinal movements are concerned, it is recommended to consult a healthcare professional to evaluate and guide you properly.
Common risk factors for constipation | Precautionary measures |
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Poor fiber diet | Increase fiber consumption in the diet through fruits, vegetables and whole cereals |
Inadequate fluid intake | Drink abundant water and liquids throughout the day |
Sedentary lifestyle | Incorporate regular physical activity and exercise |
Excessive use of laxatives | Avoid excessive use of laxatives and use natural methods to regulate bowel movement |
Common Causes of Constipation
- Inadequate fiber intake: a poor fiber diet can be the main cause of constipation. The fiber adds volume to the feces, facilitating its transit through the digestive system. An insufficient fiber intake can cause hard and dry stools difficult to eliminate.
- Lack of physical activity: a sedentary lifestyle can contribute to constipation. Regular exercise helps stimulate intestinal muscles, favoring intestinal movements. Without sufficient physical activity, intestinal muscles can become lazy, which causes a slower digestion and a higher risk of constipation.
- Dehydration: Insufficient fluid intake can contribute to the development of constipation. When the body lacks an adequate amount of water, it absorbs more water than the feces, which causes harder and dry feces that are difficult to expel.
Note: It is important to keep in mind that some medications, such as opiate analgesics and certain antidepressants, can also cause constipation as a side effect. In addition, certain medical conditions, such as hypothyroidism, irritable intestine syndrome (SII) and intestinal obstruction, can contribute to chronic constipation. It is advisable to consult a healthcare professional if constipation persists or is accompanied by intense pain or other worrying symptoms.
Signs and Symptoms of Constipation
1. Effort during defecation: One of the most prominent signs of constipation is the need to make an excessive effort to evacuate. Often this can be accompanied by an incomplete sensation of evacuation.
The feeling of not completely evacuating the intestine is a classic symptom of constipation. It can cause individuals to have the feeling that stool are still stool, which causes discomfort and desire to make more strength.
2. Hard or lumpy stool: constipated people often experience changes in the consistency and appearance of their feces. The feces can become dry, hard and difficult to evacuate, looking like small lumps or balls.
- Hard and lumpy stool are the result of excessive absorption of water in the colon, which causes feces to be compacted and difficult to expel.
3. Uncommon evacuations: Another key symptom to which attention must be paid is the decrease in the frequency of the depositions. Although the number of depositions may vary from one person to another, having less than three stories per week is usually considered a sign of constipation.
- Having less than three deposits per week indicates a slowdown in intestinal transit, which can cause stagnation and accumulation of feces in the colon.
Effective Home Remedies for Constipation Relief
One of the most effective home remedies to relieve constipation is to increase fiber intake. The fiber provides volume to feces, facilitating its transit through the digestive system. Fibe r-rich foods include fruits, vegetables, whole grains and legumes. It is recommended to gradually increase fiber consumption to avoid swelling or gases. In addition, it is important to drink an adequate amount of water when fiber is consumed, since it helps to soften the feces and facilitate intestinal transit.
Effective home remedies to relieve constipation:
- Increase fiber intake through fruits, vegetables, whole grains and legumes
- Drink a lot of water to soften the feces
- Regular physical exercise to stimulate intestinal movements
- Take probiotics to promote a healthy intestinal flora
- Consume natural laxatives such as raisid plums, figs and linen seeds
Another effective home remedy is regular physical exercise. Exercise stimulates intestine muscles, helping the movement of feces through the digestive system. Performing activities such as walking, running or doing yoga can help relieve constipation symptoms. In addition, exercise has many other health benefits, which makes it a beneficial habit in general.
Regular physical exercise stimulates the muscles of the intestines, helping to relieve constipation.
Incorporating probiotics into your diet is another useful home remedy to relieve constipation. Probiotics are beneficial bacteria that promote healthy intestinal flora. They can be consumed through fermented foods such as yogurt, kefir and sauerkraut. Probiotics help regulate the digestive system and promote regular bowel movements, relieving constipation.
Natural laxatives, such as prunes, figs, and flax seeds, are also effective in relieving constipation. These foods have natural fiber and contain compounds that help stimulate bowel movements. They can be included in the diet or consumed as a snack to promote regularity.
Effective home remedies to relieve constipation: |
---|
Increase fiber intake |
Drink a lot of water |
Perform regular physical exercise |
Include probiotics in the diet |
Consume natural laxatives such as prunes, figs and flax seeds |
The Role of Diet in Relieving Constipation
Fiber: One of the most effective dietary interventions to control constipation is to increase fiber intake. Fiber adds volume to stool, facilitating its passage through the digestive system. It also helps regulate bowel movements and prevents constipation. There are two types of fiber: soluble and insoluble. The soluble one absorbs water and forms a gelatinous substance, while the insoluble one provides volume. Oatmeal, legumes, fruits such as apples and oranges, and vegetables such as carrots and broccoli are good sources of soluble fiber. Insoluble fiber is found in whole grains, wheat bran, nuts and seeds.
Important note: It is important to increase fiber consumption gradually and drink plenty of water at the same time. Rapidly increasing fiber intake without adequate hydration can worsen constipation symptoms.
Fluids: In addition to fiber, drinking enough fluids is crucial to maintaining a regular bowel movement. Adequate hydration softens stool, making it easier to evacuate. Water is the best option to relieve constipation, but other drinks such as infusions and clear broths can also contribute to total fluid intake. It is recommended to drink at least eight glasses (64 ounces) of fluids per day, but individual needs may vary based on factors such as age, gender, and physical activity level.
- Avoid alcohol and caffeinated drinks as they can have a dehydrating effect on the body.
- Include natural fruit juices without added sugar as part of your fluid intake.
The role of probiotics: Probiotics are beneficial bacteria that promote a healthy intestinal microbiota. Research suggests that probiotics can help control constipation improving intestinal movements and reducing traffic time. Among the foods rich in probiotics are yogurt, kefir, chucrut, kimchi and other types of fermented foods. In addition, there are probiotic supplements in capsules, tablets and powders.
Importance of Regular Exercise for Preventing Constipation
Exercise stimulates body muscles, including those of the digestive system, favoring movement and helping food waste to pass without problems with intestines. It helps improve the general functioning of the gastrointestinal tract, reducing the risk of constipation. In addition, exercise increases blood flow to the abdominal zone, improving the contribution of nutrients and oxygen to digestive organs. This favors optimal digestion and regular intestinal movements.
Benefits of regular exercise to prevent constipation
- Improvement of muscle contractions of the digestive system, facilitating the proper movement of waste through intestines.
- Improvement of blood circulation in the abdominal zone, which favors optimal digestion.
- Increased metabolism, which helps regulate intestinal movements.
- Stress reduction, since physical activity acts as a natural stress relief and it can contribute to constipation.
Incorporating different forms of exercise to your routine can be beneficial to prevent constipation. Cardiovascular exercises, such as walking at a light pace, running or bicycle, can stimulate intestines and favor regular intestinal movements. Strength exercises, such as lifting weights or using resistance bands, can strengthen central muscles, including those of the abdominal zone, contributing to healthy digestion. In addition, practicing yoga or stretching exercises can improve the flexibility and general functioning of the digestive system.
To maximize the benefits of exercise in constipation prevention, it is important to perform physical activity regularly. Try to perform at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week, as recommended in health experts. Remember to start slowly and gradually increase the duration and intensity of your training to avoid any effort or discomfort. Thus, it makes exercise a priority in your daily routine and enjoy the positive impact that you can have on your digestive health.
When to Seek Medical Attention for Constipation
1. Intense pain or swelling: although it is expected that constipation produces discomfort, if you experience intense pain or swelling that does not improve over time, it is recommended to seek medical attention. These symptoms could be indicative of a more serious underlying condition, such as intestinal obstruction.
It is important to remember that if constipation is accompanied by intense pain or swelling, it is advisable to consult a medical professional. These symptoms can be indicative of a more serious problem and require immediate medical attention.
2. Sudden and persistent changes in intestinal habits: if you have noticed a sudden and persistent change in its intestinal movements, as a significant decrease in frequency or consistency, it may be necessary to seek a medical evaluation. This could indicate an underlying condition that needs to be evaluated and treated.
- Some examples of sudden changes in intestinal habits are:
- Move from regular evacuations to an inexplicable inability to evacuate.
- Experience a drastic change in the time it takes to defecate, such as having to make excessive effort or pass prolonged periods in the bathroom.
For example: | If you have recently experienced sudden and persistent changes in your intestinal habits, as inability to defecate or excessive effort, it is advisable to consult a healthcare professional to make an evaluation and treat you. |
If you know the signs and symptoms that can justify medical care for constipation, you can guarantee a rapid evaluation and proper treatment if necessary. Remember that it is always better to consult a healthcare professional in case of doubt, since it can guide him and help him solve his specific problems.
Tips for Preventing Constipation in the Future
1. Increase your dietary fiber intake:
One of the most effective ways to prevent constipation is to consume an adequate amount of food fiber. The fiber provides volume to feces, facilitating its intestinal transit. To increase fiber consumption, include more fruits, vegetables, whole grains and legumes in your diet. Try to consume at least 25-30 grams of fiber a day. Consider adding fibe r-rich foods such as bran flakes, chia seeds and linen seeds to your meals or snacks. Consuming fibe r-rich foods in its natural form is usually more beneficial than resorting to fiber supplements.
2. Stay hydrated:
Drinking enough water is vital to maintain regular intestinal transit. Water softens feces, facilitating its passage through the digestive system. It is recommended to drink at least 8 to 10 glasses of water a day. Also, consider incorporating hydrating foods into your diet, such as watermelon, cucumbers, and soups. Avoid excessive consumption of drinks with caffeine and alcohol, as they can have a dehydrating effect on the body.
Important: Increasing fiber consumption without adequate hydration can worsen constipation. Remember to drink plenty of water throughout the day to promote proper digestion and avoid dehydration.
- Eat foods rich in fiber
- Fruits: Berries, apples, pears and oranges.
- Vegetables: Broccoli, Brussels sprouts, carrots and leafy greens.
- Whole grains: Oatmeal, brown rice, quinoa and whole wheat bread.
- Legumes: Lentils, chickpeas, black beans and split peas.
- Drink a lot of water:
- Drink a glass of water with each meal and between meals.
- Carry a bottle of water with you to stay hydrated throughout the day.
- Exercise regularly:
- Maintain an active lifestyle with moderate exercise, such as walking or cycling, for at least 30 minutes a day.
- Physical activity helps stimulate the muscles of the intestine, promoting regularity of bowel movements.
Fiber-rich foods | Serving size | Dietary fiber (g) |
---|---|---|
Raspberries | 1 cup | 8 |
Avocado | 1 medium | 9 |
Wholemeal bread | 1 slice | 2 |
Chickpeas | 1 cup | 12 |
Quinoa | 1 cup cooked | 5 |
