What to do if it is constipated – find relief to the inconvenience caused by constipation with these effective home remedies and changes in their lifestyle.

Constipation is a common health problem that can cause discomfort and frustration. If you have constipation problems, it is essential that you take the appropriate measures to relieve it and favor the regularity of depositions. Here are some strategies that you can try:

1. Increase fiber consumption: consuming a fiber diet is crucial to maintaining a healthy digestive system. Include a lot of fruit, vegetables, whole grains and legumes in your meals. These fibe r-rich foods add volume to feces and facilitate their intestinal transit.
2. Keep hydrated: drinking an adequate amount of water is essential to prevent constipation. Be sure to drink at least eight vessels (64 ounces) of water a day. Adequate hydration helps soften the feces, facilitating its passage through the colon.
3. Exercise regularly: physical activity stimulates intestinal muscles and favors intestinal transit. Try to incorporate regular exercise into your routine, such as walking at a light pace, running or bicycle. Try to perform at least 30 minutes of moderate aerobic activity most of the days of the week.

Note: If constipation persists for more than a few days or is accompanied by intense pain, blood in stool or other worrying symptoms, it is essential to seek medical attention. They could be signs of an underlying disease that requires immediate evaluation and treatment.

Putting these strategies into practice and making adequate dietary changes, it can help relieve and prevent constipation. Remember to listen to your body, maintain a healthy lifestyle and consult with a healthcare professional if necessary.

Understand the causes of constipation

1. Dietary factors:

• Low fiber consumption: a poor fiber diet can be one of the main causes of constipation. Fiber helps increase the volume of feces, facilitating its transit through the digestive system.
• Inappropriate fluid intake: dehydration and insufficient water intake can cause the hardening of feces, hindering intestinal movements and causing constipation.
• High consumption of processed foods: processed foods, especially fiber and high fat, can contribute to constipation by slowing digestion and reducing intestinal movements.

Remember that maintaining a balanced diet with adequate fiber and liquid intake is essential to prevent constipation.

2. Sedentary lifestyle:

• Lack of physical activity: inactivity and a sedentary lifestyle can affect intestinal motility. Regular exercise helps stimulate intestine muscles, promoting adequate digestion and regular intestinal movements.

3. Medications:

1. Analgesics: Certain pain medications, such as opioids, can cause constipation as a secondary effect by slowing down the intestinal movement.
2. Antidepressants: Some antidepressant medications can contribute to constipation when interfering in the normal functioning of the digestive system.

Increasing Your Fiber Intake

The following strategies can help you increase fiber intake:

1. Choose whole grains: replace cereals refined by whole grains such as whole wheat bread, integral rice and oats. These options rich in fiber not only provide essential nutrients, but also facilitate digestion.
2. Include a lot of fruit and vegetables: opt for fresh fruits and vegetables, which are excellent fiber sources. Some examples are apples, berries, oranges, brush, carrots and spinach. Try to consume at least five rations of fruit and vegetables a day.
3. Add legumes and beans to their meals: legumes and beans, such as lentils, chickpeas and red beans, are full of fiber. Incorporate them to soups, salads or main dishes to obtain an extra fiber contribution.

Remember that it is important to gradually increase fiber intake to avoid swelling or gases. In addition, be sure to drink a lot of water throughout the day, since the fiber works better when combined with adequate hydration.

In addition, bringing a record of your daily fiber consumption can help you make sure your intake goal. Consider using a table like the following to write down the amount of fiber of each food, which will help you make dietary decisions with knowledge of cause:

Systematically, these strategies to increase fiber intake and control your intake, you can favor regular intestinal movements and relieve constipation naturally and healthy.

Stay Hydrated: A Key to Relieving Constipation

Liquids for optimal intestinal function

Water is the fundamental component to guarantee regular and easy intestinal movements. When the body lacks sufficient hydration, the colon absorbs more water than the feces, which causes dry and hard stools difficult to expel. Drinking an adequate amount of liquids helps to soften the feces, facilitating its passage through the digestive system.

“Drinking enough liquids, especially water, is crucial to maintain a regular intestinal transit and prevent constipation.”

• Water: water without gas should be your first option when it comes to hydration. Try to drink at least eight glasses of water throughout the day.
• Fruit juices: freshly squeezed fruit juices without added sugars can also contribute to hydration. However, be careful, since some fruits, such as apple juice, can worsen constipation in certain people.
• Infusions: some infusions, such as mint or ginger, can have a soft laxative effect and help relieve constipation. In addition, hot liquids can relieve the digestive system and favor intestinal movements.
• Brec k-based soups: light broths or home vegetable soups can contribute to both hydration and to provide essential nutrients, so they are a good option for those who fight against constipation.

Dehydration signals

Being aware of dehydration signs is vital to prevent constipation and possible complications. Some common dehydration indicators are

1. Dry mouth and throat
2. Dark yellow urine
3. Thirst feeling
4. Infrequent urination or elimination of small amounts of urine
5. Headaches or dizziness
6. Weakness or fatigue

Dehydration can exacerbate the symptoms of constipation and hinder its treatment. It is essential to treat dehydration promptly, increasing fluid intake and looking for medical attention if the symptoms are serious.

Exercise regularly

Practicing regularly helps stimulate intestinal muscles, which can facilitate the movement of waste through the digestive system. In addition, exercise can help increase blood flow to the abdominal zone, favoring better digestion and intestinal functioning.

• Include aerobic exercises
• Try strength training
• Consider the possibility of practicing yoga or pilates

Research has shown that aerobic exercises, such as walking at a light pace, running or riding a bike, can help stimulate intestinal movements and relieve constipation. Try to perform at least 30 minutes of aerobic exercise of moderate intensity most of the days of the week.

Force exercises, such as weightlifting or the use of resistance bands, can also have a positive impact on digestion. These exercises help strengthen abdominal muscles, which can improve intestinal function and relieve constipation.

1. It is recommended to incorporate strength training exercises into the routine at least twice a week.
2. Yoga or Pilates can also be beneficial for people suffering from constipation. These exercises focus on body movements that stretch and contract the abdominal muscles, helping to stimulate intestinal movements.
3. Consider attending a yoga or pilates class or following online tutorials to learn and practice these exercises regularly.

It is important to keep in mind that, although exercise can be beneficial to relieve constipation, it must be complemented with a balanced diet rich in fiber and adequate hydration. Before starting any new exercise regime, it is recommended to consult a healthcare professional or a fitness instructor entitled.

Try Natural Remedies for Constipation Relief

1. Fiber consumption increases: one of the most effective ways to relieve constipation is to increase fiber intake. Consuming a diet rich in fiber can favor regular intestinal movements and prevent future episodes of constipation. Include foods such as whole grains, fruits, vegetables and legumes in your diet. In addition, it is important to drink a lot of water throughout the day to help soften the feces.

• Add more fruits and vegetables to your meals.
• Add linen or chia seeds to breakfast or yogurt cereals.
• Choose integral bread and paste instead of refined options.

2. 2. Stay active: Regular physical activity can also help stimulate intestinal movements and relieve constipation. Perform exercises that involve the participation of abdominal muscles, such as walking, running or doing yoga. Physical activity helps stimulate the natural contractions of intestines, facilitating the movement of waste through the digestive system.

1. Walk to a light pace for at least 30 minutes a day.
2. Try to incorporate yoga positions aimed at digestion, such as “wind posture” or “cat and cow posture.”
3. Consider swimming or cycling as low impact exercises that can favor intestinal regularity.

Remember to consult with your healthcare provider before starting any new exercise regimen, especially if you have any underlying health conditions.

3. Natural infusions and supplements: Certain natural infusions and supplements have been traditionally used for their laxative properties. These alternatives can relieve constipation if consumed in moderation. Senna, cascara, and dandelion root are examples of natural remedies that can help relieve bowel movements. It is important to follow the recommended dosage and instructions for use provided by the manufacturer or a healthcare professional.

By incorporating these natural remedies into your lifestyle, you can relieve constipation without resorting to harsh medications. However, if your symptoms persist or worsen, it is essential that you consult a healthcare professional for proper evaluation and guidance.

Consult a healthcare professional

Visiting a healthcare professional is especially important if:

1. Constipation persists for a long time.
2. The person experiences severe abdominal pain or bloating
3. There is rectal bleeding
4. There is unexplained weight loss
5. Constipation is accompanied by other worrying symptoms.

A healthcare professional can perform a thorough examination and order additional tests or imaging tests to identify the underlying cause of constipation.

He or she may also make appropriate medical interventions, such as recommending specific medications, prescribing stool softeners or laxatives, or suggesting dietary changes or fiber supplements to encourage regularity.

Additionally, a healthcare professional can offer valuable advice on lifestyle modifications, such as increasing physical activity, managing stress levels, and establishing healthy bowel habits.

To facilitate a productive conversation with a healthcare professional, people can keep track of their bowel movements using a diary. This record can provide valuable information about frequency, consistency and any accompanying symptoms, helping the healthcare professional to accurately assess the situation.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont