Constipation is a condition in which there are fewer than three stools per week that are hard, small, dry, and painful to pass. Some people may defecate once or even twice a day, while others may only go a few times a week.
COMPLEX PROCESS Constipation
Constipation can also be an indicator of various other diseases, including psychiatric illnesses. You should consult a doctor if the stool frequency is less than three times a week or if the stool consistency is hard. While treatment will depend on the root cause of the problem, you should get it checked out immediately, especially if you experience it regularly.
Constipation SYMPTOMS
- fewer bowel movements
- Stomach ache
- blood in stool
- unexplained weight loss
- Failure to improve after trying natural methods
HOW TO PREVENT Constipation?
Since your diet plays a vital role in digestion, it will also help you overcome the problem. You can help prevent constipation by making some lifestyle changes.
FOR MORE WATER
Dehydration is believed to be one of the biggest causes of constipation. Your stomach sends food to the large intestine, also known as the colon. If your body doesn’t have enough water, the large intestine absorbs water from your dietary waste. This causes hard stools to pass. As a result, you should consume at least 3 liters of water every day to keep constipation at bay!
CONSUME MORE FIBER FOOD
Eating a fiber-rich diet can help improve bowel movements. Studies have shown that dietary fiber can help increase weight and soften it, reducing the chances of constipation. Good sources of fiber include pears, avocados, apples, carrots, beets, broccoli, artichokes, Brussels sprouts, leafy greens, lentils, beans and chickpeas.
REDUCED FAT FOODS
Bacon, sausage, whole milk, baked goods, pastries, etc. Eating fried foods, such as red meat and other high-fat foods, can slow digestion and cause constipation. If you are experiencing persistent symptoms of constipation while consuming a high-fat diet, your doctor may recommend reducing your fat intake. However, not all fats are unhealthy.
FOR COFFEE
Drinking coffee every day can help build stool! Studies have found that caffeine can stimulate digestive muscles and improve bowel movement. However, do not consume too much coffee as excessive caffeine can cause dehydration and worsen the condition.
EXERCISE
Lack of physical activity can cause constipation. Constipation is not common in people who exercise regularly. Typically, the colon responds to movement, and regular exercise can help develop muscles in the digestive tract and improve your bowel movement. Yoga is one way that can help you deal with the pain and discomfort of such digestive issues.
LIMIT DAIRY PRODUCTS
Including dairy products in your diet is another cause of constipation. This mainly happens when you become sensitive to ingredients found in cow’s milk, such as lactose. Too much cheese and milk can cause problems, so try to cut back on these products if you have constipation.
IF THE CONSTITANCY DOESN’T GIVE ANY KIND…
Visit your doctor if your bowel movements do not improve or if you still feel restless. Holding the urge to control your bowel movement can make the situation worse and put you at risk of developing problems such as fissures (tears in the skin around the anus) and hemorrhoids, and you may bleed.