How can you prevent constipation through diet and lifestyle changes. What are the common causes of constipation. How much fiber should you consume daily to maintain digestive health. Why is exercise important for preventing constipation. When should you consult a doctor about constipation.

Understanding the Causes of Constipation

Constipation is a common digestive issue that affects millions of people worldwide. To effectively prevent and manage this condition, it’s crucial to understand its underlying causes. Let’s explore the factors that contribute to constipation and how they impact our digestive system.

The Digestive Process and Constipation

How does constipation occur in the digestive system? As food passes through the colon, the body absorbs water from it, and the remaining waste forms into stool. Muscles in the colon move this waste towards the rectum for elimination. When this movement slows down, the colon absorbs too much water, resulting in dry, hard stools that are difficult to pass.

Common Factors Leading to Constipation

• Low-fiber diet
• High-fat diet
• Insufficient fluid intake
• Lack of physical activity
• Ignoring the urge to have a bowel movement
• Certain medications
• Overuse of laxatives
• Pregnancy

Understanding these factors can help individuals make informed decisions about their diet and lifestyle to prevent constipation. By addressing these issues, many people can improve their digestive health without resorting to medication.

The Role of Fiber in Digestive Health

Fiber plays a crucial role in maintaining digestive health and preventing constipation. But what exactly is fiber, and how does it benefit our digestive system?

What is Dietary Fiber?

Dietary fiber is the indigestible part of plant foods that passes through our digestive system relatively intact. It adds bulk to the diet, softens stool, and speeds up the process of digestion. There are two main types of fiber: soluble and insoluble, both of which are important for digestive health.

Recommended Daily Fiber Intake

How much fiber should you consume daily? The Academy of Nutrition and Dietetics recommends:

• Women: 25 grams per day
• Men: 38 grams per day
• After age 50: 21 grams for women, 30 grams for men

Unfortunately, most people only consume about 15 grams of fiber per day, which may contribute to the high prevalence of constipation.

High-Fiber Food Sources

Which foods are rich in fiber? Here are some examples of high-fiber foods and their fiber content:

• 1/2 cup navy beans: 9.5 grams
• 1 small pear: 4.4 grams
• 1/4 cup dates: 3.6 grams
• 1 medium apple: 3.3 grams
• 1 medium sweet potato: 4.8 grams

Incorporating these and other high-fiber foods into your diet can significantly improve your digestive health and help prevent constipation.

Dietary Strategies to Prevent Constipation

Preventing constipation often starts with making simple changes to your diet. By incorporating fiber-rich foods and maintaining proper hydration, you can significantly improve your digestive health. Let’s explore some effective dietary strategies to keep constipation at bay.

Increasing Vegetable and Fruit Intake

How can you easily increase your fiber intake through vegetables and fruits? Here are some practical tips:

• Aim for 2 cups of fruit and 2 1/2 cups of vegetables daily
• Add roasted vegetables to sandwiches
• Choose a salad instead of fries as a side dish
• Snack on pre-cut vegetables with low-fat dip
• Keep a fruit bowl accessible for quick, healthy snacks
• Add chopped, dried fruit to oatmeal and cereal

Choosing Whole Grains

Whole grains are an excellent source of fiber. Consider these substitutions:

• Replace white bread with whole-grain bread
• Choose whole wheat pasta over regular pasta
• Opt for brown rice instead of white rice
• Incorporate whole oats and multigrain cereals into your diet
• Snack on air-popped popcorn instead of chips
• Select cereals with at least 5 grams of fiber per serving

Incorporating Beans and Legumes

Beans and legumes are fiber powerhouses. Try these tips to include more in your diet:

• Replace meat with a bean or legume dish once or twice a week
• Add cooked beans to salads
• Experiment with bean soups and stews as main courses

Gradual Fiber Increase and Hydration

Is there a right way to increase fiber intake? Yes, it’s important to add fiber gradually over a week or so to avoid bloating and gas. Additionally, as you increase fiber intake, be sure to drink more fluids. Choose low or no-calorie beverages to stay hydrated without adding extra calories.

The Importance of Exercise in Preventing Constipation

While diet plays a crucial role in preventing constipation, physical activity is equally important. Regular exercise not only keeps you fit but also helps maintain a healthy digestive system. Let’s explore how exercise impacts digestive health and ways to incorporate more activity into your daily routine.

How Exercise Affects Digestion

How does exercise benefit digestive health? Physical activity can help food move more quickly through your colon. This increased movement reduces the amount of water absorbed from the stool, keeping it softer and easier to pass. Regular exercise also helps strengthen the muscles in your abdomen and stimulates intestinal muscles to contract, further aiding in the digestive process.

Recommended Exercise for Digestive Health

What type and amount of exercise is best for preventing constipation? While any form of physical activity can be beneficial, here are some guidelines:

• Start with about 20 minutes of exercise, 3 days a week
• Gradually build up to at least 30 minutes on five or more days of the week
• Choose activities you enjoy, such as walking, swimming, cycling, or yoga
• Always consult with your doctor before starting a new exercise regimen, especially if you have any health concerns

Incorporating Exercise into Your Daily Routine

Finding time for exercise can be challenging, but there are ways to fit it into your schedule:

• Break up activity throughout the day – three 10-minute walks are as beneficial as one 30-minute workout
• Take the stairs instead of the elevator
• Park farther away from your destination and walk the extra distance
• Do simple exercises while watching TV or during work breaks
• Join a sports team or fitness class for social motivation

Remember, consistency is key. Regular, moderate exercise is more effective for digestive health than occasional intense workouts.

Hydration and Its Impact on Digestive Health

Proper hydration is a crucial yet often overlooked aspect of maintaining digestive health and preventing constipation. Let’s delve into why staying hydrated is so important and how you can ensure you’re getting enough fluids throughout the day.

The Role of Water in Digestion

How does water affect the digestive process? Water is essential for nearly every bodily function, including digestion. It helps break down food, allowing nutrients to be more easily absorbed by your body. Additionally, water softens stool and adds bulk, making it easier to pass through the intestines. When you’re dehydrated, your body absorbs more water from your food waste, leading to harder stools and potentially causing constipation.

Recommended Daily Fluid Intake

How much fluid should you consume daily? While needs vary based on factors like age, sex, activity level, and climate, a general guideline is:

• About 15.5 cups (3.7 liters) of fluids a day for men
• About 11.5 cups (2.7 liters) of fluids a day for women

Remember, these recommendations cover fluids from all sources, including water, other beverages, and food.

Strategies for Staying Hydrated

What are some effective ways to ensure proper hydration? Consider these tips:

• Carry a reusable water bottle with you throughout the day
• Set reminders on your phone to drink water regularly
• Eat water-rich foods like fruits and vegetables
• Drink a glass of water with each meal
• Choose water over sugary drinks when possible
• Flavor water with fresh fruits or herbs if you find plain water unappealing

By prioritizing hydration along with a fiber-rich diet and regular exercise, you can significantly improve your digestive health and reduce the risk of constipation.

Natural Remedies and Supplements for Constipation Relief

While dietary changes and exercise are the primary ways to prevent and manage constipation, sometimes additional support may be needed. Natural remedies and supplements can provide relief without the potential side effects of some over-the-counter laxatives. Let’s explore some options that can help maintain digestive health.

Herbal Teas for Digestive Health

Which herbal teas can aid digestion and relieve constipation? Several herbal teas have been traditionally used to support digestive health:

• Peppermint tea: May help relax digestive muscles and promote movement
• Ginger tea: Known for its anti-inflammatory properties and ability to stimulate digestion
• Senna tea: A natural laxative, but should be used sparingly to avoid dependence
• Dandelion tea: May act as a mild laxative and diuretic

While these teas can be beneficial, it’s important to use them in moderation and consult with a healthcare provider, especially if you have any underlying health conditions.

Probiotics and Digestive Health

How do probiotics affect digestive health? Probiotics are beneficial bacteria that support gut health. They can help maintain a balanced gut microbiome, which is crucial for proper digestion and regular bowel movements. Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, or taken as supplements.

Fiber Supplements

When might fiber supplements be helpful? If you struggle to get enough fiber from your diet alone, fiber supplements can be a useful addition. These supplements, also known as bulk-forming laxatives, are generally safe for most people. Common types include:

• Psyllium
• Methylcellulose
• Wheat dextrin

It’s important to start with a low dose and gradually increase to avoid gas and bloating. Always drink plenty of water when taking fiber supplements, and consult with your doctor before starting, as they can interact with certain medications.

Magnesium for Constipation Relief

How does magnesium help with constipation? Magnesium is a mineral that plays a role in muscle and nerve function, including the muscles in your digestive tract. It can help draw water into the intestines, softening stool and making it easier to pass. Magnesium-rich foods include:

• Leafy green vegetables
• Nuts and seeds
• Whole grains
• Legumes

Magnesium supplements are also available, but should only be taken under medical supervision, as excessive intake can cause side effects.

When to Seek Medical Advice for Constipation

While occasional constipation is common and often resolves with lifestyle changes, persistent or severe constipation may require medical attention. Understanding when to consult a healthcare provider is crucial for maintaining digestive health and preventing complications.

Signs That Warrant Medical Attention

What symptoms indicate that you should see a doctor about constipation? Be alert for the following signs:

• Constipation lasting more than three weeks despite lifestyle changes
• Severe abdominal pain
• Blood in your stool
• Unexplained weight loss
• Persistent changes in bowel habits
• Thin, pencil-like stools
• Inability to pass gas
• Fever accompanying constipation

If you experience any of these symptoms, it’s important to seek medical advice promptly. These could be signs of more serious underlying conditions that require professional evaluation and treatment.

Diagnostic Procedures for Chronic Constipation

How do doctors diagnose chronic constipation? If you consult a healthcare provider for persistent constipation, they may recommend several diagnostic procedures:

• Physical examination, including a digital rectal exam
• Blood tests to check for thyroid problems or other metabolic disorders
• Imaging tests like X-rays or CT scans to examine the colon
• Colonoscopy to inspect the entire colon for abnormalities
• Anorectal manometry to assess muscle function in the rectum and anus

These tests help doctors determine the underlying cause of chronic constipation and develop an appropriate treatment plan.

Treatment Options for Chronic Constipation

What treatments might a doctor recommend for chronic constipation? Depending on the cause and severity of your constipation, a healthcare provider may suggest:

• Prescription laxatives or stool softeners
• Lifestyle modifications, including changes to diet and exercise habits
• Biofeedback therapy to retrain muscles used in bowel movements
• In severe cases, surgery to remove blockages or repair problems in the colon

Remember, it’s important to follow your doctor’s recommendations and not to self-treat chronic constipation with over-the-counter remedies for extended periods without medical supervision.

By understanding when to seek medical advice and what to expect during diagnosis and treatment, you can take proactive steps to manage your digestive health effectively. Remember, while constipation is common, persistent symptoms should never be ignored, as they could be indicative of more serious health issues.

Healthy Eating Tips To Avoid Constipation

Written by WebMD Editorial Contributors

• Common Causes of Constipation
• Fiber Helps Relieve Constipation
• Diet Tips for Digestive Health
• Ease Constipation With Exercise
• Constipation: When to Call Your Doctor

No one likes to think — let alone talk — about constipation, but most everyone has it at one time or another. More than 40 million people in the U.S. have it pretty often. So if you’re dealing with tummy troubles, you’re not alone. Most of the time it doesn’t last long, and simple changes can help your digestive system run smoothly again.

To understand how to prevent constipation, it helps to know what causes it. As food passes through your colon, your body absorbs the water from it, and what’s left forms into stool. Your muscles move it through the colon to the rectum, where you pass it. When this movement slows down, your colon draws too much water. Stools get dry and hard to pass, causing constipation.

The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids. Certain medications, not going when you feel the urge, laxative abuse, and pregnancy can also lead to constipation.

If your bowel habits get sluggish, you don’t have to rush out to buy a laxative. Most people don’t need them for mild constipation. Instead, look at your diet. Are you getting enough fiber?

Fiber is the part of plant foods that the body can’t break down. When you eat foods that have a lot of it, the extra bulk helps keep stools soft and speeds digestion.

All plant foods, including fruits, vegetables, whole grains, and beans, have fiber. The Academy of Nutrition and Dietetics recommends 25 grams per day for women and 38 grams for men. After age 50, we need less fiber — about 21 grams for women and 30 grams for men. Unfortunately, most of us only get about 15 grams per day, which may help explain why so many people get constipated.

Examples of high-fiber foods include:

• 1/2 cup navy beans: 9. 5 grams
• 1 small pear: 4.4 grams
• 1/4 cup dates: 3.6 grams
• 1 medium apple: 3.3 grams
• 1 medium sweet potato: 4.8 grams

Simple changes can improve your diet and help relieve constipation:

• Add veggies. You don’t have to count grams of fiber to get the amount you need. Instead, aim to eat 2 cups of fruit and 2 1/2 cups of vegetables every day. Make sandwiches with roasted veggies, add a salad instead of fries to your meal, buy pre-cut vegetables to snack on with low-fat dip, keep the fruit bowl full for a handy and healthy snack, and add chopped, dried fruit to oatmeal and cereal.
• Go for grains. Replace white bread, white rice, and regular pasta with whole-grain bread, whole wheat pasta, and brown rice. Eat more whole oats, multigrain cereals, and whole wheat crackers — but be sure to choose low-fat and low-sugar options. Snack on air-popped popcorn instead of chips. When you buy cereal, choose brands that have at least 5 grams of fiber per serving.
• Bulk up on beans. Replace meat with a bean or legume dish at least once or twice a week. Add cooked beans to salads, and try bean soups and stews as main courses.
• Add fiber gradually. Make changes slowly over the course of a week or so — if you up fiber too quickly, you could end up feeling bloated and gassy. Be patient — it may take time for your body to adjust.
• Consider a fiber supplement. If you have trouble getting enough fiber in your diet, a supplement might help. Also called bulk-forming laxatives, they’re generally safe. Just be sure to talk with your doctor before you use them as they can make some medications not work as well.
• Stay hydrated. If you add more fiber to your diet either with food or supplements, be sure to drink more fluids, too. Choose low or no-calorie beverages — sugary soda and fruit drinks will add extra calories you don’t need.

Exercise not only keeps you fit, it may help you stay regular. It can help food move more quickly through your colon. It’s not always easy to find time to be active, but try these tips:

• Start exercising about 20 minutes, 3 days a week, and build up to at least 30 minutes on five or more days of the week. Always check with your doctor before you start any type of fitness plan.
• Short on time? Break up activity throughout the day — three 10-minute walks count as much as one 30-minute workout.

Most of the time, healthy changes to your diet and exercise habits will smooth out any digestive woes. But if you’ve tried these tips for 3 weeks and haven’t noticed a change, talk with your doctor. They may suggest that you take a laxative for a few days to help retrain your system. You should also call your doctor right away if you notice blood in your stool, have belly pain, or lose weight without trying.

Top Picks

Healthy Eating Tips To Avoid Constipation

Written by WebMD Editorial Contributors

• Common Causes of Constipation
• Fiber Helps Relieve Constipation
• Diet Tips for Digestive Health
• Ease Constipation With Exercise
• Constipation: When to Call Your Doctor

No one likes to think — let alone talk — about constipation, but most everyone has it at one time or another. More than 40 million people in the U.S. have it pretty often. So if you’re dealing with tummy troubles, you’re not alone. Most of the time it doesn’t last long, and simple changes can help your digestive system run smoothly again.

To understand how to prevent constipation, it helps to know what causes it. As food passes through your colon, your body absorbs the water from it, and what’s left forms into stool. Your muscles move it through the colon to the rectum, where you pass it. When this movement slows down, your colon draws too much water. Stools get dry and hard to pass, causing constipation.

The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids. Certain medications, not going when you feel the urge, laxative abuse, and pregnancy can also lead to constipation.

If your bowel habits get sluggish, you don’t have to rush out to buy a laxative. Most people don’t need them for mild constipation. Instead, look at your diet. Are you getting enough fiber?

Fiber is the part of plant foods that the body can’t break down. When you eat foods that have a lot of it, the extra bulk helps keep stools soft and speeds digestion.

All plant foods, including fruits, vegetables, whole grains, and beans, have fiber. The Academy of Nutrition and Dietetics recommends 25 grams per day for women and 38 grams for men. After age 50, we need less fiber — about 21 grams for women and 30 grams for men. Unfortunately, most of us only get about 15 grams per day, which may help explain why so many people get constipated.

Examples of high-fiber foods include:

• 1/2 cup navy beans: 9.5 grams
• 1 small pear: 4.4 grams
• 1/4 cup dates: 3.6 grams
• 1 medium apple: 3.3 grams
• 1 medium sweet potato: 4.8 grams

Simple changes can improve your diet and help relieve constipation:

• Add veggies. You don’t have to count grams of fiber to get the amount you need. Instead, aim to eat 2 cups of fruit and 2 1/2 cups of vegetables every day. Make sandwiches with roasted veggies, add a salad instead of fries to your meal, buy pre-cut vegetables to snack on with low-fat dip, keep the fruit bowl full for a handy and healthy snack, and add chopped, dried fruit to oatmeal and cereal.
• Go for grains. Replace white bread, white rice, and regular pasta with whole-grain bread, whole wheat pasta, and brown rice. Eat more whole oats, multigrain cereals, and whole wheat crackers — but be sure to choose low-fat and low-sugar options. Snack on air-popped popcorn instead of chips. When you buy cereal, choose brands that have at least 5 grams of fiber per serving.
• Bulk up on beans. Replace meat with a bean or legume dish at least once or twice a week. Add cooked beans to salads, and try bean soups and stews as main courses.
• Add fiber gradually. Make changes slowly over the course of a week or so — if you up fiber too quickly, you could end up feeling bloated and gassy. Be patient — it may take time for your body to adjust.
• Consider a fiber supplement. If you have trouble getting enough fiber in your diet, a supplement might help. Also called bulk-forming laxatives, they’re generally safe. Just be sure to talk with your doctor before you use them as they can make some medications not work as well.
• Stay hydrated. If you add more fiber to your diet either with food or supplements, be sure to drink more fluids, too. Choose low or no-calorie beverages — sugary soda and fruit drinks will add extra calories you don’t need.

Exercise not only keeps you fit, it may help you stay regular. It can help food move more quickly through your colon. It’s not always easy to find time to be active, but try these tips:

• Start exercising about 20 minutes, 3 days a week, and build up to at least 30 minutes on five or more days of the week. Always check with your doctor before you start any type of fitness plan.
• Short on time? Break up activity throughout the day — three 10-minute walks count as much as one 30-minute workout.

Most of the time, healthy changes to your diet and exercise habits will smooth out any digestive woes. But if you’ve tried these tips for 3 weeks and haven’t noticed a change, talk with your doctor. They may suggest that you take a laxative for a few days to help retrain your system. You should also call your doctor right away if you notice blood in your stool, have belly pain, or lose weight without trying.

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Foods that weaken the intestines: a diet for constipation

Contents

• Causes of constipation
• What foods weaken?
• Prevention of constipation through diet
• In conclusion

Contents

Causes of constipation

Digestive problems are most often caused by disturbances in the intestinal microflora. This can happen for a number of reasons:

• Wrong, unbalanced diet.
• Lack of water in the body.
• Passivity, sedentary lifestyle.
• Medicinal preparations.
• Change of time zones.
• Pregnancy.
• Stress, emotional instability.
• Chronic diseases of the stomach, liver, kidneys.

[warning]Those who have a problem with bad stools should first of all make adjustments to their diet, and only then resort to enemas, drugs and other types of help.[/warning]

What foods weaken?

Fiber and antioxidants . These substances are rich in bran, cereals, oatmeal, fruits, vegetables, dried fruits. A lot of fiber in dates, legumes, citrus fruits, carrots, cabbage, eggplant, sweet peppers, beets. Small amounts of fiber are found in watermelons, melons, tomatoes, green salad.

Lycopene is a substance that is known as a prophylactic against a number of diseases. In addition, it is an excellent antioxidant that frees the intestines from unnecessary ballast. Lycopene is found in tomatoes, pink grapefruit, watermelon, pomegranate, rose hips, asparagus, sweet red peppers, red cabbage, beets, carrots, and papaya. A small amount of lycopene is found in persimmons and apricots. It should be remembered that for the absorption of lycopene by the stomach, fats are needed, therefore it is advisable to use vegetable oils along with products containing this substance.

Omega-3 fatty acids are substances that the body needs as a source of good health, well-being and the prevention of many diseases. Fatty acids should always be in the diet: it has been established that depression occurs when the brain just lacks omega-3 acids. The condition of the joints, hair, nails and, finally, the stool directly depends on how often a person uses these acids. Omega-3 is found in fish oil, sea fish: halibut, salmon, sardines, mackerel, herring. Fatty acids are also found in shrimp, scallops, eggs, beef, flax seeds, nuts, olive, rapeseed, sunflower oils, pumpkin, spinach, soybeans.

Vitamin B9 , known as folic acid, is involved in the synthesis of amino acids and the formation of blood cells. Normal digestion is impossible without folic acid. It is rich in bread, rice, beans, carrots, oranges, bananas, yeast, pumpkin. A lot of folic acid in pork, lamb, beef, liver, egg yolk and salmon.

Magnesium is indispensable not only for the work of the heart – it also improves the functioning of the intestines, removing everything that is not needed. Magnesium is found in green vegetables, legumes, whole grains, seaweed, shrimp, halibut, cod.

Potassium improves the activity of not only the digestive system, but also the urinary system. Potassium rich: potatoes, bread, tea, watermelon, melon, grapes, apples, citrus fruits, bananas, kiwi, avocados, dried fruits, legumes, apricots, milk, beef, fish.

Vitamins are an important condition for the functioning of the whole organism and intestines separately. Almost all food products are saturated with vitamins: meat, milk, eggs, fish, vegetables and fruits. There are also vitamin complexes in the form of tablets.

Symptoms and treatment of diseases of the small intestine, as well as preventive measures.

How to use flaxseed meal for bowel cleansing? Read in this article.

How to treat Klebsiella in the intestines? http://vashjeludok.com/kishechnik/k-bolezni/klebsiella.html

Prevention of constipation through diet

The diet for constipation is based on a correct, balanced diet. No fast food, fixing products – semolina and rice porridge, no coffee, chocolate, cocoa, strong tea. White bread, flour, red wine, blueberries, spices, marinades, seasonings, pasta should be excluded from the diet.

Particular attention should be paid to the frequency of meals. You need to eat 5-6 times a day, in small portions. It’s not bad to arrange a meal by the hour – the digestive tract will say “thank you” for this.

Fried, smoked, dried completely excluded! Only boiled or steamed food.

Constipation requires drinking plenty of water, especially mineral water.

Movement and massage, as well as foods that relax the intestines, will help solve this problem.

In conclusion

Constipation is a disease that requires a well-balanced diet and intake of laxative products. Weaken the intestines foods that contain: magnesium, potassium, folic acid, antioxidants, vitamins, fiber, lycopene and omega-3 fatty acids. With constipation, you need to refrain from baking, fast foods, spicy and smoked foods and move more.

Constipation – Healthy Russia

May 18, 2012

It is embarrassing to report such a delicate problem as constipation even to the attending physician. However, shyness must be overcome.

It is embarrassing to report such a delicate problem as constipation even to the attending physician. However, shyness must be overcome.

A lack of stool for many days can be not only a consequence of malnutrition, but also a sign of dangerous diseases.

What is constipation?

Constipation is a condition of the digestive system in which bowel movements are difficult. It most often occurs when the stool becomes too hard as the fluid it contains is absorbed in the large intestine.

Diet without side effects

Popular low-carbohydrate diets (Atkins diet, Kremlin diet, Montignac diet) can cause chronic constipation. But the diet of Yulia Chekhonina effectively fights with him.

The slower food passes through the gastrointestinal tract, the more water is absorbed in the large intestine. This can be caused by insufficient work of the intestinal muscles and a malfunction of the nervous system that controls its work.

As the stool becomes dry and hard, bowel movements (defecation) become painful. In some cases, symptoms may appear intestinal obstruction .

The most common causes of constipation

1. Lack of fiber in the diet . People who eat less plant-based foods and prefer meats, eggs, cheeses, and pastries made from high-grade flour are significantly more likely to suffer from constipation.

To prevent constipation, include enough fruits, vegetables, and whole grains in your diet.

Fiber contains insoluble plant fibers that are not digested in the intestines. They stimulate the intestinal walls, speed up the movement of food and prevent dehydration of feces.

2. Lack of physical activity . Regular movement keeps the body’s metabolism at a high level, including stimulating the work of the intestines.

Experts say constipation is much more common in sedentary people than in physically active people.

3. Taking medications . Some painkillers, heart medications, and diuretics can cause constipation.

Also, problems with bowel movements can be caused by psychotropic and narcotic drugs, antidepressants, agents for normalizing stomach acidity, iron preparations and soda.

If constipation occurs due to the use of drugs, be sure to consult a doctor. In no case do not try to replace the drug yourself!

4. Pregnancy . Hormonal changes caused by pregnancy reduce the activity of the intestines. In addition, in the later stages, the uterus can put pressure on the intestines, worsening its work.

5. Aging . With age, metabolic processes in the body slow down. At the same time, intestinal activity also decreases.

6. Mode change . The human body is usually tuned to a certain time of eating and bowel movements. A sudden change in this mode, for example, when changing jobs or while traveling, often leads to constipation.

7. Infatuation with laxatives . The use of laxatives for self-medication is fraught with aggravation of the problem . Remember: these drugs are addictive .

This means that the dosage needed to empty the bowels is constantly growing, and the withdrawal of drugs leads to many days of constipation.

Refrain from taking laxatives without consulting a doctor.

8. Trying to endure . Avoid going to the toilet outside the home, too busy at your desk, or under severe stress that you just don’t notice the urge to go to the toilet?

There are many options, but the result is always the same. The longer you delay going to the toilet, the harder and drier your stools become. This means the harder it is to remove.

Constipation often develops in young children who are too persistently accustomed to the potty.

9. Lack of fluid . The lack of water in the body leads to the fact that the liquid is quickly excreted from the stool, and it becomes very hard.

Drinks containing caffeine and alcohol dehydrate the body and cause constipation.

10. Diseases of the large intestine, rectum and other diseases. The presence of adhesions, tumors (including malignant) and narrowing in the intestine causes the development of constipation.

In addition, neurological and hormonal disorders lead to the development of constipation.

11. Stresses . Chronic stress leads to autonomic dysfunction – a violation of the autonomic nervous system that regulates the functioning of internal organs.

To stave off stress, take time to relax, get enough sleep, and exercise to relieve stress.

Nutrition during pregnancy

Constipation is one of the most common problems for expectant mothers. Read about the pregnancy diet. We looked at the main problems and how to solve them.

Warning ! Persistent constipation for many days or gradual development of chronic constipation is a reason for urgent medical attention. Difficulty in the movement of feces through the intestines can be caused by dangerous diseases.

Seek immediate medical attention if :

– three days have passed since the last bowel movement, or two days after taking a laxative,
– There is blood in the stool
– you have persistent bowel spasms, heaviness in the abdomen or rectum,
– symptoms of vomiting joined constipation.

How to prevent constipation?

Healthy diet
1. Regularly consume foods rich in vegetable fibers: bran, legumes, bananas, prunes, apples, raisins, leafy vegetables, raw vegetables, berries, citrus fruits, apricots, oatmeal, cereal bread, whole grain pasta, nuts, corn, potato. They improve bowel function.

2. Foods rich in omega-3 fatty acids are also useful for the prevention of constipation. These include fatty sea fish, soy and soy products, walnuts, unrefined vegetable oils.

Power mode
1. Eat regularly. Fractional meals with meals at the same time are suitable for you. This will allow the intestines to work out their regimen.

2. Chew your food well. Large pieces of unchewed food are more difficult to digest and cause constipation.

Sufficient liquid
Make sure you are drinking enough fluids. Drink at least one and a half liters of water per day .

Try to cut down on coffee and sugary sodas, and avoid alcohol. These drinks cause dehydration.