I would like to always write you emails about plants, essential oils, fragrant flowers and other wonderful things. But when it comes to health, there are times when less enjoyable but extremely important topics should be brought up.
I was talking to one of my patients the other day about the problem of constipation. Although many people face this problem, few dare to speak about it openly, without embarrassment. I told him that he had no reason to be embarrassed, that this aspect is also part of human physiology, like all the others.
The problem of constipation is very delicate, surrounded by many myths and legends. In this article I would like to overturn one of these myths, namely that constipation cannot be treated without laxatives.
Constipation, not associated with any diseases, but caused only by lifestyle, in 70% of people can be treated by adjusting the daily diet, increasing physical activity (including special exercises to activate the gastrointestinal tract) and without requiring medication.
Diet for constipation
If you prefer mousses, cakes, white bread, meatballs and other mashed, chopped meals that do not contain plant fiber, you are on the right track to chronic constipation.
Nutrition plays a key role in combating this problem. The diet of people with a tendency to constipation should be dominated by foods that contain dietary fiber.
Recommended products: prunes, apples, pears, citrus, spinach, Brussels sprouts, broccoli, beans, peas, lentils, kefir, wheat bran, oatmeal, flax seeds, sprouted wheat etc.
To avoid: alcohol, milk and dairy products, red meat, fried food and fast food, white rice, gluten-containing foods.
How much water do you drink per day? Make it a habit to drink a glass of water before breakfast. This will be a wake-up call for your body.
Massage and gymnastics for the abdomen
Massage your abdomen to help your bowels free up. This will help to awaken the muscles that provide peristalsis, the propelling of the masses filling the intestines to the final destination. For 2–5 minutes, use gentle, lightly pressing movements clockwise along the abdomen, gently pressing on the intestines with your hand.
Special gymnastics also helps. For example, try this exercise: kneel down, inhale, then lower your forehead to the floor with your arms up. This exercise improves intra-abdominal pressure and enhances the motility of the intestinal muscles.
One of the most effective exercises is cycling. Lying in a horizontal position, lift your legs up, bend them at the knees and imitate cycling. You can start with 20-30 seconds, 3-4 sets.
Another exercise – being in a horizontal position, raise your heels from the floor by 5-10 cm, stretch your toes forward, knees straight, hold this position for 30-60 seconds, 3-4 approaches.
Exercises on the pelvis – rotation, bending at the knees, hanging on a horizontal bar, etc. will also have an effect.
Don't forget about hiking and any other physical activity for at least an hour a day – a sedentary lifestyle and lack of movement create the foundation for constipation.
Empty your bowels in the morning
Last but not least, emptying the bowels in the morning should become a habit. Doctors claim that this method is the most physiological. During the night, the body slowly prepares all the waste for disposal. So there is no reason to keep it all day, condemning yourself to discomfort. Creating this habit is a top class in taking care of your own digestion and health.
Proper nutrition, fluid management and physical activity are the keys to relieving constipation in most cases. But it is important to understand that this phenomenon can be not only an isolated problem, but also a symptom of other pathologies. Therefore, if defecation disorders persist after changing the diet, you should seek the advice of a specialist.