Constipation (simple ways to treat constipation)

                     simple ways to treat constipation

Constipation has become a common disease in every family. Nowadays it becomes popular among kids.

Some factors cause constipation.

some of the most common reasons include:

• severe stress
• a poor diet,
•  lack of exercise
•  lack of sleep
• dehydration 
•  even a change of
• environment or
• time zone due to traveling

 It is fact that women suffer more from

constipation than men. 

constipation is common in the days leading up to menstruation

during pregnancy and even after menopause

so how frequently should everyone go to the toilet.

The bowel movement is different for some, it's daily some might even go up to three

times a day whereas for others it could be on alternate days however if you have less

than three bowel movements a week and your stools are dry hard and difficult to pass you're likely constipated. it is to have a healthy gut because the gut is your second brain. I'm

sure when you have been constipated for several days.

your abdomen feels bloated and extremely uncomfortable making you agitated and

even moody all of us do face constipation. these seven things to

help relieve constipation naturally.

water

our body is made up of 60 fluid drinking enough water is extremely

important to keep everything moving in your digestive tract just think of your colon

like a tube imagine that you're eating all these foods and they go into this tube.

The water is needed to push the food down through the tube hence everything will

start to get blocked and eventually, harden. Drinking warm water helps to break down food faster

than drinking cold water hence helping you to go to the bathroom

more easily and reduce constipation.

Coffee

drink a cup of hot coffee or some people including myself

consuming coffee can increase the bowel movement. This is because coffee stimulates the

muscles in the digestive system to contract causing a bowel movement. a study

found that the effect of coffee is 60 stronger then drinking water. Coffee

also contains small amounts of soluble fibers that can help prevent

constipation by improving the balance of gut bacteria.

breakfast:

 A small breakfast can help to stimulate the gastrocolic reflex which can help waste move through

colon. avoid having a heavy breakfast because

that could slow down your digestion and cause constipation.

 toilet posture

could also cause constipation. sitting toilet posture

when a person sits on a western toilet bowl just like how he would sit on a chair.

The position where your hips are bent while sitting on your toilet is

comfortable the placement of your upper legs at 90 degrees to your abdomen disrupt the passage of

your intestines making having a bowel movement more difficult.

Squatting types of toilets are common in Asia like in Pakistan and India.

when you're in a squatting position your knees are brought closer to your abdomen

positioning your organs and muscles in a way that relaxes your rectum in a straight line this

maximizes the efficiency of your bowel movement.

 vegetables and fruits:

eat more vegetables and fruits this is because dietary fiber increases the size of stools make them softer and easier to pass the stool.

The general recommendation for dietary fiber intake is 25 grams for women

and 38 grams for men daily. The high fiber foods added to meals including

fruits vegetable beans and whole grain bread and cereals. Too much the fiber in your diet can also cause

bloating gas and constipation . A raw diet fiber is vital for healthy

solid bowel movements however eating more fiber  can cause bloating and constipation. don't use in high amount because of an imbalance in the bacteria that live naturally in the intestines.

 pre and probiotics are needed to keep immune system strong

and to support overall digestive health. probiotics are made up of good bacteria that help keep the body

healthy.

probiotics are live bacteria cultures that consume in fermented foods or

in supplements fermented foods which are rich in probiotics include yogurt tempeh aged cheese.

foods rich in prebiotics include banana, apple, barley, oats, seaweed

asparagus, garlic, onions, artichokes and honey.  regular exercise is needed

to overall well-being muscular contraction is directly related to blood

flow less blood flow will mean weaker contractions which equal

slower food transit time.

 when you exercise especially performing cardio training,it

 increase the blood flow in body hence stronger blood flow pumps through

the intestinal muscles this helps to stimulate the natural contraction

of muscles in intestines and decrease the transit time of food passing through your intestine.

These are simple tips to help relieve constipation naturally.

It is important that digestive health still comes down to overall

lifestyle eat a well-balanced diet and avoid greasy or fatty foods

reduce your intake of fast foods, alcohol and soft

drinks, get enough rest days.