Ways to Avoid constipation

Introduction. Work on the intro… 

They can come in many forms, but in general, constipation is defined as a difficulty in stool passage and often lasts only to  3 times a week ( stool frequency ). Characterized as bulky, hard and dry bowel movements that are oftentimes painful. In addition to being probably one of the worst things is rushing to the bathroom, only to experience that your poop is playing hard to get with your toilet.

 

That’s  why here are some simple ways to help you avoid that pesky constipation; 

1. Hydration, Hydration, Hydration – one of the reasons that can help alleviate your constipation is to drink plenty of fluid. (alcohol is not one of them of course.). Drinking water not only helps you stay hydrated, but also softens your stool / poop making the exit much more bearable.

2. Eat Fiber Rich Foods. –  another way making your bathroom trips much more relaxed and easy is by incorporating fiber in your diet. Fiber (specifically dietary fiber)  found in fruits and vegetables, even higher in vegetable and fruit skins, cannot be broken down by our digestive system. Which is a good thing, as they are known to add bulk to your stool. Making it somewhat bulkier. Allowing for an easier passage through your intestines. Until it reaches the exit point. 

3. Try some tea? – Besides drinking water, hydration by drinking tea (it contains small amounts of laxative) can also help make your bathroom session at ease. A cup of warm tea not only will help you relax but also allows you to pass stool by stimulating your body’s digestive system. In addition to its relaxing properties. 

4. Watch Your Diet – it kinda helps if you can keep track. Sometimes, having an awareness on what you eat on a day to day basis can help avoid or prevent the occurrence of constipation. By keeping track of your diet, you are well aware of what you put on your body.

5. Over the counter laxatives – When you are in a desperate situation, and nothing else works. How about trying over the counter laxatives. They are a great way to offer relief or alleviate the effects of constipation by adding weight or holding water in your gut. But be careful of overusing laxatives. Chronic use of these medications can often lead to dehydration, electrolyte imbalance, headache, just to name a few). 

 

Constipation can be an uncomfortable and oftentimes painful thing. Which is why it’s easy to get lost and try so many products or methods in order to remedy the discomfort. But sometimes , it’s better to at least seek or consult a board certified physician or health care practitioner  for a much more personalized dietary recommendation. 

 

 

 

 

 

References 

 

Bashir A, Sizar O. Laxatives. [Updated 2020 Sep 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537246/

 

Day, Mary & Wills, Teresa & Coffey, Alice. (2014). Constipation and the pros and cons of laxatives for older adults. Nursing & Residential Care. 16. 2-4. 10.12968/nrec.2014.16.4.196. 

 

9 herbal teas for Relieving constipation. (n.d.). Retrieved February 27, 2021, from https://www.medicalnewstoday.com/articles/322624#nine-herbal-teas-for-constipation

 

Liu L. W. (2011). Chronic constipation: current treatment options. Canadian journal of gastroenterology = Journal canadien de gastroenterologie, 25 Suppl B(Suppl B), 22B–28B.

 

This is A Blog Written by ZEALOUS NUTRITION

Find Out More: https://zealousnutrition.com/

Call: (925) 293-3313