Mere information, constipation is influenced by several
things such as lack of eating fibrous foods, stress, lack of fluid intake,
until problems occur on the thyroid. Then how do I solve it? Here are some ways
of overcoming constipation you can do:
1. Consuming Foods Rich In Fiber
The first way is to consume foods that contain lots of
fiber. This is because one of the causes of constipation are fiber intake in
the body condition was critically low. Whereas the content of fiber in the diet
has a very important role in helping the digestion process.
Fiber is a substance found in foods such as fruit and
vegetables. These compounds have a binding nature of water. When You eat
fiber-rich foods on a regular basis, it is certain the problem of constipation
you will never experience. As for the examples of foods that are rich in fiber
are spinach, cauliflower, papaya, mango, pears, apples, bananas, and water
spinach. This is because the natural ingredients that contain fiber which is
very soluble in water.
2. Drinking water
How to cope
with constipation that is by drinking water. You certainly know that the
majority of body tissue made up of water. In other words, enough water intake
per day can help the body to start the process of digestion.
Not only
that, according to the study, water consumption by as much as 8 glasses per day
will help augment the immune system or the immune system. In addition, the
mineral content in the water can also dispose of the rest of the body's
metabolism and neutralize the toxins that get into the body through food
consumption.
3. Exercise regularly
Another way
that you can apply when experiencing constipation is to do sports regularly.
This is because in most cases constipation more frequently attacking those who
rarely do sports. So when you constipation or constipation, try to spend as
much as 10 to 30 minutes to go for a walk in the morning.
4. Stop Using Certain Drugs
In some
cases, constipation can also occur when a person is taking certain drugs that
have side effects on the digestive system. If you experience constipation after
consuming drugs, then we recommend that you stop using the drugs in advance up
to the problem of constipation can be overcome.
5. Limit The Consumption Of Fast Food
How to
overcome constipation next i.e. by reducing the consumption of fast food or
fast food. For example, fast food is
burgers, Nuggets, fries, etc. Why?
This is
because fast food is a kind of food that is low in fiber but has very high-fat
content. Not only can cause constipation, but
fast food also has a considerable risk for the health of the body. Therefore,
as much as possible, reduce the consumption of fast food for the sake of your
own health.
6. Reduce Consumption Of Pure Milk
As we know,
pure milk protein, calcium, and the fat that is high enough. In addition, there
is a wide range of minerals and calcium on the milk pure. Although it has a
wide range of content which is beneficial for the body, you should reduce the
consumption of pure milk when experiencing constipation. This is because
according to the research, pure milk consumption is excessive becomes one of
the causes of the emergence of constipation, both on the children as well as adults.
7. Do Meditation
The way
this one is indeed a bit odd. But it turns out that meditation can be used to
address the problem of constipation or bowel movements in adults. This is
because when doing meditation, the body will be at a comfortable and quiet conditions.
These
conditions will exert influence on the body's digestive and metabolic system so
that stimulate the onset of contractions in the intestine so you can defecate.
So there is no harm in using this method to resolve the constipation problem you
are experiencing.
8. Consuming coffee and water after wake up
The next
way is to consume coffee and water shortly after waking up. Just the
information, when to sleep, the human tongue eating enzyme that is useful for
health in the mouth. One of the uses of the enzyme was stimulated the body's
digestive system to function optimally.
So when
waking up, do not immediately rinse out because it can eliminate the good
enzymes in the mouth. Drink plain water or coffee sometime after waking up. This will bring up the comfortable
sensation on the digestive system of the body that would stimulate the
intestines to remove food that has turned into a stool.
Most of you
may already be aware that sometimes it will appear a sense of heartburn and
want to waste some time after drinking water when
waking up. This is one way of overcoming constipation which is quite powerful.
How to prevent do not experience
Constipation
After
learning some way overcome constipation, another thing that you must understand
is about how to prevent do not experience constipation. First, the consumption of foods that have high fiber content. This will greatly help the
digestive system in terms of managing the food that goes into your stomach.
Second, as
much as possible you must actively move.
The more often a person is moving, then the entire body will be trained as well
as the muscles that are present in the digestive system. At least within 1
week, you take the time to work out for 48 minutes.
Third,
select the right water exhaust position. This is because according to research,
the position of the exhaust air can give impact on smoothly or whether the
spending process stool from the body. As for the position of defecate are the most ideal would be to squat. Because,
on the position of the squat, as well as colon the rectum can also contract
optimally so that it is capable of removing the stool. Whereas when one is defecating with a sitting position, then push from the
rectum and colon could not work to its full potential so as to cause
constipation.
Fourth, if
you feel like to defecate, never put it off. This is because the delay bowel
movements will cause dirt settles in the digestive tract. The longer the stool
texture of experience, the deposition will be increasingly hard to hard so
issued.
That's some
way overcome constipation as well as how most appropriate preventative steps
that can be done. Hopefully a little above
review helpful for you.
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