Almost everyone has had difficulty producing from time to time if you understand what we mean. Constipation affects one out of every five persons worldwide. It is the most common stomach discomfort and can be caused by a wide range of reasons. Continue reading to understand more about constipation and its mysteries!
What causes constipation?
Constipation has numerous underlying reasons, the majority of which are completely ambiguous. What causes constipation for one individual may not be the same for another.
Medication side effects are the most common cause of constipation. This is extremely prevalent in muscle relaxants (such as calcium-channel blockers for high blood pressure), which can also relax the muscles in the gut, resulting in a longer transit time. Diet, dehydration, lack of exercise, irritable bowel syndrome, chronic stress, hormones (pregnancy, monthly changes), aging, and simply ignoring the urge to make a bowel movement are all typical reasons for constipation.
8 Tips to Help You Poop
1. Exercise Regularly
If constipation is slowing you down, try some exercise to help things move along! Exercise alleviates constipation by reducing the time it takes for food to pass through the colon. This limits the quantity of water your body absorbs from the feces. Exercise can also cause your intestine's muscles to contract, allowing you to pass stools more quickly.
2. Stay Hydrated
Water is especially necessary for the gastrointestinal tract, which requires approximately 10 liters of fluids per day. Dehydration can cause constipation. This makes sense since when we are dehydrated, the body extracts more water from our feces, making them firmer and drier. As a result, while water may not treat constipation in a well-hydrated person, it can help with constipation in dehydrated people.
3. Eat More Fruits
Many different fruits are quite useful in alleviating constipation. Pears, grapes, and unpeeled apples are high in fiber and have been shown to aid with constipation. These fruits have a high soluble fiber content, but they also include a lot of water, sorbitol, fructose, and phytochemicals, all of which can help things move along inside.
4. Limit Refined Sugars & Animal Proteins
An unbalanced diet high in sweets and proteins is frequently linked to lower daily fiber intake, which increases the risk of constipation.
Many foods heavy in refined sugars are high in calories but poor in fiber. As a result, these meals can quickly fill you up and replace the complete quantity of fiber consumed each day. Foods high in refined sugars include white bread, cookies, cake, pastries, candy, and so on. Swapping refined sugar goods for higher fiber alternatives, such as white bread for whole-grain bread, is an excellent place to begin!
Similarly, while many meats have a lot of protein, they lack fiber.
5. Probiotics
Probiotics, the "good" bacteria found in yogurt and other foods, are returning to help with digestion.
Truly, however, probiotics have been demonstrated to improve transit time, increase weekly bowel movements, and soften stools in constipated persons.
6. Try Coffee
Most people admit to having "coffee poops" at least once in their coffee-drinking careers. You know the feeling: one sip, and you're looking for the nearest bathroom. This reaction is so strong in some people that they would drink coffee to help them poop.
7. Pop A Squat
Some scientists believe that squatting can make it simpler to poop.
When you squat, the weight of your torso presses against the thighs, naturally compressing the colon. This moderate pressure helps to drive things forward. It also relaxes some of the colon's lower muscles, allowing the intestine to fully empty, which is a common constipation complaint.
What are you waiting for? Get a squatty potty or create your own poop stool to put your feet on and get those poops going!
8. Try Yoga
Ah, yoga, is the panacea for practically anything. While yoga does not treat constipation, many people have found that it helps them pass gas and move their bowels.
Forward bends, twists and midsection stretching are common in many yoga positions. These movements serve to activate and massage the muscles in your body, which can improve blood flow to your digestive organs and reduce constipation. While yoga has not been widely researched in the context of constipation, many people swear by it. Not to mention that yoga helps reduce stress, which can help avoid constipation.
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