Constipation has become a very common problem these days with most of us getting affected by it at one point in our lives. A few of the contributing factors are sedentary lifestyles, low-fiber, and high-fat diets, inadequate water intake leading to sluggish intestines.
Also certain medications like anti-depressants, iron and calcium supplements, frequently inhibiting the urge to go when nature calls, overuse of laxatives, pregnancy, etc are the leading causes of constipation in adults.
A “backed-up” stomach can lead to a lot of problems such as headaches, bad breath, acne, loss of appetite, gas, etc. In some cases, chronic constipation can lead to severe problems like hemorrhoids, anal fissures, rectal prolapse, etc.
These five simple lifestyle changes can relieve you of your daily morning struggles in the bathroom.
1. Adequate water intake
Drink a liter of water first thing in the morning on an empty stomach. Switch to fruit juices, lemon water, sparkling water, milk as your primary sources of fluids instead of sugary tea, coffee or carbonated drinks. Drink at least 2L of water every day including other fluids.
You will start seeing a huge difference within a week. Your skin will start clearing up, you will start feeling more energetic in the mornings and start having easier bowel movements.
Start including probiotics and fermented food products in your daily diet. Greek yogurt, kimchi, cultured veggies and cultured drinks like kefir are naturally rich in probiotics.
These good bacteria are needed to maintain the balance of the microflora in the digestive tract. Probiotic capsules taken as supplements are also just as effective. In order to get valuable information about this issue, please visit https://www.digestivecenter.com/.
3. High fiber diet
High fiber diets are recommended by doctors to patients suffering from chronic constipation. Make sure to include plenty of fiber in your daily diet. A few fiber-rich food sources are pears, dates, grapes, apricots, whole grains, apples, cucumbers, navy beans, etc.
Inculcate the habit of replacing white bread, white pasta with whole-grain bread, whole wheat pasta respectively. Consume at least one portion of fruits and veggies with every meal. Legumes are a great source of fiber include them in soups, stews, and salads.
4. Importance of exercise
Our sedentary lifestyles have rendered us with health issues which weren’t faced by our ancestors. We need to step outside more often. Start with light exercises like a brisk walk for 25-30 minutes,3 to 4 times a week. Move on to aerobic exercises like running, cycling, etc.
2 to 3 yoga sessions every week with specifically targeted asanas taught by a trained practitioner can also work wonders. Exercising not only helps with relieving constipation it is also a great stress buster.
5. Squat on the pot and off it
Yes, it is exactly like it sounds! Asians have been known to squat since ages. Squatting on the pot is supposed to exert extra pressure on the stomach leading to better bowel movements.
Keep a small stool on your bathroom floor to elevate your legs while sitting on the pot.
Also, start including 5 reps of squats in your daily exercise regime.
After the initial discomfort, this method vastly increases your flexibility. Along with a balanced diet , drink plenty of water, keep doing the light exercises in the morning or evening and be assured of a proper bowel movement. Enjoy a happy and stress free life. If the problem persists its better to rule out any medical issues with a visit to your doctor.