What is constipation?
It is when you have problems emptying the stomach with difficult or unusual expulsion of stool or feces. These can be hard, which makes it difficult to expel and have to make much effort to expel them.
The normal frequency varies from person to person. A normal range is three times a day to three times a week. Constipation may also be considered when a person moves from a higher to a smaller frequency.
What causes constipation?
Several causes can be:
* Not drinking enough fluids.
* Physical inactivity. Staying in bed.
* Not eating enough fiber.
* The consumption of certain drugs.
* Do not go to the bathroom when you feel like.
* The use of laxatives.
Constipation is very common during pregnancy, elderly, when changes in customs (travel, meals, schedules, etc..) And in situations of fatigue, nervousness or little physical activity.
Avoiding constipation
1. Take daily vegetables (preferably raw), fruit with skin (if possible), vegetables and wholemeal bread. This diet is rich in fiber and helps retain water, so that stools are more fluid.
2. Drink plenty of fluids, at least 1.5 liters (8 glasses) a day. Fluids can include water, juice, soup, tea and other beverages.
3. Eat slowly and chew food. Try to eat at regular times.
4. Educate the intestine: no never suppress the need for evacuation, go to the service when you feel like. Habitúese to go to the toilet at the same time, trying to go in time and unhurried. Some people benefit from going after a meal.
5. Avoid excessive stress in the evacuation. The intestine and is responsible for himself, of this work.
6. Daily physical exercise. Take time for walking, cycling, gymnastics, …
7. Avoid irritating laxatives. The repeated use of irritant laxatives can lead to intestinal disorders and can be habit forming.
How is it treated?
The most important thing in treating constipation is to eat enough fiber and drinking plenty of fluids. Also increase the amount of exercise you do during the day.
What should I eat?
Eat plenty of fiber. Two to 4 servings of fruits and 3 to 5 servings of vegetables a day is ideal. Add more fiber to your diet by eating whole grains. If you add fiber to your diet, start slowly and gradually increase the amount, this will help reduce gas and bloating. Take plenty of water also.
Foods rich in fiber
* Vegetables (raw or cooked).
* Legumes such as chickpeas, lentils, beans, beans …
* Fresh fruits (better skin).
* Dried fruits such as prunes, apricots and figs.
* Breakfast cereals grains like All-Bram …
* Wheat, rye or other grains.
* Rye flours and wheat grains.
* Wheat bran.
Can I use laxatives?
Laxatives should be avoided. Could be used in special situations (travel). Never for long-term use. An exception to this are the bulk laxatives.
Bulk-forming laxatives work by adding volume and water to your stools so that they can pass more easily through your intestines. Laxatives can be used every day. They include oat bran, plantago ovata and methylcellulose and these are some brands Metamucil Cenate, planted, Muciplasma, etc).
If you need to use laxatives daily volume for that work. Start slowly and drink plenty of fluids. Gradually increase the amount every 3 to 5 days until you get the desired effect. You can help improve the taste of bulk laxatives mixed with fruit juices.
You may notice some bloating, gas or cramping at first, especially if you start taking too much or increase the amount you’re using too quickly. These symptoms will disappear within weeks.
When should I go to the doctor?
Talk to your doctor if you notice:
* That constipation is something new or unusual for you.
* Any amount of blood in his stool.
* To lose weight while not dieting.
* Have your constipation is more than 3 weeks.
* If you feel some pain whenever he defecates.
Tags: Avoiding constipation, caused constipation, Constipation, constipation treatment, control your food, fiber food, overcome constipation
