Surely many of you have experienced an episode of constipation that puts us in such a bad mood.
This is a very common problem that affects people of all ages.
But how to get rid of it or prevent it?
That’s what we’ll try to see together.
Contents
What is constipation?
Constipation is defined as going to the bathroom irregularly or having difficulty passing stools.
It affects women more than men due to slower intestinal motility as well as female hormonal effects.
Constipation is confirmed after 4 to 5 days without going to the bathroom.
What causes intestinal motility disorder?
There are different causes of constipation in adults.
Although sometimes no specific reason can be determined.
The most common causes are:
– a lack of fiber which is the result of under-consumption of fruit and vegetables
– dehydration
– physical inactivity and lack of exercise
– a food change
– severe stress or depression
– lack of sleep
– jet lag
– side effects of certain drugs
Increase gut motility
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Drink warm water
Our bodies are 60% water.
It is therefore essential for intestinal transit.
Warm water helps break down food faster than cold water.
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Drink a cup of coffee
Drinking a hot coffee speeds up the trip to the toilet.
In fact, coffee stimulates the muscles and induces contractions that lead to bowel movements.
It also contains soluble fiber which counters constipation while improving intestinal balance.
On the other hand, if you suffer from irritable bowel syndrome, coffee is not recommended.
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Have some breakfast
Eating breakfast triggers the gastro-colic reflex.
Putting the stomach into action causes the small intestine to contract and thus pushes the stool out for evacuation.
You still have to take the time to go to the bathroom 15 to 45 minutes after breakfast.
On the other hand, avoid an overly hearty breakfast which may slow digestion and cause constipation.
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What to eat to help constipation
Fibers increase stool size.
The recommended daily fiber intake is 25g for women and 38g for men.
To achieve this, you can include high-fiber foods such as fruits, vegetables, beans, cereals, and whole bread.
But add them to your meals gently because too much fiber all at once leads to constipation, gas, and bloating.
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Move!
Try to be more active.
Walking, and exercising on a regular basis improve digestion and reduce the transit time of food to the large intestine.
You will eventually solve your constipation problem because the longer it takes food to reach the large intestine, the more water is absorbed.
Too long dries out and hardens the stool.
Slow bowel movement
A constipation problem can simply be treated at home by the use of certain medications that help with a more regular transit.
- Fastest working laxative
They are of course a solution to a constipation problem but remember that they should be used in the very short term and are not recommended for the child.
There are different types of laxatives:
– bulk laxative
It’s actually a mild bowel laxative, made of dietary fiber that binds with water to form loose stools.
Its effect is not immediate, it has an action time of two to three days.
Note that it temporarily increases flatulence and bloating.
– osmotic laxative
The role of osmotic laxatives based on lactulose, lactitol, sorbitol, or macrogol is to soften the stool by an accumulation of water in the intestines.
They only transit without being absorbed by the body and are rejected as is.
Their action time can be up to two days.
For better efficiency, it is important to drink plenty of water.
– stimulating laxative (bisacodyl, sodium picosulfate)
Its role is to increase the motility of the intestine by stimulating its contractions.
It can trigger abdominal cramps.
It works on average 12 hours after setting.
– softening laxative (docusate sodium and glycerol)
Its role is to increase the presence of liquid in the stool for rapid evacuation.
Its action time is usually 15-60 minutes.
It is important to note that as soon as your constipation symptoms disappear, you should no longer use laxatives.
Natural constipation relief
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Prune jam for lazy colon
Prune is well known for fighting constipation.
It is nevertheless possible to further improve its action by combining it with half a teaspoon of castor oil (#ad).
– mix prunes and castor oil
– cover with half a bowl of hot water
– leave for 10-15 minutes
– grind the pins until you get a paste
You can keep it in the fridge for 4 or 5 days.
Consume a teaspoon of this “prune jam” in a glass of hot water before bedtime.
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Herbal tea for atonic colon
– grate a piece of ginger and put it in a saucepan
– add some crushed mint leaves
– add a water bowl
– boil for 10 minutes
– filter
You can consume this ginger tea 2-3 times a day.
Vitamins for constipation
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Best probiotic for gut motility
Most digestive problems are due to an imbalance in the intestinal flora.
We need prebiotics just as much as probiotics for an optimal immune system.
Probiotics are made of beneficial bacteria; prebiotics is the food provided to these beneficial bacteria.
Introduce additional prebiotics and probiotics like this (#ad) and make a cure with each change of seasons.
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Magnesium
Magnesium plays an essential role in the body and can even relieve constipation.
Some studies have shown that adding magnesium oxide, magnesium citrate or magnesium sulfate reduces symptoms of constipation.
Although remember that magnesium sulfate has gastrointestinal side effects like diarrhea and bloating (all magnesium formulas here).
Prefer an additional magnesium bisglycinate (#ad) which is less aggressive for the digestive system and more assimilable by the body.
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Carnitine
Carnitine is an essential nutrient for energy production.
A deficiency affects cellular function and can lead to gastrointestinal disorders including constipation.
Studies have shown that a daily intake of 10 to 50mg per kilo of an l-carnitine supplement (#ad) significantly reduces the severity of constipation.
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Aloe Vera
Aloe vera is a useful natural remedy for many ailments and constipation is one of them.
Research shows that it increases colon mucus and has beneficial laxative properties.
Take an additional aloe vera (#ad) that treats constipation including irritable bowel syndrome.
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Senna
Senna is a shrub grown in India.
It is also a plant with laxative effects widely used to treat constipation.
Senna contains compounds called sennosides that improve intestinal transit and the accumulation of fluids in the intestine.
A senna supplement (#ad) will therefore be very effective but is however not recommended for people with heart problems.
Find an effective way to fight constipation and improve your health
Lazy bowel syndrome
Treating constipation is above all prioritizing a sufficient fiber intake and carrying out constant hydration of the body.
Some natural supplements can help you get over it quickly.
But remember that the basic treatment will always be a change in diet, constant and sufficient hydration, and physical activity such as walking, swimming, dancing, gardening, whatever but get moving.
Last tip and not least, never delay your visit to the bathroom when it arises.
It’s a bit like missing the train of sleep by not going to bed when you start to feel tired.
