Constipation is a reality for everybody at one point in your life or another, whether it’s mild or intense. Just consider all of the numerous TV commercials on the issue, offering medications that in some cases can cause serious side affects. But with just a few simple steps you can treat constipation and rid yourself of the pain and discomfort associated with it. Find out how in this article!
Why does constipation occur?
According to studies, constipation occurs in one out of every five people, a majority of them women or people over the age of 65. Women are more susceptible to the condition because of fluctuating hormones and menstruation. It may often seem as though you are suffering from constipation if you only “go” one to three times a week. Below are a few of the basic causes of constipation. Take into account that if you are suffering long-term from the condition, it can cause serious issues.
- Unhealthy diet or quick consumption of food
- Skipping breakfast
- Practice a sedentary lifestyle
- Certain prescription medications (hypertension drugs, anti-depression drugs, and anxiolytics)
- Waiting to “go”
5 tips to fix your constipation
1. Do you eat a healthy breakfast?
Breakfast is a must. Sometimes it’s necessary to rush out of the house with only a cup of coffee, but breakfast plays an important role in keeping you healthy every day. Breakfast is the most important meal of the day, where we fuel our bodies with the energy and get a great start to prepare for the day ahead. This first meal of the day is what sets the tone of your food habits and ignites your digestive system to help it perform correctly. So, what’s the best type of breakfast?
- A glass of orange juice (or pineapple juice)
- A bowl of oatmeal, nuts, a few raisins, with some soy milk. All of these ingredients provide a healthy dose of fiber for your digestive system.
- A hot cup of Green Tea: drinking something warm in the morning helps your digestive system, and Green Tea is always a tasty option.
How much waters should you be drinking a day?You know that it’s important to drink at least two liters of water daily. Consuming water helps your organs function correctly, allowing your kidneys to better filter your blood and eliminate toxins, boosts your liver functions, and ensures your digestive system is working its best to help you “go” without pain or discomfort. It doesn’t take much time to put a bottle of water in your purse before you leave the house. And if you need a little extra flavor, add some lemon juice for a boost that’s refreshing and flavorful.
3. Salads are key
Don’t fall for those easy-to-prepare microwaveable meals in your refrigerator or freezer. Avoid preprepared meals. It’s important to eat fresh fruits and vegetables rich in fiber. Salads are easy. Toss in whatever you have on hand; fresh baby spinach topped with fresh or dried fruits. Pineapple slices tossed on a bed of spinach with some nuts, grilled chicken and dressed in olive oil or lime juice makes a delicious meal. And remember, eating raw foods promotes healthy digestive enzymes and makes the digestive process easier on your system. If you can, eat tomatoes, onions and green bell peppers raw, as well.
And how about a tall glass of cool beet juice? Or artichokes dressed in oil and vinegar? There are many tasty and simple recipes that can help you target your digestive problems. Keep in mind that you want to avoid those foods that absorb water, robbing it from your system (astringents) and replace them with digestive aides (apples, bananas and pears).
4. Don’t be afraid of bread
Be careful taking on a new diet or routine. They are often very restrictive in the types of foods you can eat, and can ultimately end up denying you foods rich in whole grains and cereals necessary to promote healthy digestion. Don’t fall for their brand of fear when it comes to eating bread because you assume it will make you gain weight, because it’s just not true. Maintaining a balanced nutrition is a good thing, but eating fiber and cereals found in bread is part of a healthy and nutritious diet. And making sure you get your daily intake will help you deal with your constipation issues and in the end will make you feel much better.
Ideally, you should be eating whole grain breads. Avoid white bread, since they are often baked with added grease and refined flour. The most recommended is bread made of oats, preferably rye, that contains healthy fats and can help you go to the bathroom.
5. Get exercise daily
A half hour to forty minutes a day is enough to keep you healthy. A sedentary lifestyle can have harmful affects on your digestive system, making it fail or function improperly. It’s important to keep moving. Go for a jog, take a walk or go for a bicycle ride. Take a friend along on an early morning walk, and make it an enjoyable past time rather than just exercise. If you make it a daily routine, your body and digestive system will thank you.