Constipation: Causes, Remedies, and Prevention

Fruit juices, cereals, fiber. And even coffee and sesame seeds. It's not necessary to go to the extremes of medicine to address a very common problem: constipation , swollen bellySometimes a few can be enough natural remedies, accompanied by a constant physical activity. And keep in mind that when we talk about fibersThe best ones are always found in fruits and vegetables, foods that are beneficial to our health for many reasons. Constipation, or constipation, occurs when a person is unable to have more than three bowel movements a week. Constipation can be acute or chronic, and the latter affects more than two in ten people, predominantly women.

Index of topics

Acute and chronic constipation

Acute constipation occurs when a person is unable to have a bowel movement more than three times a week. This is too little. If the problem persists for more than six months, it is chronic constipation. Acute constipation affects 15 percent of the Italian population, mostly women. It occurs when certain habits have changed, after surgery, during a long trip, due to narrowing of the bowel.intestineChronic constipation, on the other hand, can be caused by certain conditions (such as Parkinson's disease), compulsive use of laxatives, or certain medications. Aside from the traditional advice of drinking plenty of fluids, eating fiber, and engaging in regular physical activity, chronic constipation should be treated by a doctor.

Cause

Constipation can have many causes. Among the most common are:

Diet low in fiber and rich in animal fats and sugars
Laxative abuse, leading to a form of dependence
Bad habits, such as suppressing the urge to go to the bathroom
Reduced colon mobility
Irritable colon which leads, alternatingly, to constipation and Diarrhea
Pelvic floor muscle dysfunction
Cancer of the colon or other abdominal organs
Intestinal changes, such as in the case of Crohn's disease
Taking antidepressant drugs and opioids
Temporary changes in eating habits, for example during a trip

Symptoms

Apart from the main symptom, difficulty in evacuating, constipation also presents itself with other signs:

Sensation of incomplete evacuation
Hard or pelleted stools
Abdominal heaviness and swelling
Cramps and abdominal pain
Fissures and hemorrhoids

Diets that cause constipation

Constipation can also be the result of a poor diet. Specifically, a diet low in fiber (primarily found in fruits and vegetables) and high in protein. One of the most common mistakes, especially with DIY weight-loss diets, is replacing carbohydrates with protein. However, this reduces fiber intake and thus increases the risk of constipation. Carbohydrates, even during weight-loss diets, should still cover about half of our body's energy needs.

Natural remedies for constipation

One of the first tips to combat constipation is to never ignore the urge to go to the bathroomMany times we find ourselves away from home or in situations where we can't go to the bathroom. In those cases, we ignore our bodies, and the stool becomes increasingly hardened in the colon, dehydrating. Bloating and abdominal tension begin to take their toll, and when we try to sit on the toilet in the bathroom, we can't "let go."

Water and bicarbonateDrinking a glass of warm water with baking soda as soon as you wake up seems to be one of the main grandmother's remedies against constipation.
Espresso: hot coffee stimulates intestinal motility thanks to the action of caffeine.
Fiber: a diet rich in fiber helps regulate the intestine
Whole grainsRefined grains block intestinal motility. It would be best to avoid them in favor of whole grains such as rice, bread, and pasta prepared with unprocessed and treated flours that increase the amount of water present in the stool.
Juice of apple e pearApple and pear juice, consumed daily, helps the intestines to empty thanks to the cleansing that these fruits exert inside the colon.
Natural herbal teas
Plums and Raisins: Eating prunes and raisins, rich in organic acids, osmotic sugars, and oxyphenisatin (a natural laxative), helps relieve discomfort. Be careful not to overdo it, however, as they cause flatulence.
Seeds of sesamo e "zucca"The seeds are oily and contain vitamins and minerals that help combat constipation. Again, avoid overdoing it. A couple of tablespoons a day is enough.
Oil and water: drink plenty of water and take 3/4 tablespoons ofextra virgin olive oil It helps the stool remain soft even in the case of a long intestinal transit, promoting natural evacuation.
Physical ActivityKeeping fit through exercise promotes intestinal motility. A sedentary lifestyle, stress, and medications can block the natural function of the colon and intestines.
Rhubarb as a purifier.

Easy menus against constipation

How to Clear Your Bowels Fast

Sometimes intestinal sluggishness can be linked to environmental factors or lifestyle. A healthy boost, which also helps identify the root of the problem, comes from three elements that help cleanse the intestines of toxins. toxins and make it more efficient. Water: you need to drink a lot of it, at least two liters a day. The combination of fruit and vegetables (which mean fiber) with the coffee (which has a laxative effect). Physical activity, at least thirty minutes a day, without excessive exertion. On the other hand, avoid laxatives, which may also contain toxic and irritating ingredients and risk being harmful to our health.

The stool technique

A simple and natural remedy for constipation is to use a stool to support your feet, improving your posture and making it more suitable for defecation on the toilet. Simply raise your knees higher than your hips, as if squatting, to facilitate bowel movements.

Cure

If natural remedies don't work, and only with the advice and diagnosis of a doctor, you can try other treatments. These include laxatives, specific medications, and, if constipation is related to pelvic floor muscle dysfunction, glycerin-based suppositories.

Prevention

The first form of prevention to defeat constipation involves, as we've seen, a protein-based diet. Then there are other precautions to keep in mind:

Do aerobic exercise
Drink plenty of fluids, starting with two liters of water a day
Always try to defecate after meals, even if not immediately after getting up from the table
Don't repress or ignore the urge
Don't abuse laxatives

Constipation: causes, remedies, and prevention