It’s a problem as standard as it is annoying that affects us above all. Don’t shake hands with laxatives, or you’ll aggravate constipation. We tell you the most natural way to regain your regularity.
1. When’s Constipation?
The frequency with which you go to the bathroom can vary significantly from person to person. However, we are considered to talk about constipation when there are fewer than three bowel movements a week. And as long as it’s hard stools or it’s hard to evacuate.
2. Don’t Peel The Fruit
In the skin of the fruit is where most of its fiber is found (in citrus, on the white surface). And one of the most effective home remedies for constipation is to include more fiber in the diet. To ensure regularity is recommended to consume between 30 and 40 g of fiber daily.
To reach this figure, eat five servings of fruits and vegetables daily, swap white bread and refined cereals for whole grains, and take a handful of nuts. Discover the fruits that best go-to improve intestinal transit.
3. Seeds At Your Breakfasts
Chia and flax seeds are very rich in mucilage, a type of soluble fiber. When you leave these seeds soaked with a liquid (water, milk, natural fruit juice, and vegetable), they release these mucilages and form a “gel” that makes a drag in the intestine function that facilitates evacuation. One way to take them is with yogurt at your breakfasts.
4. A Daily Walk
Sedentary lifestyles make intestinal transit slower. Abdominal muscles relax, and peristaltic movements slow down (they are the ones that cause food to advance through the gut). To speed them up, practice sports and exercises that strengthen these muscles (Pilates, yoga, swimming.etc).
It’s also beneficial to walk 30 minutes a day because you move your pelvis and hip, which mobilizes the lower part of the abdominal wall. To further activate your abdominal muscles, while walking, you’ll push your belly button as if you want to carry it into your spine and keep the contraction for a few seconds.
5. Drink More Water
If you don’t drink enough, the intestine takes the one in the stool, causing the seat to hardening, and the effort when going to the bathroom will be more significant. To make sure you get to drink the recommended amount, a good strategy is to take two fasting glasses as soon as you get up.
And for the rest of the day, don’t wait to be thirsty to drink. If you’re the one who has trouble drinking water, you can set alarms on your phone that reminds you to drink. Here are additional tricks for drinking more water (without realizing it).
6. Give Yourself An Abdominal Massage
It will be 5 minutes a day, and you will see improvement quickly. Using your fingertips and exerting slight pressure, make small circular movements from the top of your right groin.
Go up to the center, go through your abdomen, and go down to your left groin, following the action that food makes through your intestines. You can help yourself with massage oil.
7. Get A Stool
Physiologically it is much easier for us to evacuate if we squat it. Failing that, you will find it very useful while sitting in the bathroom having your feet on a small stool (15-20 cm high); in this way, you adopt a similar posture to the physiological.
In addition to using the stool, try to tilt the trunk forward (keeping it straight, without bending); that causes you to exert higher abdominal pressure and promote evacuation.
8. To The Bathroom, Always At The Same Time
The digestive system loves regular schedules. Therefore, one of the keys to avoiding constipation is to try to eat and go to the bathroom at the same time. But it’s also essential that when you go, you do it without haste and take the time necessary.
Anyway, if after 5 minutes of sitting you haven’t managed to evacuate, leave it for another time, don’t force it because if you can’t end up getting hemorrhoids.
9. And How Much Fiber Do You Eat?
A good glass of water and, after a while, a fiber-rich breakfast will “start” your gut. A bowl of healthy oatmeal with yogurt and berries with whirlwind flax-seeds is a good option. If you want more oatmeal breakfasts, here are many options.
Avoid ultra-processed foods at breakfast and other meals of the day because they are high in sugar and low in fiber, hardening stool. To find out what are the lousy ultra-processed and differentiate them from healthy processed, do not miss our final list.