People suffering from constipation go through lots of pain and frustration. Are you looking for ways to prevent constipation? If yes then you need to make certain dietary and lifestyle changes to keep constipation at bay. This article describes some of the most effective tips that will help you prevent constipation.
Tips To Preventing Constipation
Drink Plenty Of Water And Other Fluids
Drink plenty of water and other fluids throughout the day as they keep your body hydrated and soften your stool. Drink at least 6 to 8 glasses of water daily as it helps move waste material through the colon and prevent constipation. Problem starts when your body becomes dehydrated due to insufficient intake of water and other fluids.
To avoid such situations take fruit juices, clear tea and soups as they help keep your body hydrated. Avoid caffeinated beverages such as coffee, tea, energy drinks and soft drinks as they drain water out of your body.
Eat A High-Fiber Diet
Fiber is important for you as it helps promote healthy digestion. Therefore, include fiber-rich foods such as whole grains, fruits and vegetables in your diet. These foods help stools to pass through the bowel easily. Reduce the consumption of foods such as meat, refined foods, processed foods, cheese and eggs as they give rise to constipation. However, these foods are acceptable to consume in moderation.
According to experts, exercise helps regulate bowel movements. In fact, one of the causative factors for constipation is a sedentary lifestyle.
therefore, try to be as active as possible. According to Professor Terry Bolin, Associate Professor of Medicine at the University of NSW, exercise stimulates the nervous system and enables the abdominal muscles to function with ease to promote digestion. Also, exercise increases blood flow to the digestive system and develops stronger muscle contractions. In addition, it helps to meet your body’s need for oxygen use and carbon dioxide removal.
Aerobic exercises such as running, cycling, jogging, swimming and brisk walking help alleviate constipation. Therefore, incorporate these exercises into your lifestyle to make your bowel movements regular. Also, simple breathing exercises helps to get relief from constipation. In addition, certain yoga poses such as half-plow, child’s pose, wind-relieving pose and reclining bound angle pose help relieve constipation.
Learn About Medications That Cause Cnstipation
Medications such as cholestyramine, hydrocodone tartrate, homatropine methylbromide, codeine, tramadol, methadone and fentanyl cause constipation. Therefore, consult your doctor before taking these medications.
Try Natural Remedies To Prevent Constipation
Bid goodbye to a sedentary lifestyle and embrace an active lifestyle. Pay special attention to your diet and eat apples, pears, beans, grains, cauliflower, spinach and carrots to combat constipation successfully. Ditch dairy foods, sugary foods and fatty foods as they can aggravate constipation. Increase the intake of fluids such as decaffeinated tea, water, juice and soup. Avoid alcohol and caffeine as they tend to dehydrate your body by causing water loss.
Get an internal organ massage to have easy bowel movements. Avoid stressful situations as much as possible because stress is one of the factors that contribute to constipation. Do meditation and yoga to unwind and relax.
Hope, these tips will help you get freedom from constipation.
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