Constipation affects the lives of many people, especially women.
I say “conditions” because the feeling of discomfort that pervades the body when we do not download regularly every day is really annoying and directly affects our mood and the predisposition to be with others. Let’s find out 10 tips to fight constipation .
What it means to be constipated
Being constipated means going to the bathroom less than once a day and having stools that are often hard and poorly hydrated that make it difficult to pass.
Going to the bathroom should be the most natural thing in the world and shouldn’t take more than a few seconds between the stimulus arriving and the stool elimination. So yes, if you are one of those people who spend half an hour in the bathroom on the toilet, maybe that maybe I would continue reading this article.
Constipation: how perfect stools must be Textbook
stools are made in a snake or banana shape and must be soft but firm. They have to go out effortlessly and practically not get dirty. Perfect feces have practically no smell. If the stool has a very strong and unpleasant smell, it means that there has been a long putrefaction in the intestine.
Constipation and well-being: health passes through the intestines
By now it is well known: our health strictly depends on a healthy and healthy intestine.
Stool is the fastest and easiest way our body has to eliminate all the toxins and waste substances it produces. If this functionality is not optimal, you can run into many problems due to “self-intoxication”, which is why fighting constipation and rebalancing the bacterial flora is so important.
10 Tips to Fight Constipation
1. Eliminate refined products
Refined products are “non-foods” that are liked only by our pathogenic bacterial flora (bad bacteria) and given the fact that one of the causes of constipation is intestinal dysbiosis, that is the imbalance between good and bad bacteria in the intestine, feeding the bad ones doesn’t work in our favor at all.
Refined products are all prepackaged products that contain white flour, sugar and refined oils: biscuits, snacks, breakfast cereals, crackers (even those referred to as wholemeal), breadsticks, bread, focaccia, etc.
2. Eliminate common allergens for one month
If the intestine is irritated by the systematic consumption of foods to which we are intolerant (perhaps without knowing it) it is possible that the intestine, in defense, stiffens causing constipation. Eliminating the most common allergens such as gluten, dairy products (not just lactose, but dairy products in general) and brewer’s yeast for a month can give unimaginable results.
3. Eliminate white
sugar Sugar is the favorite food of pathogenic bacterial flora therefore it is very important to eliminate it completely from your diet.
As a substitute, from time to time, you can use whole cane sugar (the dark one), maple syrup and honey.
However, it is very important to drastically reduce the consumption of everything that is sweet by “recalibrating” the taste buds to a lower level of sweetness.
Avoiding cookies, snacks, breakfast cereals and prepackaged snacks is the first step to take.
For breakfast, a nice porridge of oat flakes or vegetable milk with homemade granola and as a snack a small handful of nuts with a square of chocolate, are excellent alternatives.
4. Reduce the consumption of meat
Meat, if raised on grass, is by no means a food to be demonized, but if you suffer from constipation it is possible that the digestion of animal proteins is slowed down and that it affects the intestine. In general, high-protein diets cause constipation.
Reducing the consumption of red meat in favor of eggs, fish and occasionally white meat can be of great help.
5. Include whole grains and legumes in your diet Whole
grains and legumes with their soluble and insoluble fibers are the foods that our bacterial flora loves the most. Incorporating them into our diet can really be the turning point.
Choosing brown rice instead of white rice and adding legumes to vegetable soups is already a first step to take.
6. Alkalize the body
Pathogenic bacteria grow and reproduce in an acidic environment while the good ones in an alkaline environment. Alkalizing your diet is therefore essential: consuming many green leafy vegetables and vegetables in general and drastically reducing the consumption of refined products, sugar and highly acidifying dairy products is imperative.
7. Rebalancing the bacterial flora
By now we have understood: it all depends on the bacterial flora. Rebalancing it by also using appropriate probiotics in capsules can be of great help.
8. Drink at least 1.5 liters of pure water a day
. Water is essential to hydrate our body and obviously also the faeces, which pass more easily if they are hydrated.
It is important to drink pure water intended as natural water without herbal teas or the like. Drinking warm (not hot) water is a great way to detoxify the body and improve digestion.
9. Get moving
Moving is very important because if we move, our intestines move too.
You don’t have to do heavy and exhausting workouts: a brisk walk or yoga is enough.
10. Reduce Stress
When we are stressed we tend to stiffen and the intestines are adversely affected.
Furthermore, when we are stressed, digestion slows down drastically and so does the elimination of waste substances.
A simple and affordable way for everyone to relax and breathe. Taking 5 deep breaths counting to 5 on inhaling and up to 5 on exhaling can be of great help. Breathing is the most valuable tool we have for calming our nervous system.
Additional tips to combat constipation
Buy a squat
Buying a squat or a stool to put under your feet makes the difference!
The stool or squat must be high enough to bring the knees above the level of the pubis: the knees must be more or less at the level of the navel.
The 10 herbs
If you continue to have constipation problems by putting these 10 tips into practice , ESI’s 10 herbs can help you.
Even when traveling it can be useful to have them with you since, by changing habits, the intestine can become lazy.
