Nine Tips for Constipation Prevention

To prevent such an unpleasant illness as constipation, as well as to remove the signs of an already existing constipation in its initial stage, simple preventive measures can be taken. Preventing constipation is a small effort that requires a person to concentrate and apply some simple measures every day. So, in order not to be destroyed by laziness, let us work for the good of our own health.

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Council number 1 - consult a doctor for examination

Constipation can be the result of poor intestinal performance, diets, life rhythm, which involves constant sitting or irregular physical exertion. Therefore, in order to find out what you need to correct in your habits, it is important to consult a gastroenterologist. He will tell you what kind of diet is harmful for you, and which will be more useful for the prevention of constipation. Maybe some foods should be completely excluded from the diet, while others should pay more attention.

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Tip # 2 - Eat right

Reasonable nutrition is not just a weight adjustment. It also features the work of the colon and the entire gastrointestinal tract. In order for the diet to be balanced and not cause problems in the work of the digestive tract, it is important to have both fats, proteins and carbohydrates in the menu, without excluding any of these elements to prevent constipation.

If you are prone to constipation, you need to eat less processed foods - refined sugars, flour, carefully processed (that is, completely devoid of all nutrients).

The list of products that are desirable to reduce for constipation prevention include:

• Pasta
• White bread
• Potatoes
• White rice

There are also foods that can slow down bowel movements. Their list includes:

• Black tea)
• Chocolate (black and extra black)
• Kissels with starch in the composition

Instead of these products, it is advisable to eat unprocessed food, in particular, bread - black or gray - from wholemeal flour, and if rice, then not polished.

Board number 3 - be sure to eat bran

Avoid instant cereals and instant cereals. Instead, for the prevention of constipation, give preference to those bran that need to be soaked overnight or pour boiling water and let it swell for a while.

First eat 1 tablespoon of bran, if you don’t want or can no longer. Then constantly add them to your diet - a normal single dose of bran can be 30 grams.

Bran - a great tool that helps to establish the work of the gastrointestinal tract and cleanse the body of toxins. And also to help fecal masses to better move through the intestines. So, bran - an excellent tool for the prevention of constipation. They also help prevent atherosclerosis, help in the treatment of diabetes.

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Tip # 4 - Have a Breakfast

There are several different opinions of gastroenterologists about whether to have breakfast if you do not want it. Nevertheless, most gastroenterologists tend to believe that breakfast is definitely needed. And that it is preferable to a hearty and heavy supper when you are hungry and have not eaten all day.

So, breakfast in the prevention of constipation plays an important role. He awakens the intestines to work. If you have a problem with the fact that you do not want to eat in the morning, just get up early. Ideally, do exercises, and even better - jogging. After it, wait 20 minutes and you can have breakfast - the body will ask you about it. In addition, food after exercise will be better absorbed, as they contribute to intestinal motility.

It is desirable to have breakfast at the same time every morning in order to accustom the body to a clear regimen. In this case, you should not rush and should be in a good mood, because stress does not contribute to the normal digestion and assimilation of food.

It is advisable for breakfast to drink green tea and water without gas to prevent constipation, and there is porridge, boiled in water. And salads.

Board number 5 - spend the morning toilet at the same time

If your bowels are accustomed to be emptied at the same time, there will most likely be no problems with bowel movements in the future.

For the prevention of constipation, you need to leave time after breakfast for about an hour before going to work. Because after half an hour after breakfast, as a rule, there is a desire for morning defecation, and you will be able to spend it in a normal, familiar atmosphere, without haste. Morning defecation usually passes faster and easier than its other types.

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Tip number 6 - do periodically massage the abdomen

Combined with a normal diet and a leisurely toilet visit, this is an excellent way to avoid constipation. Massage in a circle with smooth, light movements, this will give your intestines the opportunity to work better and more productively. Do not strain yourself and do not strain when you have a bowel movement, and a massage while sitting in the toilet will help you in preventing constipation.

Tip # 7 - Do not try to have a bowel movement every day.

It is wrong to think that constipation is a sign of a lack of daily bowel movement. If a person defecates every 2 days, this is normal. Such is his physiology. It is worth sounding the alarm when the stool feces too dry or if you have to strain yourself when you have a bowel movement. The act of defecation should also not cause discomfort and pain.

Tip number 8 - do sports

Constipation's strongest friend is the lack of exercise and frequent sitting in one place in the same position. When a person fights against his own laziness, he simultaneously fights against constipation. Exercise contributes to good intestinal work.

It improves muscle function. Including causes more active contractions of the intestine. This allows the chair to exit the rectum easily and painlessly.

Here are just exercises for the prevention of constipation should be feasible and those that correspond to the level of your physical fitness, as well as age and well-being. Do not overstrain the body. A set of exercises for the prevention of constipation will help you choose a doctor - a specialist in physical therapy.

It is worth noting that the exercises that train the abdominal muscles. Very good for preventing constipation. If a person uses abdominal breathing, it allows the abdominal cavity to contract in volume and thus stimulate the intestines to work. This is the so-called intestinal massage for the prevention of constipation, which is sure to answer you with gratitude for such care about his health.

Tip number 9 - do not rush to grab laxatives

Laxatives, especially when taken without a doctor's recommendation, can cause many negative effects. First, a person can provoke a dependence on laxatives. Having instilled in himself that without laxatives he cannot produce an act of defecation, a person imperceptibly draws himself into this game, and gradually the intestinal walls become weak. The act of defecating without laxatives is really getting harder and more painful.

We will have to take a lot of measures in order to regain our former possibilities of self-excrement.

Of course, laxatives can not be abandoned at all. Therefore, it is imperative to consult with your doctor in which cases it is impossible to do without them, and when a laxative does not bring any benefit at all.

So, if you follow all the simple methods of preventing constipation, and you will not need laxatives in the future.