6 Tips to Avoid Constipation


Many people experience constipation, and it is so prevalent that you might think it is natural and cannot be treated. But the truth is something else. Constipation is not a healthy state, it is a primary result of the lifestyle you lead, which involves the food you eat and nutrients which your body needs. Fortunately, you can treat constipation and here are six things you can do to guarantee that your digestive system always runs with precision.

  1. Adequate liquid Diet: If you don’t take enough fluids, your stools will become hard, making it more challenging to have a bowel movement. You should drink at least eight glasses of water every day and resist caffeinated beverages as these do nothing to add water to your organs where it is most required.
  2. Fiber saves: I’m sure you’ve heard this one before, but are you getting enough? The healthy adult should get 20 to 30 g of fiber a day, and if you aren’t consuming a lot of vegetables, fruits, and whole wheat products, then chances are you are eating way less than that. Fiber helps add roughage to your bowel movements and boosts your bowels when working correctly, so it is vital to have regular movements and avoid constipation.
  3. Dieting needs some changes: If you are on a diet that has you consuming foods you are not used to, or foods that don’t have a lot of fiber such as some of the low-carb diets that put a big emphasis on protein, can cause constipation. Make sure you get plenty of fresh vegetables and fruits every day.
  4. Reduce Coffee Intake. Caffeinated coffee can cause you to become constipated since the caffeine acts as a diuretic and causes water to be lost in your urine rather than placing the water in your colon, where it can help resolve your stools.
  5. Stress is your tummy’s enemy. If you’re stressed out, then chances are this can be adding to your bowel issues. Try following stress relief measures by doing yoga, taking a hot bath, or just relaxing in front of the fire.
  6. Yes, Exercise. Exercising is an excellent way to get everything moving and help reduce constipation. Walking is especially useful as the gentle rocking motion can help spur your bowels into action. Try taking a half-hour walk every day. It has many health benefits, not the least of which is assisting you to dodge constipation.

Constipation doesn’t have to be a form of life. If you live a better lifestyle with lots of fresh vegetables, whole grains, and fruits, avoid packaging and processed foods, and incorporate some moderate exercise, you’ll find that you become more organized and healthier.

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