No one wants to talk about constipation. In this era of sedentary lifestyle millions around the world are suffering from inconsistent bowel movements. Are you one of them??
Surely not the most appealing topic in fitness industry where a plethora of captivating topics are notching the top of the chart. Sluggish bowel movements or Constipation undermines our energy, digestion and detoxification. Not only constipation makes you feel bloated, headachy, and irritable; but relieving chronic constipation is expensive and time consuming. You might not be ready to pay extensive value to chronic constipation, but chronic constipation is something you cannot afford to hide or ignore, because it’s a symptom and a triggering health offender in its own rights.
Are you actually constipated??
The word constipated is like the word healthy. It seems like everyone has their own definition of it largely based on preferences. It is important to critically assign a definition to these two words. So to begin I will share you mine for starters.
For some people, chronic constipations means inconsistent bowel movements for weeks at a time. Generally bowel frequency of less than 3 bowel movements a week for a minimum period of 12 weeks is a situation where in constipation would be termed as chronic constipation.
Can food completely relieve constipation?
You cannot measure everyone on the same yardstick, similarly you cannot generalize a diet plan for everyone. Every person has a different health history, lives in a different area has a different lifestyle. The variable count is too large to define a universal solution basis food habits.
We can never undermine the fact that foundation of health and good digestion will always be food.
Habits to overcome constipation:-
Sedentary lifestyle is set-up for a sluggish gut. Exercise helps constipation by decreasing the time it takes for food to travel through the large intestine, thus limiting the amount of water absorbed from stool into body. Aerobic exercise stimulates bowels, helping intestines do their job.
The gut has both good and bad bacteria, good bacteria helps the body digest the food, absorb nutrients and facilitate the elimination process. When the bacterial balance is out of order due to reasons like stress, illness, and improper nutrition or antibiotic; bad bacteria can proliferate and gum up the work. Too many dearth waders lead to blocking of chamber of secrets.
Fiber act as a pipe cleaner, scrubbing food and waste particles from digestive tract and soaking up the water. Foods particularly high in fiber include bran cereals, beans, lentils, oatmeal, almonds, barley, many vegetables, and fresh and dried fruits. If you’re constipated and taking in additional fiber, be sure to drink more water than usual to keep your stool soft and easy to pass.
Drinks to be preferred
Apple cider vinegar: Made from fermented juices of apples Apple cider acts a natural laxative. ACV contains pectin a water-soluble fiber that helps improve digestion.
Lemon-Water: The citric acid in lemon acts as a natural stimulant to digestive system helping flush out toxins from the body. Half a liter of Luke warm water with half a lemon is the ideal way to start your day. Excessive citrus should be avoided as it might affect lubrication in bones. The refreshingly tart lemon water not only acts as a natural remedy to your constipation but also that it helps you drink more water each day, which will improve your long-term digestion.
Mint and ginger are both proven home remedies to help alleviate a slew of digestive problems. Peppermint contains menthol which has an antispasmodic effect that relaxes the muscles of the digestive tract. Ginger a warming herb causes the inside of the body to generate more heat; Ayurveda pundits say this can help speed up sluggish digestion. In tea, the hot water will also stimulate digestion and help relieve constipation.
Don’t be Laxative dependent
For starters it comes as an easy solution like any other medicinal product. Consider laxatives as a last resort solution when everything else fails for you. Chronic use of laxatives, even which say herbal on the packaging, cause the bowels to become lazy and the body gets dependent on the same. People often find the need of more and more laxatives to get the same effect. There are times when the judicious use of laxatives can be useful, like consuming anti-allergic medicines which cause constipation.
There can never be a list where cons of Stress are absent; if not the root cause surely as a trigger to the problem. Stress interferes with the relaxation of the body, including the bowels. Individuals suffering from stress cannot push properly as they are either rushed or concerned about the same. Ancestors used a newspaper why you don’t you login to any of your gadgets and get your mind just away from the job in hand.
Keep in mind that stress, physical trauma, change in routine can bring in the temporary discomfort; however normal routine will follow once the situational stressors resolve. We are a mix of Biological and emotional stars, it is imperative for us to align all the components in harmony to prevail wisdom in life.
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Hi!! I am a full-time health and fitness blogger living in Delhi, India. Somehow I made my passion for fitness inculcated into my Work Profile. My goal with my blog and videos is to enable your passion for healthy management of Work-Life Balance.