Beat Constipation

The so suffered constipation, so common today and increasingly, mainly due to food and/or stress. There are people who only go belly once a week and we should go on a daily basis. Even if you think it’s a difficult problem to solve, it actually solves itself faster than you think. If you’ve been suffering from constipation for years, you’ve even tried laxatives to get a bowel movement; I’ll give you the solution to go to the bathroom on a daily basis like a clock.

First of all, if you take laxatives, I would advise you to stop taking them because if you are also taking them often, they are damaging your intestinal wall, destroying the villi of the intestine, irritating it and hindering the absorption of nutrients, as well as generating dependency, making your Lazy bowel and depend on them to evacuate and each time a higher dose because they will stop making an effect.

Second, you must change your life habits.

Exercise stimulates intestinal mobility, if you spend all day sitting go for a walk, run, go to the gym or practice some sports. If you do not have time, look for ways to walk more, park the car farther, opts for the stairs, instead of taking the elevator, walk and avoid the car as much as possible.

Practice relaxation, pranayama, belly breathing, stress hinders digestion, absorption of nutrients, which results in constipation.

Yoga helps you to relax; in addition the exercises facilitate the intestinal movement.

Change your diet; there are foods that favour constipation such as processed flours (white breads, pastries, pasta), potatoes, white rice, meat, saturated fats, dairy products.

If you have a bowl of cereal or white toast with butter and a glass of milk for breakfast and then for lunch you have white rice with meat and pasta for dinner, at the end of the day you have not even reached half of the fiber that your body needs to drag and eject the waste.

Substitute processed foods in your diet for wholemeal, whole grain bread, brown rice, wholemeal pasta and healthy fats that help lubricate such as avocado, extra virgin olive oil.

Drink more water, it is very important to consume enough fiber, the function of fiber is to drag but for this you need water, it is useless if we eat a lot of fiber but do not drink enough water because then the intestine pipeline would stagnate. To empty the pipe we need Fiber + Water.

Some extra tips to solve constipation definitively:

• Take 2 tablespoons of flax seeds daily in your meals.

• Have a chia pudding with some fruit or oatmeal porridge with some seed for breakfast.

• Eat fruit as a snack.

• Include more vegetables, one portion in each meal.

Be patient, when you change your diet and start to introduce more fiber you can suffer from gas, abdominal distension until the body gets used to the new diet, all this is normal.

If you take laxatives, leave them completely and introduce these guidelines on a daily basis and you will begin to see results, your intestinal transit will be regulated, but to achieve this you have to be constant, it is not good to eat whole grain pasta one day, a single fruit another day, you have to introduce these habits on a daily basis. Follow the guidelines I have given you and if you still do not get rid of constipation, send me an email and we will study your individual case.

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