Beat Constipation

Constipation, so common today and increasingly prevalent, is mainly due to food and/or stress. There are people who only have a bowel movement once a week when ideally, we should have one daily. Even if you think it’s a difficult problem to solve, it actually resolves itself faster than you may think. If you’ve been suffering from constipation for years and have even tried laxatives to induce bowel movements, I’ll provide you with a solution to regulate your bowel movements effectively.

Firstly, if you are taking laxatives, I would advise you to stop because frequent use can damage your intestinal wall, destroy the villi of the intestine, irritate it, hinder the absorption of nutrients, and lead to dependency. This dependency can result in a lazy bowel that relies on laxatives for evacuation, requiring increasingly higher doses as they become less effective.

Secondly, you must change your lifestyle habits.

Exercise stimulates intestinal mobility. If you spend all day sitting, engage in activities such as walking, running, going to the gym, or participating in sports. If time is limited, find ways to incorporate more walking into your routine, such as parking farther away, taking the stairs instead of the elevator, and minimizing car usage.

Practice relaxation techniques such as pranayama and belly breathing, as stress can hinder digestion and nutrient absorption, leading to constipation. Yoga can also aid in relaxation, and its exercises can facilitate intestinal movement.

Revise your diet; certain foods exacerbate constipation, such as processed flours (white bread, pastries, pasta), potatoes, white rice, meat, saturated fats, and dairy products.

For instance, if your breakfast consists of cereal or white toast with butter and milk, followed by white rice with meat for dinner, you have not even reached half of the necessary fiber intake for waste elimination.

Replace processed foods with whole grains, whole grain bread, brown rice, whole wheat pasta, and healthy fats such as avocado and extra virgin olive oil.

Increase water intake; consuming adequate fiber is crucial, but it requires water for effective waste elimination. Consuming fiber without sufficient water can lead to intestinal stagnation. To facilitate waste elimination, you need Fiber + Water.

Additional tips to alleviate constipation:

  • Incorporate 2 tablespoons of flax seeds into your daily meals.
  • Have a chia pudding or oatmeal porridge with fruit for breakfast.
  • Snack on fruits.
  • Include vegetables in each meal.

Be patient; transitioning to a higher fiber diet may initially cause gas and abdominal distension until your body adjusts. This is normal.

If you’re currently taking laxatives, discontinue use and implement these guidelines consistently. You’ll begin to notice improvements in your bowel movements. However, it’s essential to maintain consistency; sporadically consuming whole grain pasta or a single piece of fruit won’t yield significant results. Follow the provided guidelines, and if constipation persists, feel free to contact me via email for personalized advice.

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