Constipation is a symptom and not a disease. Everyone faces constipation issue at some or other point of time in life but as we age, we are more likely to get exposed to it. Most of the time, the symptoms of constipation can be reversed with a change in lifestyle and eating habits.
In simple terms, constipation happens when one experiences fewer bowel movements than usual and that feeling of freshness is not achieved. Number of bowel movements may differ from person to person and it is perfectly fine. We cannot fix a number to it as long there is no other complications involved with it.
Generally, bowel movements less than 3 times a week is considered as constipation.
Causes of constipation
1.) Diet – If you have bad eating habits such as lot of processed & junk food, irregular meal timings, overeating than you are more prone to constipation. Also, if you diet lack fiber rich foods, it may also trigger the condition.
2.) Water intake – If you are a kind of person who doesn’t account for the amount of water you drink daily or generally have a habit of drinking less water than you may invite constipation. Aim to drink atleast 4-5 liters of water daily.
3.) Sedentary lifestyle – If you have a desk job or your daily schedule does not permit you to exercise or otherwise also you are not so active, it may impact your bodily functions and trigger the constipation issue. At times, uninvited injuries also impact our exercise regime leading to such issues.
4.) Medical conditions – Some problems, like stroke, diabetes, or a blockage in the intestines, can cause constipation. These disorders may affect the muscles or nerves used for normal bowel movements. It is always better to get diagnosed by a doctor.
Steps to relieve constipation
1.) Add green vegetables to your diet – Yes, green vegetables are high in fiber and generally low in calories. So, it’s a win-win situation. Fiber helps adding bulk to your stools and making it soft which in turn helps it to pass easily.
2.) Increase water – Water is a natural lubricant or say laxative. It moistens the stool and helps it pass easily. It also prevents dehydration which may make the stools hard and difficult to pass It also helps in performing daily bodily functions effectively.
3.) Exercise – Exercise helps you stay fit and help body function properly. It helps in accelerating the breathing and heart rate which in turn leads to stimulation of natural contraction of intestinal muscles.
I would suggest using laxatives if the issue is getting chronic but don’t get dependent on these products as they may form a habit and disturbs the natural process. So, a good lifestyle can actually help you overcome constipation issue.
About the Author : Lucky Gaur is an INFS Certified Fitness and Nutrition Consultant and a Diploma holder in Naturopathy & Yogic Science, All India Nature Cure Federation. The views expressed in the article are his personal.
To Contact: nattygaur@gmail.com
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