Constipation is one of the most common digestive problems. If you’ve been feeling a little to put it delicately backed up or You’re not “going” to the toilet as often as you should, and you feel bloated and uncomfortable, that’s you feeling constipated.
According to the National Institutes of Health, constipation is a condition in which you have fewer than three bowel movements in a week, and your stools are hard, dry, and small, making them painful and difficult to pass. Now that December is here and Christmas is upon us, I’ll give you four tips on how not to get constipated so you’d be able to enjoy Christmas rice and chicken.
1. Eat more fiber: According to an article by WebMd Published on the 20th of August,2020, Fiber makes stool bulkier and softer so it’s easier to pass out. You should be eating or increasing the amount of fiber in your diet until you’re getting at least 20 to 35 grams of fiber daily. Good sources of fiber include whole grains found in cereals, breads, and brown rice, beans, vegetables and fresh or dried fruits and they are all tried and tested remedies for constipation.
2. Stay hydrated: I can’t seem to stress this enough. You want healthy skin, exercise, ease migraines, feeling constipated, drink water. According an article by health line published in the 29th of September , 2021, you should aim to drink about nine cups of liquid a day if you’re a woman and 13 cups if you’re a man. If you’re constipated or taking fiber supplements, you may need to drink more. Though water is an ideal choice, don’t leave out the benefits of other beverages. Green tea, black tea, coffee, and other drinks can all count towards your daily fluid intake and they will help prevent and treat constipation.
3. Exercise regularly: You might not feel like taking a trip to the gym when you’re feeling constipated, but exercise may provide the relief you need. Going for a walk or run, can help stimulate the muscles in your intestines and colon. Any physical movement helps the bowels move things through. To help prevent and relieve constipation, make exercise a regular part of your routine.
4. Talk to your doctor: The next time you feel a little constipated, try these remedies and more when you read up on them. They may be all you need to get your bowels moving again. And if these remedies don’t work, or you find that you’re chronically constipated, talk to your doctor. They might recommend lifestyle changes, medication changes, or other treatments. In some cases, chronic constipation is caused by another underlying health condition. Your doctor can help you identify and treat the cause.
