How to Avoid Constipation
Constipation is a condition that holds when you have less than three bowel movements a week. You may also undergo a great deal of strain in the process of defecation if you have sustained the condition. Following are some useful pieces of information that you ought to follow to prevent a condition like this:
The risk factors involved:
Following factors amplify your risk of having contracted constipation:
Senior adults have relatively passive metabolism than the juniors.
- Sedentary lifestyle:
A sedentary lifestyle or prolonged period of inactivity, such as being bed-ridden, will render your blood circulation below the mark and retard your metabolic rate.
- Inadequate fiber:
A deficiency of fiber is the common cause of constipation.
- Insufficient fluid intake:
Fluids are essentially required to digest food material. In case you lack in fluid intake, food will not be digested properly and consequently you feel overfed all the time.
Fiber based diet:
- Roughage, the general denotation for dietary fiber, is not digested by your body. Getting used to taking a diet rich in fiber is extremely advantageous. Besides averting constipation, fiber also helps in lowering cholesterol levels in blood in addition to regulating blood sugar level. There are two types of fiber:
- Soluble Fiber:
Its function is to regulate sugar and cholesterol levels in your body.
- Insoluble fiber:
It enables you to facilitate bowel movement and add mass to
- Sources of fiber may include vegetables, fruits, beans and Legumes, and nuts.
Steps to prevent constipation
- Don’t ingest heavy meals.
It is easier to digest smaller meals than the large ones across a day’s length. This is especially vital in case you have a low metabolic rate, i.e. your body doesn’t digest foods as fast as it ought to.
- Have fiber based diet.
Getting used to fiber based nutrition isn’t much difficult. All you need to do is know its sources and the essential art of preparing meals from them.
- Legumes and green leafy vegetables
They are considered rich in fiber and magnesium, which plays a part in preventing constipation.
- Daily fruits.
Some fruits richer than others in fiber also contain anti oxidants that help you do away with toxic and waste products of your body. You can consume canned or dried fruits; nevertheless, fresh fruits have no match!
Decrease the amount of your carbohydrates ingestion by accessing ‘whole grain’ products. Prefer wheat bread to white bread. Grains are the best means to diminish the counts of contracting possible diabetes.
- Good bacteria.
Some bacteria are very useful, such as those beneficial to your body. For example, yogurt has lactus bacilli that are significant in improving your digestive functions.
- Drink plenty of water.
Drinking some two liters a day of water can credibly help you prevent constipation. Check any excessive soda, coffee or tea intakes. They contain caffeine, which causes a condition known as dehydration, characterised by an extreme lack of fluids in your body.
In such a situation your body tends to conserve the quantity of fluids it already has, resulting in stiffening of faeces or straining during defecation.
Filed Under: Conditions & Treatments