Want to skip those uncomfortable hours on the toilet? Small changes in your daily routine can keep things moving smoothly.
Here are some clear tips to help you stay regular and avoid constipation.
Eat more fiber
Natural fiber from fruits, vegetables, whole grains and legumes adds bulk to your stool and makes it easier to pass.
Both soluble and insoluble fibers are important for a healthy digestion.
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Increase fiber intake gradually
Don’t go from zero to hero overnight. Adding too much fiber too quickly can cause bloating and gas. Add it slowly and remember to drink plenty of water.
Drink plenty of water
Water is your best friend when it comes to bowel movements. It softens your stool and helps it move through the colon.
Aim for three to six glasses a day, depending on your health.
Focus on fruits and vegetables
Fruits and veggies offer the double benefit of fiber and water. Blueberries, apples and broccoli are tasty ways to get both at every meal.
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Get more exercise
Physical activity is key to fighting constipation.
Walking, jogging or swimming gets your body moving and your colon too. Just 30 minutes a day can make a big difference.
Try a fiber supplement
If diet alone isn’t enough, a fiber supplement can help. Psyllium husk, methylcellulose or wheat dextrin are safe, easy-to-use options you can mix with food or drinks.
Consider magnesium
Magnesium draws water into the colon and can get things going again.
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Always talk to your doctor before starting a magnesium supplement since too much can have serious side effects.
Be careful with laxatives
Bulk-forming laxatives work like fiber by holding water in the colon.
Stimulant laxatives should be used with caution because they can lead to dependency if overused.
Cut back on junk food
Processed foods like chips, sweets and sugary cereals are often fiber-free and can slow things down. Swap them out for fiber-rich alternatives to keep things moving.
Also read: The One Post-Meal Habit That Could Transform Your Health
See a doctor if problems persist
If constipation doesn’t go away or you notice blood in your stool, belly pain, appetite loss or unexpected weight loss, talk to your doctor.
There could be an underlying issue that needs treatment.
Artiklen er baseret på informationer fra Kathimerini.gr.
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