You are what you eat – time to make some changes?
Everyone feels constipated from time to time, and it’s usually your own fault. The quality of your digestive system is a direct result of what you put into your mouth. This is easy to forget when your stomach is making a rebellion, or you’re sitting frustrated on the toilet.
Luckily, there are several things you can do to make life easier on your stomach and prevent constipation. If you are really constipated you might have to purchase some helpful remedies to help nature take its course. Otherwise, here are 10 tips for constipation.
- Get some fiber
There are two kinds of fiber: fiber that dissolves in water, and fiber that doesn’t dissolve in water. Within each label are many different kinds of nutrients, and your digestive system needs all of them to stay healthy. Get your soluble fiber sources from oat bran, nuts, seeds and legumes, and insoluble fiber from wheat bran, vegetables and grain. Other great sources for fiber are linseeds (or flaxseeds) and prunes.
- Limit the fats
Fat is an important part of any diet, but too much fat will slow down your digestion and can lead to constipation. Try to limit the intake of fat in your diet, or try to combine it with great sources of fiber to help it pass through your system.
- Lean Meat
Protein is also an important part of your diet, but you don’t have to choose red or greasy meat to fill your quota. Too much heavy meat will slow down your digestion. Choose lean meats, such as chicken or pork loin, or get your protein from other sources such as fish, eggs or dairy.
- Regular meals
Regular meals means regular bowel movements. Main meals such as breakfast, lunch and dinner should be eaten at the same time every day, as should the in between meals-snacks. Regular intake of food keeps your digestive system in great shape all day long.
- Stay hydrated
Drink a lot of water, and supplement every meal with a tall glass of water. Staying hydrated is great for digestion, and helps dissolve fiber and fat. These will in turn pass through your system more easily, thanks to a steady flow of water.
- Start working out on a regular basis
You’ve probably heard it before: working out on a regular basis is the best thing you can do for your body and health. It doesn’t have to be a heavy workout routine – start by taking a walk every night after dinner. Your body will thank you for it.
- Supplement your diet
Your intake of fiber, protein, fat, vitamins, minerals and everything else your body needs to stay healthy, should ideally come from natural food sources. If you are having trouble maintaining a healthy balance, don’t worry – there are plenty of supplements you can take to complete your diet.
- Stay Chill
Too much stress or anxiety can disturb your digestion, leading to constipation or an uneasy stomach. Stress is much more dangerous than most people realize – accumulated stress of everyday life can damage your health in irreversible ways, from early aging to serious heart problems. Stay chill using stress reducing activities such as workouts, yoga, long walks or other hobbies of your choosing.
- Use medicine
If you are really constipated, you might need to lend your stomach a helping hand – or rather handful of pills. Start using prescription free drugs such as Dr. Reddy’s Bisacodyl. If you prefer, there are also several types of dissolvable powder treatments you can drink. These remedies can even be used preventive. If you are unsure, or if you have never treated yourself for constipation before, always consult your doctor first.