Causes and Solutions of Constipation (Part 2)
Inadequate information campaign has also caused many people to see on the plate of vegetables a source of calories unattractive to hold the line. Fortunately, today many scholars are now insisting on the need to include this group of foods in the diet, even those that are slimmer.
As we say, then, Life sendentaria and poor nutrition in fruits and vegetables may be the trigger of a process of constipation, but even less common, there are also other causes such as the prolonged use of laxatives, symptoms of depression , neurological or endocrine disorders, intestinal blockage due to narrowing, tumor, or imprisonment produced by some organ or tissue mass, bowel irritation or intake of some medicines, among which include some analgesics (narcotics, anticonvulsants, antidepressants, anticholinergics and antacids that contain a compound of calcium and aluminum).
The simple solution to constipation-ie, one that is not due to intestinal diseases of tumors or diverticula-passes obligatorily by changing our usual diet enriched with a sufficient intake of fiber.
This means that on our menu must-haves or fresh fruit-the best for this are the plums, kiwis and apricots, and vegetables. Nor should we forget the unrefined grains such as bread and rice grains. And, of course, following the wise example of our ancestors, many legumes.
There is still no consensus on the input fiber our bodies need daily cover. Some U.S. research suggests that the optimal number is between 13 and 17 grams daily, however, many doctors recommend higher doses, up to 25 grams.
Good to know, in any event, fiber intake may carry a number of side effects such as mild stomach discomfort, bloating or flatulence. However, they disappear once your body has become accustomed to the new diet. The input fiber should not be excessive as this may cause micronutrient deficiencies detrimental to our health.
Other tips that help regulate the intestinal transit are conveniently and easily increase your physical activity-enough to walk an hour each day to notice a considerable improvement, used to eat slowly and deliberately, without haste or stress, drink ten glasses of water a day or fruit juices, educate the intestine to have a schedule and adopt a proper stance when stool (it is best to do squat, aided by such a small stool or footstool).
However, when the constipation is longer than it should have and could not be fixed by changing our diet and lifestyle must see a doctor. Under no circumstances is recommended self-medication and even in pharmacies and health food stores can buy all kinds of laxatives, they can sometimes aggravate the problem.
Synthetic or natural laxatives addiction usually causes the organism that causes the bowel to become lazy and reeducate necessary when we want without them. And sometimes contain irritants that “after prolonged use, may result in a carcinogenic process.
In short, prevent and treat constipation through adopting a healthy balanced diet with enough fiber and continued to perform minimal exercise (just walking an hour a day). This not only helps to regulate bowel activity but we also bring other benefits which will result in a better quality of life.
Credit to: Isidra Churches
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