Constipation causes that affect thousands of people around the world.
Raise your hand if you ever went travelling and, outside of your ‘natural habitat’, noticed your bowel didn’t work. There’s nothing more unpleasant than that feeling of ‘swollen stomach’ and difficulty to go to the bathroom, right? This situation not only messes with our body but also with our mood.
If the frequency of bowel movements is less than 3 times a week for several months, and stools are very dry and scarce, you may be suffering of constipation.
Constipation is very common and about 20% of the world’s population today suffers from it. Women are more affected than men: 80% of cases refer to them.
It is the most common gastrointestinal complaint seen in doctors’ offices. Constipation may be secondary to a number of causes, including:
– Low dietary fiber intake
– Low fluid intake
– Depression, stress, anxiety, immobility, sedentary lifestyle
Most cases are resolved by changing eating and living habits. The adoption of a diet rich in fiber (25g/day), with higher consumption of grains (wheat, oat, maize) and vegetables (legumen, vegetables and fruits), associated with an increase in daily intake of liquids (2 liters of water/day) will have an impact on constipation.
Along with the changes in the diet, it is necessary to abandon the sedentary lifestyle and to practice physical activities. Aerobic exercise for thirty minutes at least three times a week is recommended.
Constipation can also target children. Bet on a diet rich in fruits, legumen, and vegetables and avoid industrialized foods. What is important is always to offer the new foods several times to babies.
Now that you already know how to avoid constipation, put our tips into practice for it to work like a clock.