Constipation is an exceptionally basic condition that affects individuals of all ages. It refers to bowel movements that are infrequent or hard to pass. Today we give you the formulas that will help you recover constipation without medication tablets in 5 days.
Avoid these foods
A diet rich in refined foods (white flour, white sugar …) causes constipation, as well as excessive consumption of chocolate, sweets or red wine.
Do not wait to be thirsty to drink water
Waiting to be thirsty can cause us to take less than 1.5-2 liters per day of recommended fluids, which can make it difficult to eliminate waste substances from the body and also worsen the consistency of feces, making them harder.
Start your day well
Take one or two glasses of water on an empty stomach in the morning. This will make it easier for you to reach the recommended daily amount. You can also choose a freshly squeezed orange juice, and better with the pulp. And all day long try to drink water and drink vegetable broth, infusions, juices … until completing the two liters of recommended daily fluids.
Don’t take too much meat
Taking too much meat and few legumes also usually cause constipation.
More vegetable protein
Limit the consumption of meat or fish to about 100 grams a day. And increases the legumes, a source of vegetable protein rich in fiber.
The banana, better mature
If the bananas are green they can cause constipation due to their high starch content. On the other hand, if they are mature they help to pass stool easier.
Increase your magnesium level
To be able to take the necessary amount of magnesium you just have to include more green leafy vegetables, chocolate (no more than one ounce a day) and nuts in your menus.
How to take more fiber
You have to take about 40 g per day of fiber, but the ideal amount is to reach this amount little by little, to avoid gas and other discomforts. Add two pieces of fruit and large lettuce, tomato and onion salad to your diet. You will be adding 18 to 20 g of fiber. After a few days, add cooked vegetables to your menus (add 3-6 g more); and then, whole grains or legumes (8-12 g).
Honey based remedies
Honey has a mild laxative action that has been known since ancient times. It contains fast-absorbing dextrose and fructose, which improve intestinal motility. In addition to adding milk or yogurt, you can mix it with two tablespoons of avocado pulp or add it to an infusion of chamomile with a teaspoon of flax oil.
IMPROVE YOUR POSTURE AND IMPROVE YOUR TRANSIT
We are “designed” to evacuate in a squat. However, the design of the bathroom does not allow it. Put a stool in the bathroom and support the feet, so that your knees are above the hips, and you will get a much more physiological posture that will make it easier to expel.
SEE WHEN THE BODY ASKS FOR IT
You never have to resist the urge to go to the bathroom, even if you are busy with work or in a public place. If you usually do not listen to your body’s messages, it will stop warning you.
LAXATIVES DO NOT HELP
If at the first symptoms of constipation you resort to laxatives, even if they are natural, the body gets used to them and the intestines lose interest in moving and only react to the laxative. In the end, you will end up going to the bathroom only when you take them.
INTESTINAL STIMULATION TECHNIQUES
Abdominal massage With the fingertips exerting a slight pressure, massage the trajectory of the large intestine towards the anus. Start from the top of the groin on the right side, go up to the center, go through the abdomen and down to the left groin.
Press the abdomen. Put both open hands on the abdomen and see doing a gentle pressure in and down, which stimulates bowel movements. Repeat several times.
Tilt forward. Bring the waist forward keeping the trunk straight. The diaphragm will press downward and there will be a greater perineal opening, the intra-abdominal pressure will increase and the stool will be forced out.
FILL YOUR GUT WITH “GOOD BACTERIA”
Eat yogurt, kefir and other fermented milk products, which provide live bacteria that enhance the balance of the intestinal flora, responsible for good transit. Before sleeping, put two prunes cut into pieces in the yogurt. Take it at breakfast. Yogurt bacteria combine with fiber and sorbitol (a type of sugar) from plums, which increases their laxative power.
JOIN THE SAUERKRAUT
It is white cabbage fermented with salt, which generates lactic acid and digestive enzymes as beneficial to the intestine as fermented dairy products. You can take three or four tablespoons of sauerkraut in a salad or a glass of its juice, which despite being acidic, is pleasant to the palate.
BY MOVING THE LEGS, YOU STIMULATE THE INTESTINE
Exercises like running, cycling, swimming, crunches, etc., helps fight constipation. Yoga or pilates, which also work abdominal breathing, are also very effective. If you are at home, lie on your back, raise your legs at a 90-degree angle and hold your posture for 20 seconds. Then, point-flex with your feet, and then trace circles with them.