When we are constipated, we have delay or difficulty passing our stools. Constipation can be temporary, but it can also drag on and cause other more or less serious symptoms.
What are the causes?
When we are digesting, the intestines contract so that food can move through the digestive tract. So when we are constipated, this action is slowed down and the stool remains in the colon for too long. In general, it is caused by poor eating habits, physical inactivity, stress, anxiety or the presence of hemorrhoids or anal fissures. It can also be caused by a food intolerance, such as lactose from cow’s milk, especially in young children.
Also, holding yourself back from going to the bathroom can make you constipated.
How to avoid it?
To avoid becoming constipated, drink at least 2 to 3 liters of liquid per day, or 6 to 8 glasses of water. Moreover, waters rich in magnesium have a laxative effect.
Practicing regular physical activity also helps the abdominal muscles to function properly and, consequently, to avoid constipation.
After eating, go to the toilet about 30 minutes after meals. But do not push for more than 5 minutes, as this increases the risk of having a hemorrhoid attack.
How to relieve it?
Once the latter is installed, favor the following foods, which will relieve you:
- Honey : Replace the sugar with one or two tablespoons of honey.
- Flax seeds : the latter have many virtues: they lower the level of bad cholesterol, relieve the symptoms of menopause and stimulate intestinal transit. They also help to hydrate the stool, which makes it easier to pass.
- Olive oil : it stimulates the production of bile, thus, we digest better. As it contains olein, it lubricates the digestive tract and promotes stool progression. Take a tablespoon of olive oil in the morning with a few drops of lemon juice.
- Prunes : rich in fiber, they are known to help with going to the toilet.