In case of constipation, there are natural solutions to successfully go to the toilet.
- In case of constipation, it is important to adapt your lifestyle.
- This includes a balanced diet and sufficient physical activity.
- If constipation persists, medical advice should be sought.
Stress, travel, change in eating habits: occasional constipation can have different causes. There are easy and natural solutions to restart intestinal transit and successfully have a bowel movement.
Eating fiber: a solution to combat constipation
“A balanced diet is a factor that can free you from constipation”warnsHealth Insurance. This includes consuming foods rich in fiber, because they help to “increase the frequency of stools and improve their consistency”. It is recommended to consume 25 grams per day, up to 40 grams maximum. “Gradually increase the amount of fiber over two weeks so as not to cause pain or bloating., underlines Health Insurance. Fiber is present in pulses, whole grain products and in fruits and vegetables. “Drink water regularly and in sufficient quantity to be well hydrated and improve the effectiveness of dietary fibers which retain water (at least 1.5 liters per day in the absence of medical contraindication: water , soups, herbal teas, etc.)”, completes the organism. Waters rich in magnesium have a laxative effect and are therefore recommended.
A sedentary lifestyle increases the risk of constipation
Health Insurance adds that it is important to move to relieve constipation. “Being active is as important as a balanced diet, she warns. This allows you to stay in shape and fight against constipation. Indeed, daily physical activity stimulates the appetite and ‘lazy’ colons.” This term refers to slow intestinal transit, which can cause symptoms similar to constipation. To increase physical activity, it is not necessary to play sports, but you just need to move more every day: walking, gardening, doing crafts, dancing, etc. “Reducing sedentary time produces the most beneficial effects on health.observes Health Insurance.
Tips for successfully going to the toilet in case of constipation
Alongside these lifestyle changes, it is important to ensure that you also change your habits when it comes to going to the toilet. L’Health Insurance recommends going there at a fixed time, between half an hour and an hour after a meal. If you feel like it, you have to go there without delay. Finally, you have to take your time without making too much effort to “push”. “The use of a step stool or the “Squat” toilet encourages the progression of stools into the anal canal.underlines Health Insurance.
Constipation: when should you worry?
If constipation persists despite everything, you should consult a doctor. In certain cases, you should not wait to seek medical advice: presence of blood in the stools, chronic colon disease, pregnancy, breastfeeding, abdominal pain, weight loss. In the event of fever and significant stomach pain, Health Insurance recommends making an appointment with the doctor during the day. If constipation is accompanied by nausea, abdominal pain and inability to pass gas, it alerts you: you must contact 15 or 112.
