To alleviate constipation we have to change some habits to prevent stools becoming dry and less frequent. For many it is ongoing and may affect your day to day activities and others notice it when they become stressed or dehydrated.
Constipation is rare in many developing countries and yet relatively common in the Western world. It is estimated that about 10% of the population in Western communities suffer from this problem leading health experts to agree that this may be in part because of the low fibre and stress levels. However, the obvious lifestyle habits of not drinking enough water and exercising is a huge factor in constipation.
Here are my tips to change and alleviate constipation:
. Increase your water intake to 6-8 glasses of filtered or bottled water daily.
.Increase intake of foods rich in Magnesium such as wholegrains, nuts, and beans.
.Increase essential fats through nuts, seeds, olive oil, oily fish and flaxseed oil in your diet.
.Reduce the intake of processed food and drink, consider colourful fruits and salads, lean meat and fish, beans pulses and lentils.
.Increase your intake of exercise by walking and running more or committing to a gym.
.Consider some talking therapy to relieve stress which will definitely contribute to wellness.
.Cut down on your alcohol and drink water before and after alcoholic beverages to reduce dehydration.
.Increase and balance your gut flora by taking a good multi strain probiotic daily.
. Consuming dietary fibre is excellent! However, of little use if you do not consume sufficient amounts of fluids-
. Please do not put yourself under any more pressure. If you need to go to the loo, just go..