To alleviate constipation we have to change our eating habits to prevent our stools becoming so dry and less frequent. This is common for many people which affect their day to day activities, others notice it when 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 high-stress levels. However, the obvious lifestyle habits of not drinking enough water and exercising is a huge factor too in constipation.
It can be a challenge to alleviate constipation but with proper guidance of a good therapist and nutrition, it is possible.
Tips to change and alleviate constipation:
- Drink water up to 6-8 glasses of filtered or bottled water daily as well as green teas.
- Increase intake of foods rich in Magnesium such as whole grains, nuts, and beans.
- Consume 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.
- Exercise or commit to a gym which will stimulate the bowel to work more effectively.
- Consider some talking therapy to relieve stress which will definitely contribute to wellness.
- Cut down on your alcohol intake and drink water before and after any alcoholic beverages to reduce dehydration.
- 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 water.
- Please do not put yourself under any more pressure. If you need to go to the loo, just go…