The infrequent or difficult going to the toilet for more than 72 hours is considered a constipation situation. There are people who have a greater frequency of daily bowel movements, and it is normal to exceed 3 times a week. Any of us has gone through this discomfort at some point, however, it is something that can be controlled with a diet rich in fiber, good hydration and certain remedies indicated for constipation.
Why do we constipate?
Having few or hard stools are symptoms that we are suffering from constipation. It is true that each person is unique and has a different frequency depending on age, diet and lifestyle; but if it does not exceed 3 evacuations per week, we have a problem.
The normal thing is that they are punctual and temporary episodes, although if it becomes a chronic problem it can lead to abdominal pain, nausea, etc. Here are the most obvious causes of constipation:
- Low fiber intake. Fiber is essential to be present in our diet. It is a substance that our body does not absorb, but it needs to facilitate certain processes in the digestive system. If there is a fiber deficit, it is normal for constipation and quite hard stools to appear.
- Stress. The frenetic pace of life that we lead makes the cortisol increase. This hormone produces a diuretic effect that causes dehydration of the body, so our body recovers water from feces in intestinal absorption.
- Alcohol consumption. As we all know, alcohol has a dehydrating effect, which is why it can cause constipation.
- exciting drinks. The same happens with drinks such as coffee, tea or chocolate. Those that stimulate the secretion of adrenaline are related to situations of alertness and stress.
- Weakness of the pelvic floor muscles. In both women and men, it is very important to have a pelvic floor strengthened. It consists of the muscles related to the contraction of the rectum and the opening of the anal sphincter.
- Some medications. It is possible that some medications have this side effect, especially anxiolytics, antidepressants, antihypertensives, calcium and iron supplements, diuretics or anti-inflammatories.
Remedies against constipation
As you may have seen, constipation is the consequence of a combo of bad habits: dehydration, an unhealthy lifestyle, and a poor diet. The first thing we must do is correct all this and implement a physical exercise routine. In any case, the last option should be to resort to self-medication with laxatives. With that we can only create a dependency and suffer side effects.
Increase consumption of fruits and vegetables
We said before that daily fiber consumption is essential to promote intestinal transit. Fruits and vegetables, in addition to whole grains, are a perfect option for fiber intake. Prunes (both raisins and fresh), kiwis, bananas, apples, and avocados are highly recommended fruits.
Stay hydrated
Hydration with water is totally vital for the body to perform its functions properly. Also, if you are an athlete, it is doubly necessary that you hydrate your body before, during and after training. Along with physical exercise, you will improve your bowel movements.
Eat healthy fats
Do not be afraid of fats, extra virgin olive oil, avocados and nuts are the best option to introduce this macronutrient. Logically, you should not abuse it so as not to exceed calories, but its daily consumption is necessary.