Dr. Muhammad Hafez Ibrahim
The World Health Organization has indicated that approximately one out of every 3 women suffers from constipation. 44 % of them regularly suffer from this problem, at least once a month, and this percentage increases among pregnant women, as well as those who have reached menopause, and the elderly due to a sedentary and sedentary lifestyle And take medications and treatments. These numbers have not changed in years. Constipation is defined as follows:
= If the frequency of defecation is less than 3 times a week during a period of 12 at least a week in the year. = if defecation requires significant effort.
= if defecation is incomplete and incomplete.
= if the stool is dry and hard or lumpy.
= if there is a feeling of obstruction.
= pain when defecation.
The US Food and Drug Administration has clarified that this can be improved by massaging the abdomen and stomach in a clockwise direction, and eating fresh, seasoned fruits and vegetables that contain natural fibers such as peaches and apricots every morning, and that this is part One of the good procedures that must be looked for and adopted, according to the research of Dr. Top Sante.
Constipation appears in some people from time to time during travel, or by changing some daily habits or changing the diet, and then disappears on its own after some days . but others have; Constipation occurs regularly or even chronically. When adopting a healthy lifestyle has no effect on eliminating constipation, and traditional treatments are not effective, it will end up compromising quality of life entirely.
Constipation is a common problem that affects people of all ages and times of life. different, and it usually happens because of something you can fix naturally. One of the best ways to treat constipation is to change the diet. Therefore, it is necessary to know the causes of constipation and the specific natural foods that should be eaten to treat the problem. Constipation is annoying and can cause stomach pain, bloating and disease. Constipation has many different possible causes, but sometimes there is no clear cause. Usually, constipation is not caused by a medical condition and the NHS says the most common causes of constipation include:
= Not eating enough fiber such as fruits, vegetables and grains and not drinking enough fluids.
= Constipation can occur due to lack of movement or not enough movement and spending too much time sitting or lying in bed.
= If you need to go
= Sometimes, it could be changing your diet or daily routine, including when you eat your meals and your sleeping pattern
= Constipation can be a side effect of medicine or mental health problems such as stress, anxiety or depression.
= If a woman is pregnant or has recently given birth, constipation is likely but normal bowel movements should resume soon afterwards.
Changing how you eat and what you eat can treat constipation, according to research by Dr. Hannah Richards. Which showed that the only reliable way to achieve benefit is to move Your gut after every meal requires you to eat relaxed at a table without your phone or computer so you’re burning cortisol, the stress hormone. And you should avoid eating in the car or walking and make sure to chew your food until it turns into a liquid.
Dr. Hannah Richards explained that stress and tension equal constipation. The very act of eating creates a series of wave-like muscle contractions that transport food to different processing stations in the digestive system. This will stimulate defecation. Dr. Hannah Richards said that constipation is not a symptom of a poor diet, it is a sign that your entire digestive system is below optimal health. Fluids in your diet and that they contain adequate natural fibres, this means that eating vegetables and fruits at every meal, is an absolute requirement for a healthy gut. Dr. Hannah Richards strongly advises against smoking and drinking any alcohol or coffee in excessive amounts. The following methods and foods can be adopted to help you go to the toilet naturally:
= Grated carrots: add fiber, water and vitamin A.
= intake of natural magnesium: Magnesium creates a bowel movement. It is found in leafy vegetables such as spinach and watercress. Nuts, almonds, cashews, peanuts, pumpkin seeds, flax seeds, sunflower seeds, fish such as salmon, mackerel, tuna, chickpeas, lentils, white beans, cowpeas, avocado, bananas, black chocolate and yogurt.
= Drinking water: Many people suffer From dehydration and growing from drinking coffee and alcohol from this condition. And dehydration causes you to become constipated. Flavoring can be added to the water; Put some mint leaves, lemon slices or cucumber.
= Apple: An apple a day prevents constipation, as apples contain pectin that helps digestion and also has a laxative effect.
= Prunes: Prunes contain sorbitol, a type of sugar alcohol that the body does not digest well. It helps relieve constipation by drawing water into the intestines, which stimulates a bowel movement. = Eat fiber every day: In order to stimulate the elimination of stool, enough fiber must be consumed, the ideal amount is about to grams per day. of fresh seasonal fruits and vegetables, preferably organic.
= Adequately satiated food: Food plays a key role in intestinal transit functions but before we ask what to eat; You must make sure that you are eating enough. It is normal for there to be little waste to get rid of if you eat a small amount of food.
= Enough time must be taken while eating and chewing: properly and “breaking food” even
= Warning against eating preserved, processed and refined products: that is, do not eat fatty red meat, especially processed meat, more than once a week, and do not end your meal with sweets.
= Eating herbal powder from wheat or barley grass powder, as it contains a lot of minerals and facilitates intestinal transit. Any of this powder can be taken in water or juice.
= daily walk: to promote good bowel movement; It is always necessary to move. Walk at a brisk pace, preferably after meals, and forget about elevators and escalators.
= YOGA: The most effective exercises to relieve constipation are those that gently compress around the area below the navel while taking A long, deep breath starts from the bottom of the pelvis. Twisting exercises will stimulate the viscera deeply and improve the flexibility of the spine, especially in the lower back.
= Reducing tension and stress: For some, it will be impossible to defecate during travel. This is not surprising; Because the intestines are very sensitive to stress and strain. The intestine hosts as many neurons as the brain, and the interaction between the two sides takes place constantly. That is why many gastroenterologists are increasingly encouraging their patients to practice yoga, acupuncture, cardio, and meditation.