Constipation occurs when bowel movements are less than three times a week, or if they are hard or when evacuation is incomplete or difficult or painful. Constipation comes either from a slowing of the transit time or a difficulty to evacuate. In any case, it can lead to an impairment of the quality of life. Constipation is much more often due to lifestyle (too sedentary and with a lot of stress) than organic pathology. Before beginning a treatment against constipation, it is first necessary to rule out all organic causes such as colon cancer, hypothyroidism, a side effect after taking a drug …
Constipation is rather a problem of discomfort and it is certainly not inevitable. This is why it is important to know the causes in order to treat it as efficiently as possible. By adopting certain simple gestures, one can already improve its transit. Here are some easy recommendations to put in place :
- Food level: 30 g fiber / day and yogurt
The diet must be high in fiber, so we must focus on fresh fruits and vegetables, cereals, dried fruits (apricots, prunes .. ) and yogurts for their contributions in lactic acid. This diet, which is richer in fiber and reduces consumption of meat products, will increase stool volume and stimulate intestinal motility.
- Drinks: 2l / day
The ideal is to start your day with a large glass of water on an empty stomach . Then you have to drink all day long to reach 2 liters. Magnesium enriched water, like Hepar , has an additional beneficial effect.
- Physical activity: 30 min / day The
more active we are, the less the intestines will be lazy. Physical activities using abdominal breathing, such as yoga and pilates, are preferred. If you are not sporty, just start with 30 minutes of walking a day (it is fast) and force yourself to take the stairs instead of the elevator.
- Take the time to go to stool and not to repress a desire
- Do a probiotic cure because they can greatly improve the transit
- Try to relax as much as possible to get rid of stress
==> you have to be patient because you have a slow adaptation of your lifestyle, but you do not have to be discouraged too quickly and throw yourself into extreme solutions that can be harmful in the long term and even create cycles of alternation of constipation / diarrhea.