Today’s lifestyles have made constipation common for many people, but this is actually a health problem that we should not overlook. The solution to constipation is easy and there are many options to choose from, whether it’s changing eating habits or having a bowel movement. Including using medications to relieve constipation.
Normally, if the stool looks like a hard lump. Difficulty passing stool Or not having a bowel movement for more than 3 days will lead to constipation. Each person has different causes of constipation.
Common causes of constipation include:
– Changing the daily routine, such as traveling while on vacation Temporary change of address Therefore, it may affect the characteristics of the food eaten. This causes the body to be prevent from functioning normally. The intestines work less.
– Changes in diet or lifestyle habits, such as eating foods with little dietary fiber, drinking less water, sitting for long periods of time and moving less, holding back stool, etc.
– Physical conditions such as stress, anxiety, depression, or side effects from certain medications, etc.
Taking medicine to help with bowel movements is not a long-term treatment for constipation. If you take laxatives regularly Get your body use to receiving the medicine. When the medicine is stopping, constipation returns again. Therefore UFABET stated , adjusting eating behavior It’s a very effective method.
Eat foods that are high in dietary fiber: Dietary fiber is found in a lot of vegetables, fruits, and whole grains.
Vegetables: all types of vegetables such as broccoli, carrots, yardlong beans, artichokes, asparagus, onions.
Fruits: all types of fruits such as guava, sweet tamarind, bananas. Prunes, berries, apples, papaya, dragon
fruit, dried beans: such as peas, soybeans, mung beans, red beans
, black beans, rice – whole grain flour: such as brown rice, oats, barley, whole wheat bread, various cereals,
other plants. : such as konjac root, jelly, basil seeds, etc.
Recommendations: Eat 3-5 ladlefuls of vegetables per day. Eat 3 coffee saucers per day (1 coffee saucer is equivalent to 6-8 pieces of fruit). Focus on choosing. Fruits that are not too sweet.
Eat foods that contain probiotics: Probiotics are microorganisms that are beneficial to the body. Helps reduce inflammation in the intestines Helps stimulate bowel movement for bowel movement. Probiotics are found mostly in yogurt and yoghurt.
Drink more water: Not drinking enough water is one cause of constipation. Some people eat vegetables and fruits that have a lot of dietary fiber. But not drinking enough water It can cause constipation as well. Therefore, you should eat foods that contain enough dietary fiber along with drinking 8-10 glasses of water per day,
in addition to eating fruits and vegetables that are high in dietary fiber. Eating foods that contain probiotics Drinking enough water is enough. Regular exercise promotes good bowel movement. It can also help reduce constipation