Constipation can happen frequently and affects people of all ages. However, that doesn't make this problem any less unpleasant. Fortunately, there are plenty of simple lifestyle adjustments you can consider to stabilize your gastrointestinal tract and prevent constipation. These range from adjusting your diet to exercising regularly.
Keep reading to learn about the eight great ways you can avoid getting constipated.
1. Consume more foods rich in fiber
Fiber helps soften your stools, which makes them easier to pass. Do your best to consume 24 to 36 grams of fiber a day. Include foods rich in fiber in every meal to achieve this. Try eating more broccoli, carrots, beets, and other cruciferous veggies. Other excellent sources of fiber include flaxseeds, chia seeds, and whole grains including oats, wheat bran, and corn.
2. Try eating yogurt every day
Unbalanced bacterial growth in the stomach can occasionally induce constipation. Consuming probiotic-rich yogurt replenishes the good bacteria that aid in healthy digestion. To avoid constipation, try having a cup in the morning each day. Consider vegan yogurt if you don't consume dairy products. It also has beneficial probiotics.
3. Stay hydrated
Stools that are less hydrated are more challenging to pass. To stay hydrated, make sure to sip on the water before, during, and after each meal. Consume at least 8 to 10 cups of water per day. Additionally, maximize your water intake as soon as you get constipation. It can stop the problem from worsening. Carry a bottle of water with you. It will be much simpler to consume more fluids, and it can act as a reminder to maintain a diet high in fiber.
4. Eat less processed food
Usually, the beneficial fiber content of processed foods is reduced. The majority of the time, it is a result of their extensive mixing with white flour and sugar. Consuming foods that are deficient in fiber can be tough on the gastrointestinal system, Ultimately resulting in constipation.
5. Reduce your alcohol intake
Alcoholic beverages like wine and beer make you thirstier. Dehydration can significantly increase the difficulty of passing stool. You might want to think about reducing your alcohol intake if you have chronic constipation. Limit yourself to one glass every night or think about quitting altogether. For every glass of alcohol, consume at least 1 glass of water.
6. Stay physically active
Yoga, running, and other forms of exercise can all help you ensure daily bowel movements. To keep it regular if you're concerned about being constipated, go for a little jog or walk. For a healthy habit, try having about half of an hour-long daily exercise.
7. Your castor oil for constipation relief
Constipation can be effectively treated with a teaspoon of castor oil. A bowel movement results from castor oil irritating the lining of your intestines. However, you must be very cautious not to use too much since this can result in gastrointestinal issues like diarrhea. Always take the precise dose recommended on the castor oil container that you purchase. If you've discovered blood in your stools, are pregnant, breastfeeding, or have any other health concerns, consult your doctor before using this method.
8. Always go if you have to
Your digestive tract will not function well if you delay having a bowel movement. Constipation is frequently caused by waiting too long to use the restroom, so once you feel the urge, act on it.
A schedule can be useful. For instance, you could wish to plan a morning bowel movement and restroom visit. Your body will begin to respond once you begin this kind of regimen by becoming more regular.