#deal #constipation
It happens that in some people, persistent constipation appears cyclically, which in the long run may negatively affect the quality and comfort of their life and health. With age, digestion processes slow down Did you know that constipation is a very important health problem in many countries around the world because millions of people suffer from it? It is estimated that up to 27% of adults complain of this condition. The frequency of constipation increases with age and may occur in approximately 40% of people over 65 years of age. Although the causes of constipation are diverse, in most cases they are caused by an inappropriate lifestyle and diet. We usually talk about constipation when: the number of bowel movements is less than 3 times a week or when the consistency of the stool changes – it is hard, clumpy, and difficult to pass. Constipation is more common. Significant weakening of peristaltic movements and slowing down of intestinal transit – the so-called atonic constipation. If you are prone to intestinal cramps, you are dealing with: spastic constipation. Significant improvement or normalization of bowel movements can be achieved through individual changes in lifestyle and nutrition.
How to deal with constipation?
Although it sounds quite trivial – you should especially pay attention to the three pillars of a healthy lifestyle: a healthy diet, regular physical activity and a healthy psyche! The following tips on changing your lifestyle and eating habits will be helpful in restoring normal bowel movements.
1. Increase physical activity
Even a daily 30-minute walk will be very beneficial. Recommended – walking 2-5 km, running half an hour. daily, swimming every third day, sauna.
2. Learn relaxation techniques
Massage, meditation, muscle stretching exercises, all in order to better cope with accumulated stress, stress and constant rushing increase constipation and the symptoms accompanying it (discomfort, pain, flatulence).
3. Meals
Eat meals in small portions regularly 5 times a day, at set times of the day. People suffering from atonic constipation should increase the amount of products in their diet that are a source of dietary fiber – whole grain cereal products (wholemeal bread, thick groats: buckwheat), vegetables and fruits (also dried), fermented milk products. By swelling, fiber increases the volume of feces and stimulates intestinal peristalsis and accelerates intestinal transit.
4. Fatty and sweet foods
Avoid high-fat products/meals combined with sweets (e.g. meat dinner + chocolate dessert), constipating products (noodles, white bread, white rice), bloating and difficult to digest products (beans, peas, broad beans, cabbage vegetables in too large quantities), carbonated drinks, excessive amounts of eggs, fried and grilled foods.
5. Water
Drink 2000-2500 ml of fluids daily. Water also includes soups, smoothies, herbal and fruit infusions.
6. Probiotic, sybiotic
Also enrich your diet with probiotics or synbiotics and plant substances that will support intestinal transit. supplements containing strains of probiotic bacteria are called probiotics – recommended not only during periods of weakened immunity but also during infections and problems in the digestive system. A synbiotic is a combination of good lactic acid bacteria (i.e. probiotic) and their medium that the bacteria consume. This medium is called prebiotic, so – Synbiotic = probiotic + prebiotic. Due to this, a synbiotic is usually more expensive, but it also brings faster effectiveness.
Recommended probiotic:
AC Zymes
Probio Balance
Pure Inulin
Recommended synbiotic:
AcZymes Plus
