Constipation is often characterized by hard and dry stool which is difficult to pass. In this condition, a person experiences less than three bowel movements per week followed by abdominal pain, stomach bloating and gas.
While temporary constipation is a common problem majorly caused by lifestyle and diet changes, chronic constipation can indicate towards underlying health problems related to kidney, stomach or intestine. Luckily, constipation is both curable and preventable.
Here are 3 best ways to prevent constipation:
- Maintain proper hydration levels
Lack of water or dehydration is the primary cause of constipation in most people. Various researches solidify the fact that thirst is not a fully credible parameter to ensure adequate water consumption. It is claimed that the dehydration process starts in the body as soon as the thirst mechanism kicks in. Furthermore, people tend to confuse their thirst with hunger that can prompt sugar carvings, further leading to unnecessary calorie consumption. According to medical experts, people should drink at least 2 liters (8 ounces) of water per day.
- Eat fiber-rich foods
Consuming a fiber-rich diet (balance of soluble and insoluble fibers) not only helps in treating constipation but also in preventing it. According to health experts, lack of fiber leads to excess absorption of water (from food) in the colon which makes the stool dry and difficult to pass. However, proper fiber intake assists the human digestive system to function properly. Some fiber-rich foods include:
- Whole grains like oats, brown rice, whole wheat, barley and quinoa
- Fresh fruits including apples, pears, oranges, plums, peaches and prunes
- Berries like strawberries, blackberries, raspberries and blueberries
- Green vegetables including spinach, kale, sprouts, broccoli and cabbage
Soluble fiber adds bulk to the stool and ensures its smooth and uninterrupted passage through the digestive tract. However, fiber intake should only be increased slowly and gradually.
- Stay active and exercise regularly
Inactivity and lack of exercise is one of the major causes of constipation. However, developing a dedicated and proper exercising routine can prevent this uncomfortable condition. According to health experts, regular exercising ensures proper functioning of the digestive system and assists in the easy passage of stool. Aerobic exercises, yoga, strength training, etc. are some of the best exercises a person can opt for in order to promote healthy bowel movement. Medical experts believe that ayurvedic treatment for constipation can be an effective remedy for the problem. Furthermore, people can also consume natural laxatives for constipation like KABZEND in order to get relief from the condition.