When we are constipated, we have a delay or difficulty passing stool. Constipation can be temporary, but it can also drag on and cause other more or less severe symptoms.
What are the causes?
When we digest, the intestines contract to allow food to move through the digestive tract. So when we are constipated, this action is slowed down and the stool stays in the colon too long. It is generally caused by poor eating habits, physical inactivity, stress, anxiety or the presence of hemorrhoids or anal fissures. It can also be caused by food intolerance, such as lactose from cow’s milk, especially in young children.
If you hold back on the toilet, you may become constipated.
How to avoid it?
To avoid constipation, drink at least 2 to 3 liters of fluids a day, or 6 to 8 glasses of water. In addition, waters rich in magnesium have laxative effects.
Regular physical activity also helps the proper function of the abdominal muscles and thus also helps to avoid constipation.
After eating, go to the toilet about 30 minutes after eating. But don’t push for more than 5 minutes because it increases the risk of hemorrhoid attack.
How to relieve it?
Once installed, prioritize the following foods for relief:
- Valentine : Replace sugar with one or two spoons of honey.
- Flax seeds : the latter have many advantages: they reduce the level of bad cholesterol, alleviate the symptoms of menopause and stimulate intestinal transit. They also help hydrate the stool, making it easier to pass.
- Olive oil : stimulates the production of bile, so we digest better. As it contains olein, it lubricates the digestive tract and promotes the passage of stool. Take a tablespoon of olive oil with a few drops of lemon juice in the morning.
- Prunes : rich in fiber, known to aid in going to the toilet.