Constipation, which is a frequently encountered condition in society, unfortunately affects our daily and social life negatively. Although digestive system disorders are closely related to nutrition, there are many factors that cause constipation. Constipation is defined as going to the toilet 3 times a week or less or difficulty defecating. Sedentary lifestyle, stress, medication use, wrong eating habits may be the causes of constipation. So how do we deal with this situation?
1)Increase fluid consumption
Constipation begins when you lose 10% of the water in your body. Do not wait until you feel thirsty to drink water and consume at least 2-2.5 liters of water daily. Although tea and coffee consumption does not replace water, it increases the need for water. Water is one of the most essential factors in terms of bowel movements.
2) Increase dietary fiber
The complex carbohydrate component of plant foods that is excreted without digestion is called fiber. Our daily fiber requirement is around 25-30 grams. Legumes, grains, vegetables and fruits are sources of fiber, that is, fiber. In order to avoid fiber loss, we recommend consuming the fruit itself with its peel, not its juice. Foods such as bananas, apples, quinces, pasta, rice, potatoes and caffeinated drinks should be avoided during constipation. Preferences such as consuming whole grain bread instead of white bread and bulgur instead of rice will also help you increase the fiber. Include olive oil salads and vegetable dishes in your meals during the day.
3) Apply for probiotic support
Your intestinal flora may be disrupted for various reasons. It is recommended to use probiotics, especially along with antibiotics, in drug use. To maintain intestinal health, we need 'probiotics', which we call beneficial bacteria. Foods such as home-made yoghurt, kefir, tarhana, and home-made pickles are probiotic. However, when considered for treatment purposes, we need to use probiotics as external supplements. You can get support from a physician, dietitian or pharmacist in this regard.
4)Do sports
Intestinal It would be good to spend 30-45 minutes a day for physical activity to increase your movements. Exercises such as walking, cycling and fitness are necessary for our health and are the most important rule to overcome constipation. Exercise and keep your metabolism active!
5)Reduce stress
Stress and psychological conditions are closely related to intestinal health today. It seems that people in society, especially those with unhappy, depressed or stressful lives, have constipation problems. Our intestines, which are now considered our second brain, are affected by emotional state. Therefore, we can say that solving the problems you are experiencing and feeling comfortable is another way to deal with constipation.
Cure recipe for constipation
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1 dried fig
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1 dried plum
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1 pieces of dried apricots
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1 teaspoon of olive oil
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1 teaspoon of flaxseed
All ingredients are chopped and boiled in 1 tea glass of water. Add olive oil and flaxseed to it. The mixture is divided into two and consumed with 1 glass of warm water on an empty stomach in the morning
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