WHAT IS CONSTIPATION?
Constipation is generally defined as forced and few defecations combined with abnormal bowel functions. In general, there is a feeling of defecation less than 3 times a week, discomfort in the lower abdomen, tension, bloating and inability to defecate completely. If a person experiences constipation for a long time, it negatively affects his quality of life and social life.
WHAT CAN CAUSE CONSTIPATION?
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Unhealthy eating habits and mostly consuming foods containing less fiber,
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Not drinking enough fluid every day,
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Sedentary lifestyle,
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Pregnancy,
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Unconsciously and frequently taking medications that may cause constipation. (e.g. abuse of laxatives)
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Lack of regular bowel habits (poor bowel training)
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Some conditions such as irritable bowel syndrome Chronic diseases
can lead to the development of constipation.
Long-term constipation; It can cause straining when emptying the intestines, bleeding, and enlarged blood vessels called hemorrhoids. In addition, in order to understand whether bowel movements are really insufficient, it can be checked whether there is always a feeling of remaining stool.
In addition to the frequency of defecation, the consistency of the stool is also important. A healthy stool should be in brown tones, soft but firm, easy to pass and have a small amount of odor.
A bright red color of your stool (even though you have not consumed a red food such as beet that day) indicates bleeding towards the end of the digestive system.
Again, black color of your stool may indicate stomach bleeding.
If your stool smells worse than normal, it may indicate the presence of intestinal parasites. Do not forget to consult your doctor in such unusual situations. Stool consistency is classified as follows; if your stool consistency is generally like type 3 and 4, you are having a healthy defecation.
TO PREVENT CONSTITUTION:
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The most important factor in protecting from constipation is adequate fluid intake. You should increase your daily water consumption. You can calculate the amount of water that will protect you from constipation by multiplying your weight (in kg) by 30. (e.g. 70kg *30 = 2100 ml of water)
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You should eat an average of 25-30 grams of dietary fiber per day.
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To increase the fiber in your diet, you should consume legumes 2 days a week, choose whole grain products, and consume 5 portions of vegetables and fruits a day.
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You can add olive oil, apple cider vinegar and lemon to your salads.
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You should consume edible fruits and vegetables with their shells.
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You can add homemade compote/compote to your meals.
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You can consume oilseeds in snacks.
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Exercise regularly.
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Check that you are in the correct position in the toilet. Please.
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