Our intestinal activities change in situations such as hunger, irregular and malnutrition, inactivity, and travel, and can disrupt your daily life with both physiological and psychological effects. Today, one in every three people has constipation problems due to these reasons. Constipation is not considered a disease but can sometimes be ignored as a symptom. It should not be forgotten that long-term constipation problems may be the first symptom of possible diseases such as hemorrhoids, bowel cancer, bowel tumors, etc. It is possible to prevent the disease before it occurs if intervened in advance.
How many times a day is it normal to visit the toilet?
Going to the toilet once a day, 2 or 3 times a day. It is considered as normal as going to the toilet. If you go to the toilet more than 3 times or less than 2 times a week, you should know that this may indicate a problem. For this to be a serious problem, the toilet routine must fall below 3 times a week for at least 3 months. Long-term constipation may appear as a hemorrhoid problem, and as it is known, this condition also paves the way for bowel cancer.
Traditional toilets are the healthiest!
Not being able to spend much time in squat toilets. Therefore, intestinal laziness is less experienced. The opportunity to read books and stay on the toilet for a long time in modern toilets makes straining time and the circulatory system lazy over time. The method of using modern toilets is very important. In squat toilets, your bowels can be emptied more easily as the knee puts pressure on the abdominal area. In order to achieve the same position in modern toilets, placing height under your feet or leaning forward to achieve the same position in Turkish toilets will make defecation easier.
Train your intestines!
Your body puts itself in many situations. tries to adapt. So are your intestines. Especially when traveling, your inability to meet your toilet needs due to lack of resources may cause irregularity in your intestines, which adapt to this situation. So train your gut. Try to eat at the same time, consume the same amount of water, and go to the toilet at the same time.
If you have constipation problems, do not miss it from your meals!
Among the food groups, fiber is very important in increasing bowel movements. Include fiber-containing foods in your life frequently. For example, consume vegetables at every meal. Be sure to choose shelled and dried fruits during the day. Choose whole grain products. The most important point you should pay attention to is that fiber alone will not have an effect on your bowel movements. Unless you consume water, increasing your fiber intake will not have a significant effect on your bowel movements. Consuming at least 2 liters of water a day is enough to increase the effect of fiber.
Chew a lot!
Chew foods well, well-chewed foods are easier to digest, absorb and excrete from the intestines.
What foods against constipation!
Black plums, figs, apricots, flax seeds, rhubarb, vegetables, bran, wild barley, kefir, beans , chickpeas and lentils are among the effective foods you can consume when you have constipation problems. It should not be forgotten that while things that cause gas are good for constipation, things that are good for constipation may cause gas.
Your movement means the movement of your intestines!
Inactivity reduces the body's energy needs and Your body works economically accordingly. This economical approach can lead to your intestines not finding the energy needed to move. Therefore, increasing your movement is an important factor for your bowel functions.
The cause of your depression may be constipation!
The serotonin hormone is produced in the intestines, and the intestine is the second brain. It is now a known fact. If you have constipation problems, you will not feel happy. Many studies now tell you that if you are constantly depressed, restless, or tense in your routine life, you should review your bowel motility. If you have a constipation problem, a more permanent and easier solution would be to determine a lifestyle that prevents constipation, rather than trying an easy way against depression such as starting antidepressants.
Know the effects of the medications you use!
The reason for your sudden constipation problem recently is a medication you have just started using. It may happen. Read the drug leaflets. Depression medications, regular blood pressure medication, and iron pills may cause constipation problems. When using these medications, prefer evening hours and consume a fruit with plenty of pulp such as dried apricots, prunes or figs.
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