How about solving your constipation problem?
In my opinion, constipation is one of the most important problems of our age. A sedentary life, drinking less water, fast food, consumption of excessively fatty and salty foods, and consuming foods with low fiber lead to constipation.
Constipation is also common during Ramadan due to long-term hunger and insufficient water consumption. Let's find a solution to your constipation together!
WHAT IS CONSTIPATION?
Although the volume and frequency of defecation vary from individual to individual, delayed defecation and hard, dry defecation are considered constipation. . Normal defecation is 3 to 12 times a week. Apart from this, infrequent and low defecation is constipation.
WHAT ARE THE CAUSES?
Lack of physical activity, low water consumption and insufficient fiber intake, slowing down of metabolism as we get older, stressful life, increased calcium in the body, underactive thyroid glands, some iron medications, etc. These are situations that cause constipation.
THESE ARE MY RECOMMENDATIONS FOR CONSTIPATION:
Try to drink 2.5-3 liters of water. Water will speed up your metabolism. If you say you cannot drink a lot of water, keep your 1 or half liter bottle with you and always keep it in mind. Thus, you will start drinking water without even realizing it. I can recommend sugar-free boiled compote to those who have constipation problems, especially during Ramadan.
I recommend you to walk for 40-45 minutes every day. In fact, this rule applies to everyone.
Reduce your coffee and tea consumption as much as possible. Tea and coffee will retain water in your body. Did you know that 5 cups of tea hold 1 liter of the water you drink? Therefore, even if you drink 3 liters of water, this will decrease to 2 liters when you drink 5 cups of tea. This means not drinking enough fluids for us.
Salty foods also retain water in your body. Your salt consumption should not exceed 5 grams (1 teaspoon) per day.
Consume plenty of fiber. Fiber increases your bowel movements and prevents feces from remaining in the intestines for a long time. This will protect you from the risk of colon cancer. In addition, fiber increases water absorption and softens the stool. pos nutrient rich foods; Dried legumes, whole grain products, fresh vegetables and fresh fruits. Try to consume edible fruits with their peels as much as possible.(If you have stomach problems, consume them without their peels.) One of the fruits that I can especially recommend to you is peeled pears. Because ; When consumed with its shell, it is the fruit with the highest pulp.
Dried fruits are not so innocent. However, you can consume it provided that you do not overdo it. In the morning, on an empty stomach, you can consume 1 glass of warm water and 2 dried apricots (if you have diabetes, do not consume dried fruits.). Additionally, prunes and blueberries help increase defecation.
When consuming milk and yoghurt, you can add probiotics of reliable brands that you can find in pharmacies once a day and consume it by adding 1 teaspoon of flaxseed.
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