General Practice 2022

6 causes of constipation& constipation and what to do

6 causes of constipation& constipation and what to do
6 causes of constipation& constipation and what to do

Constipation can happen as a result of some habits, such as eating low in fiber, drinking few fluids and not doing physical activity, for example, which can cause fewer bowel movements and dry stools.

As a consequence of this situation, it is possible for the person to feel uncomfortable, have abdominal swelling, become more irritable and make a lot of effort to evacuate. Learn more about constipation.

Thus, it is important to identify the cause of constipation so that actions can be taken to favor bowel movement, such as increasing the consumption of foods rich in fiber and starting to exercise, for example.

1. Low fiber diet

Fibers are important for the proper functioning of the intestine and to make the stools softer, being easier to be eliminated. Thus, when you have a low fiber diet, the stools become more hard and the intestine does not work properly, resulting in constipation.

What to do: To avoid constipation, it is important to add foods rich in fiber to the diet, in addition to increasing the consumption of water and teas, for example. For the proper functioning of the intestine, it is recommended to consume about 20 to 40 g of fiber per day, which can be present in fruits and vegetables, whole foods and chickpeas, for example.

Check out which foods help loosen constipation:

2. Drinking few fluids

Drinking water throughout the day favors the functioning of the intestine and, consequently, the elimination of feces.In addition, water is important so that the soluble fibers are dissolved and there is the formation of a kind of gel in the stomach and intestine that guarantees a greater feeling of satiety.

What to do: It is recommended to consume at least 2 liters of water a day so that the intestine can function properly and for other benefits as well. In addition to water, other liquids can be ingested, such as teas or fruit juices, for example. Discover the main benefits of drinking water.

3. Not doing physical activity

Sedentary lifestyle can also result in constipation, because metabolism and bowel movements decrease, causing stool to remain in the intestines longer.

What to do: It is important to perform physical activities at least 30 minutes a day so that the bowel can function properly and the symptoms of constipation are relieved.In addition, the regular practice of physical exercises promotes increased disposition, improves immunity and promotes the feeling of well-being. See other benefits of physical activity.

4. Not going to the bathroom when you feel like it

When the person does not go to the bathroom when they feel like it, the feces return to the intestine and become more dry and hardened and the intestine ends up slowly losing its functions, which makes it more difficult to defecation, requiring more force and favoring the appearance of hemorrhoids, for example.

What to do: An interesting strategy to regulate the bowels and avoid constipation is to go to the bathroom at the same time every day, even if you don't feel like it, and stay about 15 to 20 minutes. This causes a biological clock to be established and constipation to be fought.

Learn how to poop the right way to avoid constipation by watching the following video:

5. Anxiety and nervousness

Psychological and emotional situations, such as anxiety and nervousness, for example, can decrease blood flow to the intestine, for example, and cause intestinal transit to be affected, resulting in constipation.

What to do: In these cases it is important to identify the cause of constipation and try to relax, as it is possible that the symptoms associated with constipation are controlled and the regulated bowel function.

6. Excessive use of laxatives

Frequent use of laxatives can irritate the mucosa and reduce the roughness of the intestine, making it difficult for stool to move and preventing its release. In addition, the frequent use of laxatives causes dependence, that is, the intestine only works after the use of laxatives.

What to do: To avoid the use of laxatives, it is important to stimulate the functioning of the intestine in a natural way, that is, by increasing the consumption of fiber, practice of physical activity and ingestion of at least 2 liters of water per day.The use of laxatives should only be done with medical advice, when the person needs to undergo some type of diagnostic test or when, even with adequate food, he is unable to evacuate. Discover some remedies that help fight constipation.

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