Constipation can be defined as a condition in which you have difficulty in emptying the bowels, normally associated with hard and dry feces.
Constipation is one of the most common problems found in humans. It is generally caused by lifestyle factors such as not drinking enough water, not eating enough fiber, not exercising regularly and also due to anxiety, stress and depression.
There are some symptoms of constipation such as straining, abdominal bloating, lumpy and hard stools.
You can avoid this condition by changing your lifestyle and dietary habits.
Here are the top 5 ways which can help you to avoid constipation.
- Drink Plenty Of Water
To avoid constipation, you should drink lots of water at least 6-8 glasses every day. Water lubricates the bowels and moistens the food that you eat and also helps to keep its flow through the body.
- Exercise Regularly
Exercise is one of the most important ways to keep constipation away. You should do exercise at least for 30 minutes every day. This helps to stimulate your intestinal muscles and cells to work more efficiently.
- Have Enough Fiber
It is recommended that you should have at least 25-50 grams of fiber every day. Getting an adequate amount of fiber definitely helps you prevent constipation.
There are various foods such as rye flours, whole-wheat, wheat bran and fresh fruits such as figs and prunes, vegetables and legumes such as beans, lentils and chickpeas that contain lots of fiber. Thus, increase the intake of these foods to avoid gases, diarrhea as well as worsening constipation.
- Avoid Stress
Psychological stress can affect your intestine functions, as your intestine and the brain are highly interconnected with each other. Your intestine movements depend on signalling between your brain and the gut.
Thus, when your brain is under stress, your intestine is, too. So avoid stress to avoid constipation.
- Stick With Your Regular Routine
Intestine movements happen according to your body’s internal clock. If you ignore the wish to go to the lavatory; water present in the stool is extracted in the body and the stool becomes very hard to pass. So you must follow your regular routine to go to the bathroom.
Along with these mentioned ways, you can also try one of the most effective natural remedies such as Herbolax from Himalaya, which is a beneficial treatment for chronic constipation as well as smooth stool evacuation without affecting the electrolyte and fluid balance in your body.