Constipation is not defecating every day and, when you do manage to pass stools, they are hard, even stony. It turns out that the consequences of this go far beyond gastrointestinal inconveniences such as gas, pain when defecating or abdominal distension - since the health of the intestines affects that of the whole body (and even mental functioning), chronic constipation can lead to, among other things:
- Excessive inflammation
- Intoxication and poorer functioning of detoxification processes
- Tiredness
- Abdominal pain
- Headaches
- More severe menstrual cramps or erectile dysfunction
- Irritability
Basically, the intestines need water, fiber and good bacteria (adequate intestinal microbiota) to function properly... But more may be “missing”.
In other words, a lot can be done to help, without medication. Check out these tips:
Remove gluten from your diet - gluten sensitivity is increasingly common and causes/aggravates constipation.
Eat fewer grains, replacing them with low-calorie vegetables: lots of carbohydrates, anti-nutrients and poor digestibility.
Reduce sugars (carbohydrates) and artificial sweeteners in the diet: they worsen the quality of the intestinal bacterial flora, which becomes more “constipating”.
Eat more vegetables, preferably raw, but for root vegetables, it's best to cook them and eat them after they've cooled (or even chilled): this reduces the amount of carbohydrates they will provide.
Hydrate chia or flaxseed in water, nut milk or coconut milk for more than 10 minutes and consume this mixture frequently: you gain fiber and support for healthier bacterial flora.
Magnesium can help a lot, as it helps to hydrate the stool. In addition, most of us are deficient in magnesium and this impairs the normal bowel movements necessary for bowel movements.
Regularly eat more fermented foods such as kimchi, sauerkraut, kefir, kombucha and the like - this increases the diversity of the healthy gut microbiota.
Try to get into the habit of defecating at the same time every day to encourage more “automatically determined” regular functioning. Drinking a warm liquid a few minutes before the desired time can help!
Assume a defecation posture with your feet elevated: this is essential for the most appropriate (and easiest) emptying of the rectum.
🔗 More on the many health harms of gluten: https://icaro.med.br/?s=gluten
🔗 Carbohydrates (sugars): what they are, how and why they're bad for you: https://icaro.med.br/?s=acucar
🔗 Read more about Kefir: https://icaro.med.br/?s=kefir
🔗 Warm water with lemon can help with defecation and has many other benefits: https://icaro.med.br/aguacomlimao/
🔗 Learn the proper defecation posture (and why): https://www.correiobraziliense.com.br/app/noticia/revista/2014/06/01/interna_revista_correio,430352/posicao-de-evacuar-sentado-no-vaso-e-antinatural-defende-medica-alema.shtml / https://noticias.uol.com.br/saude/ultimas-noticias/redacao/2014/01/10/acessorio-promete-corrigir-postura-e-ajudar-na-hora-de-evacuar.htm
Got it?
Learn about the importance of good intestinal function and optimize yours: body and mind will thank you: https://icaro.med.br/?s=Saude+Intestino. Malfunctioning bowels can cause or aggravate various diseases and impair treatment results!
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