Constipation is a major probe these days, over half a population in India is suffering with it. Constipation is a sign where the body is in need of more fluid and fiber. It mostly occurs when a person has very few or less than three bowel movements in just a week in form of dry, hard and lumpy stools which can be quite difficult and have been painful to pass. The person who is suffering from my experience cramps, stomach aches, loss of appetite and boating. Anxiety, stress and depression can also lead to constipation and also with the intake of supplements like iron and calcium.
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About half of the population India is suffering from constipation, which further causes many side effects like digestive disorder. But, the main reason underlie of this problem is due to low fiber diet and an unhealthy living lifestyle. According to the research, an unhealthy diet and unbalanced lifestyle have been the major concern of striking health issues in today’s time. One such health issue is constipation! As with age, a fiber requirement for each body drops down which further leads to health issues. Getting a right amount of fiber is very important for a person that can be done by eating more beans, vegetables, fruits, bread and whole grain cereals.
Top 5 diet & lifestyle tips to cure constipation:
1. Diet changes to cure constipation:
- It is recommended to our readers that you must intake at least 2 bowls of fruits and half a bowl of vegetables every day so that it helps to speed up your digestion with soft stools.
- You must intake fruits which will help you in relieving constipation like kiwi, strawberries, blueberries, raspberries, apples and dates. Well, eating dry food is also a great choice as it contains a lot of fiber with it.
- Seeds like sesame seeds, flaxseeds, pumpkin seeds are good option to get relieved in constipation. If you are suffering from constipation for a long time you can soak green grams or fenugreek seeds and can have it early in the morning. Get best ideas for body fitness tips for women.
- In case you have severe constipation, you can cure it by taking one spoon of olive oil or castor oil in an empty stomach early in the morning.
- You must avoid eating foods like gluten, banana, alcohol, caffeine and chewing gum for a longer period.
2. Lifestyle changes to cure constipation:
- Being active with regular exercises is a key element to avoid constipation. As physical activities help to stimulate the intestine to more firmly it further decreases the amount of food to go through the intestines so that the stool stays moist.
- Doing yoga regularly has proved to be one of the best’s ways to cure constipation. Breathing techniques and pranayama significantly help to aid constipation.
- A regular healthy eating habit and not skipping up the meals and chewing up the food properly can be one of the best ways to get relieving in constipation.
- To maintain a balanced body one must drink 8 glass of water n daily basis. As water helps to lubricate the intestines and helps to moisten the food with aiding the flow through to the body.
- It is necessary for a person to have bowel movement at least one time every day and one needs to have plenty of time reserved for doing a bowel movement, this must be a regular habit and a routine must be set up as a body’s internal set clock.
These are some of the basic Top 5 diet & lifestyle tips to cure constipation for our readers. We hope this would have lightened up on the fact that having a healthy lifestyle and eating habit is a must!
