WHAT WOULD YOU LIKE TO SOLVE YOUR CONSILENCE PROBLEM?
Constipation is one of the most important problems of our time, in my opinion. A sedentary life, drinking less water, fast food foods, consumption of excessively fatty and salty foods and consuming foods low in fiber bring along constipation.
Constipation is common during Ramadan due to prolonged 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 less defecation is constipation.
WHAT ARE THE REASONS?
Lack of physical activity, less water consumption and insufficient fiber intake, slowing of metabolism as you get older, a stressful life, increased calcium in the body, less work of your thyroid glands, some iron medications, etc. conditions that cause constipation.
MY RECOMMENDATIONS FOR CONSILENCE ARE THE FOLLOWING;
Try to drink 2.5-3 liters of water. Water will speed up your metabolism. If you say you can’t drink a lot of water, keep your 1 or half liter bottle with you, always consider it. Thus, you will start drinking water without even realizing it. I can recommend sugar-free compote to those who have constipation problems, especially during Ramadan.
I recommend walking 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 keep the 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 getting enough fluid intake for us.
Salty foods also retain water in your body. Your salt consumption is 5 grams per day. (1 teaspoon)do not pass.
Consume plenty of pulp. By increasing your bowel movements, the pulp prevents stool from staying in the intestines for a long time. This will protect you from the risk of colon cancer. In addition, pulp increases water absorption and softens the stool. Foods rich in pulp; Legumes, whole grain products, fresh vegetables and fresh fruits. Try to consume peeled fruits as much as possible. (If you have stomach problems, consume without shell.). One of the fruits that I can especially recommend to you is the peeled pear. Because ; When the shell is consumed, it is the fruit with the highest pulp.
Dried fruits are not so innocent. However, you can consume it as long as you do not overdo it. You can consume 1 glass of warm water and 2 dried apricots in the morning on an empty stomach. (If you are diabetic; do not consume dried fruit.) . In addition, prunes and blueberries also help increase defecation.
While consuming milk and yogurt, 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 to it.