Constipation is a
common problem that many suffer, and it worries them. Constipation normally happens to women and
over 65 years. It is also due to poor
nutrition, low fiber intake, eat quickly, drink little fluid, sedentary,
overweight and taking certain medications like antidepressants. Also, if we regularly suppress it when it’s
time to go, then constipation occurs.
There is however no need to be obsessed going to the bathroom as the
normal range is between three times a week and three times a day.
To stop constipation problems, we should follow a healthy
lifestyle by beginning the day with complete breakfast that provides fiber like
cereals, fruits, proteins like eggs, low fat cheese, yoghurt and drink plenty
of fluids, water, milk and juices. Many
people skip breakfast because they do not feel hungry, but its important to
have a good breakfast and the last meal of the day should be light and had
early. Lunch should include salads, vegetables and
legumes first, and fish or meat grilled or boiled, omelet but always include a
vegetable and fruit for dessert. Have fibrous foods like vegetables - potatoes,
turnips, onions, fruits - berries, oranges, kiwi, apples, pears, bananas,
watermelon, plums, apricots, figs, prunes, raisins and nuts - walnuts,
hazelnuts and almonds and increase fluid intake. Regular exercising
like walking, using stairs, dancing is necessary as it helps ease constipation.
You can also include an herbal
laxative which helps relieve constipation in a safe and effective way.
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