Constipation is a digestive condition where the person has infrequent and painful bowel movements. It involves the elimination of small amounts of dry and hard stool less than three times a week. It is a very common condition with 16 out of 100 adults going through it. This December let’s bring awareness to constipation by talking all about it and its easy cures.
Causes of constipation –
- Low fiber diet – fiber is good for the regulation of the digestive tract as it absorbs the water.
- Overuse of caffeine – causes the dehydration of the stool.
- Excessive alcohol – can cause dehydration and also delay the emptying of stool from the intestine.
- Medications – some anticancer medication or other treatment may cause constipation or other stomach issue as a side effect.
- Psychological issue – increased stress affects bowel movements as it may increase or decrease the concentration of certain hormones.
- Lifestyle changes – traveling, pregnancy, or older age.
If not treated properly, long-term constipation can lead to –
- Upset abdomen
- Cramps
- Hemorrhoids
- Anal fissures (tear on the anal lining)
- Damage to pelvis
- Urinary retention
- Volvulus (intestine loops causing an interference in the bowel movement)
- Rectal prolapse (protrusion of rectum from anus)
- Stercoral perforation (necrosis which causes bowel perforation)
How to deal with constipation –
- Drink lots of water
- Have a fiber-rich diet (whole wheat, broccoli, cabbage, carrot, spinach, peanut, apple, raisins, nuts)
- Avoid excess dairy and meat products
- Avoid resisting the urge to defecate
- Exercise on a regular basis
- Avoid stress
- Eat a meal two hours before bed
- Avoid caffeine and alcohol
- Be more active to ensure peristaltic movement
- Taking prebiotics and probiotic gummies
Prebiotics – these are the fibers taken by the good bacteria as food and they also impart many benefits on the digestive tract. Some of the prebiotics are such as –
- Chicory root – is a great source of fiber and also showcases antioxidant and anti-inflammatory properties.
- Banana – full of fibers and vitamins which are necessary for the body.
- Asparagus – contains inulin which helps in maintaining the levels of glucose and insulin.
- Oats – has beta glucan fiber which helps in controlling the blood sugar levels and reduces cancer risk.
- Apple – has pectin which is a soluble fiber and is responsible for reducing harmful bacteria.
- Flaxseeds – lower the bad cholesterol and also boost bowel movements.
Probiotics – live bacteria which are introduced in the gut to improve digestive function. Some probiotic foods are –
- Curd – contains Lactobacillus and Streptococcus strains.
- Yogurt – contains lactic acid bacteria and Bifidobacterium. It improves the heart, and bone health and also reduces diabetes risk.
- Buttermilk – contains several fats and minerals
- Apple cider vinegar – helps in reducing weight and also shows antibacterial activities.
Sometimes our busy schedules do not allow us to put so much effort into the diets. Therefore it is advisable to take probiotic gummies as they also impart the same effect as most of the food mentioned. Some of the benefits of probiotics are such as –
- These gummies can strengthen gut movement and also prevent digestive disorders like constipation, diarrhea, and vomiting.
- It restores the natural microbiome of the gut
- The gummies also decrease mental health problems. It reduces anxiety and enhances cognitive processing.
- Pre and probiotic gummies also reduce the risk of encountering heart complications.
- These gummies also reduce cholesterol levels and blood glucose levels.
- Gummies containing apple cider vinegar aid in weight loss
- Pre and probiotic gummies also strengthen the immune system.
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Arechar Nutra offers Vitagoli Pre and Probiotic gummies which are considered one of the best probiotic gummies for women. They contain ingredients such as –
- Omega 3 – enhances the body’s metabolism. It also improves vision problems and reduces anxiety and stress.
- Apple cider vinegar – balances weight. It also decreases blood sugar and improves immunity.
- Bacillus coagulans – It is the probiotic that maintains the gut flora while also improving digestion.
- Zinc – possesses antioxidant and antibacterial properties. Zinc in the gummies also reduces inflammation and strengthens the immune system.
Conclusion –
Constipation can be easily cured if we take good care of our health by exercising daily and having a fiber-rich diet. Taking probiotic supplements is also a good choice as they provide a fun way to improve digestive health.
