Contents:
- Medical Video: How to Help Children Overcome Severe Constipation
- What really happens when you experience constipation?
- Overcoming constipation with lifestyle changes
- 1. Drink more water
- 2. Consume more fiber
- 3. Drink coffee
- 4. Increase the amount of good bacteria in your intestine with yogurt or tempeh
- 5. Physical activity
- 6. Reduce consumption of processed milk
- Use laxatives as a last resort
- Things to look out for about the condition of your constipation
Medical Video: How to Help Children Overcome Severe Constipation
Constipation or constipation is the most common digestive health problem. This is because there are many factors that affect the work of the intestine that cause constipation, from complications of a disease, to mental conditions such as when being stressed. constipation that is not triggered by a serious disease condition can be easily overcome by adopting a lifestyle and does not always require medication.
What really happens when you experience constipation?
Digestion of food in the intestine not only absorbs nutrients, but also most of the water from the food we consume. Finally, the remaining food in the form of feces becomes drier. But if the stool is too dry, the intestine will block the movement of the intestine to move the stool to reach the rectum. This is also influenced by the amount of water we consume.
Constipation itself is determined based on bowel movements or the frequency of defecation that is less than normal, around less than three times per week. Constipation is characterized by stools that are too dry, too little, and cause pain when released. This condition is very likely to be experienced if your consumption ingredients are too dry, lack fruit and vegetable fiber, and consume very little drinking water.
Overcoming constipation with lifestyle changes
Constipation often makes you feel uncomfortable, but some lifestyle changes can minimize and even eliminate constipation.
1. Drink more water
In addition to too little water content in the body, a body that lacks liquid or dehydrated conditions will absorb more water from food. Therefore, to overcome this, consume water to meet your daily needs or about two liters per day. Consumption of carbonated water or soda water is also effective in preventing dehydration, but avoid drinks soft drinks because it can worsen constipation.
2. Consume more fiber
Fiber-rich foods tend to be better for maintaining intestinal health because it facilitates bowel movements and is easier to digest. However, it can also worsen constipation conditions, depending on the water content in the intake and type of fiber you eat. In overcoming constipation, choose fiber that is difficult to dissolve from wheat and vegetables, because it is more dense so it makes it easier for the intestines to move it. Keep in mind, if you have a disease that blocks intestinal movements such as inflammatory bowel syndrome (IBS), limit fiber consumption and drink more water.
3. Drink coffee
For some people, coffee consumption can trigger the movement of intestinal muscles such as when eating food. The caffeine content in coffee also helps the intestines to stay active better than drinking water. Coffee also contains small amounts of fiber but can help balance intestinal bacteria.
4. Increase the amount of good bacteria in your intestine with yogurt or tempeh
Constipation is often accompanied by unbalanced intestinal bacteria. Intestinal bacteria are needed for the production of fatty acids and lactic acid to make it easier for the intestine to move food that has been digested. Therefore, consume foods that contain probiotics such as tempeh and yogurt.
5. Physical activity
Physical activity helps the body absorb food better by keeping the intestine active. A study showed that active physical activity can reduce the impact of constipation even though it does not increase the frequency of urination. This does not have to be done with high intensity, active moves such as walking regularly can help overcome constipation.
6. Reduce consumption of processed milk
Constipation can be caused by lactose intolerance which inhibits bowel movements. If you experience this condition, try to stop consuming processed products in some time to find out whether the consumption of processed milk is the cause.
Use laxatives as a last resort
Constipation is probably a sign that your diet tends to be less healthy because it does not meet fiber and water needs. Therefore, do not make laxatives your primary solution to overcome constipation.
Laxatives are available in various functions and types, but their use can only be in a short period of time. Consult your doctor first if you have a history of intestinal related diseases and want to take laxatives. The use of inappropriate laxatives can also reduce intestinal work.
Instead, try natural laxatives like senna and prunes. Senna leaves are in the form of brewed dried leaves or herbal capsule medicines, but their use is not recommended for pregnant women and IBS sufferers. Whereas prunes (plums) contain sorbitol and fiber that are good for constipation if you consume about 50 grams twice a day, but it is not recommended if you experience IBS.
Things to look out for about the condition of your constipation
Although most constipation can be treated with lifestyle changes, this can get worse. Check with your doctor immediately if constipation does not go away and experience the following symptoms:
- Stomach gets sick
- Blood found in feces
- Weight loss without cause
- No defecation at all
READ ALSO:
- Causes of Constipation and Diarrhea in Newborns
- Constipation Foods: Which to Avoid and Which to Eat
- Do We Need to Defecate Every Day?
