There are themes, the discussion of which requires carefuland tactful attitude. One of these themes - is constipation, namely the delay of a chair for more than 48 hours, or shortness of incomplete bowel movements. Constipation - this is a delicate and very serious problem, which is relevant for many people. our site knows how to get rid of constipation, and which will tell.
Constipation may occur as a healthy person,and be cause of diseases of the gastrointestinal tract, nervous and mental disorders. Yes, of course, this is not a fatal disease, but such a state can bring a lot of discomfort in everyday life.
The causes of constipation includeirrational and disorganized meals; curbing the urge to defecate, often associated with the peculiarities of employment, such as sedentary lifestyle, or the inability to leave their workplace (for example, the work on the assembly line or driving); fear of defecation, which is accompanied by painful symptoms of hemorrhoids or anal fissures.
Proper nutrition - the cornerstone
A balanced diet - that's one of the keyaddressing moments associated with constipation. Often the correct diet completely removes the person from the difficulties associated with a bowel movement. Constipation develop in monotonous diet with a decrease in water consumption of fruits and vegetables, it is also prone to those who lead a sedentary lifestyle, eats little and does not eat breakfast.
So, prepare daily routine. We need to wake up and go to bed at the same time. During the day we organize three main meals and two snacks. Unacceptable long breaks between meals. Snacking only fresh fruit and berries. Each main meal should always include vegetables - they are rich in dietary fiber, stimulate peristalsis. Indispensable here beets, carrots, pumpkin, tomatoes, cucumbers, eggplant, zucchini, cabbage, including sauerkraut. Vegetables can be both raw and cooked, salads of them it is advisable to fill the vegetable oils, but the mayonnaise and sour cream postponed until better times.
Instead, strong tea and coffee is better to useVarious herbal teas, stewed fruit, mineral water, juices. The main active components of herbal tea should be senna leaves, buckthorn bark, fennel fruit. These teas are sold in pharmacies, read the composition of herbal tea and choose the right one.
It is advisable to limit the use of meat,sausages and semi-finished products, up to the moment when you will not be emptied without the daily stress. Be sure to include the first meal in the diet. An excellent choice - vegetable soups, they can add fennel seeds, which will reduce flatulenceAssociated with increased consumption of vegetables.
Please note that the mashed foods, and soups, mashed potatoes, pureed oatmeal inhibit emptying, but coarse meal stimulates peristalsis.
If constipation should know what foodsThey are mild natural laxative and promote bowel movements and what delay emptying. For example, rice, cottage cheese, persimmons, blueberries, spicy seasonings and spices, chocolate, alcohol can trigger constipation, so they should be excluded from the menu.
Products helpers - raw vegetables and fruits(Especially plums), freshly squeezed juices from them, dried fruits (prunes, dried apricots, raisins), bread with bran, oatmeal and buckwheat porridge. Very useful fermented milk drinks (kefir, yogurt, yogurt), but here it is necessary to know that the one-day kefir weak, and three fixes.
Plums and prunes are essential for the normalizationdefecation process. They are eaten as a standalone product, added to salads, mashed and infusions. Recipe tincture: three pieces washed prunes fill the night a glass of boiled water. In the morning, on an empty stomach after drinking a glass of water, eat prunes, then breakfast and drink the infusion. Products that enhance intestinal peristalsis, it is necessary to use every day, as long as the bowel movement process is not normal.
Drinking regime is compulsory for all
In the fight against constipation invaluable roledrinking regime. Need to drink pure non-carbonated room temperature water, the water does not boil. Always after awakening on an empty stomach to drink a glass (preferably alkaline) water, it will launch the gastrointestinal system. Further, the drink at least one liter of water during the day.
Physical education to help
Another important factor in getting rid ofconstipation is exercise. Daily morning gymnastics with mandatory exercises for the abdominals, jogging, biking, walking, swimming - that is what will help to normalize bowel function. Example stimulating therapeutic exercises, each performed 10 to 15 times:
- lying on his back, legs imitate riding a bike;
- lying on his back, legs bent at the knees pressed his hands to his stomach, back to the original position;
- lying on his back, bent at the knee leg trying to get the floor on the opposite side. Repeat with the other foot;
- sitting on his knees, draw the belly abruptly and sharply return it to its original position.
For a man it is important to develop and strengthen the habitdaily bowel movements. To do this, in one and the same time to visit the toilet even if no urge to defecate. The toilet does not need to read or smoke, and do self-massage of the abdomen and breathing exercises that stimulate bowel motility.
Self-massage spend clockwise beginninghand stroking his stomach, and then carry out intermittent pressing, then intermittent vibration and concludes as follows, taking the stomach with both hands and sway it alternately in the longitudinal and transverse directions. The duration of each of the self-massage is 3 minutes.
If constipation is sometimes recommended to uselaxatives or drugs candles, but such appointment shall carry out the doctor. I also want to note that if you are a long time suffering from chronic constipation, you need to see a doctor because it can be a symptom of an illness.
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