There are topics, the discussion of which requires a cautious and tactful relationship. One of these topics is constipation, namely the latency of the chair is more than 48 hours, or difficult incomplete intestinal emptying. Constipation is a delicate and very serious problem that is relevant for many people. Our site knows ways to get rid of the constipation, which will tell.
Constipation may occur both in a healthy person and being the cause of diseases of the gastrointestinal tract, neuropsychiatric disorders. Yes, of course, this is not a deadly disease, but such a state can deliver a lot of discomfort in everyday life.
To reasons for the occurrence of constipation include irrational and unorganized nutrition; Detection of urges for defecation, often associated with the peculiarities of labor activity, such as a sedentary lifestyle or the inability to leave their workplace (for example, work on the conveyor or driving); Fear of defecation, which is accompanied by painful symptoms with hemorrhoids or rear pass cracks.
Proper nutrition - base base
Balanced nutrition - Here is one of the key points of solving problems associated with constipation. Often the correct power regime completely relieves a person from the difficulties associated with the emptying of the intestine. Constipation are developing with monotonous nutrition with a decrease in water consumption, vegetables and fruits, and they are also prone to those who lead a low-wear lifestyle, eats little and does not breakfast.
So, make up the day of the day. Need to wake up and go to bed at the same time. During the day, organize three main meals and two snacks. Invalid long breaks between meals. Snack only fresh fruits and berries. In each main meal, food is needed to constantly include vegetables - they are rich in food fibers that stimulate intestinal peristalsis. There are irreplaceable beets, carrots, pumpkin, tomatoes, cucumbers, eggplants, zucchini, cabbage, including sauer. Vegetables can be both raw and boiled, salads of them are advisable to refuel with vegetable oils, but mayonnaise and sour cream to postpone until better times.
Instead of strong tea and coffee, it is better to use various herbal teas, compotes from dried fruits, mineral water, juices. The main active components of herbal tea should be the leaves of Senna, the cortex crust, Fennel fruits. Such teas are sold in pharmacies, read the composition of the cooking and choose the desired.
It is advisable to limit the use of meat, sausage products and semi-finished products, until you become every day without tension empty. Be sure to include first dishes in the diet. An excellent option is vegetable soups, you can add dill seeds that will reduce flatulence, associated with the increased consumption of vegetables.
Please note that the rubbing food, and these are puree soups, the rubbed porridges inhibit emptying, but rough food stimulates the intestinal peristalsis.
When constipation, a person should know which products are soft natural laxatives and contribute to defecation, and which emptying delay. So, rice, cottage cheese, persimmon, blueberries, sharp seasonings and spices, chocolate, alcohol can provoke constipation, so they need to be excluded from the menu.
Products-assistants - raw vegetables and fruits (especially plums), fresh juices of them, dried fruits (prunes, dried, raisins), bran bread, oatmeal and buckwheat cereals. Equality drinks (kefir, yogurts, prokobvash) are very useful, but here you need to know that one-day kefir is slab, and three-day crepitis.
Plums and prunes are indispensable to normalize the defecation process. They are eaten as an independent product, added to salads, make mashed potatoes and infusions. Recipe infusion: Three pieces of washed prunes pour a glass of boiled water over the night. In the morning, after drank on an empty stack of a glass of water, eat prunes, then breakfast and put in infusion. Products that enhance the intestinal peristaltics must be used every day until the intestinal emptying process is normalized.
Drinking mode is required for all
In the fight against constipation, drinking regime plays an invaluable role. You need to drink clean not carbonated water temperature, water is not boiled. Be sure after waking up an empty stomach drink a glass (better alkaline) water, it will launch the gastrointestinal system. Next during the day drinking at least one liter of water.
Physical education to help
Another important factor when delivering from constipation is physical exertion. Daily morning gymnastics with mandatory abdominal press exercises, jogging, cycling, walking, swimming - this is what helps to normalize the functioning of the intestine. An example of stimulating therapeutic exercises, each runs 10-15 times:
- lying on his back, imitate driving on a bike;
- Lying on the back, bent in her knees legs pressed with hands to the stomach, return to its original position;
- lying on the back, bent in the knee leg trying to get the floor from the opposite side. Repeat with the other foot;
- Sitting on the knees, dramatically pull the stomach and also dramatically return it to its original position.
We produce habit
It is important for a person to work out and strengthen the habit every day to empty the intestines. To do this, you need to attend the toilet at the same time even in the absence of urges to defecation. You need to not read or smoke in the toilet, and making self-massage of the abdomen and breathing exercises that excite the peristaltics of the intestine.
I spend the self-array clockwise, first stroking the stomach palm, then we hold an intermittent pressure, then intermittent vibration and complete as follows, we take the stomach with both hands and swing it alternately in the longitudinal and transverse direction. The duration of each part of self-massage is 3 minutes.
With constipation, it is sometimes recommended that the use of laxatives or medicinal candles is recommended, but this appointment should be carried out by a doctor. I also want to note that if you suffer from chronic constipation for a long time, you need to see a doctor, because it may be a symptom of any disease.
Live and enjoy the world around the world, let you not bother you!
