And the most offensive thing is that women suffer from this unpleasant ailment two to three times more often than men. Of course, not through their own fault. Nature has provided for more complex metabolic patterns in the female body, and hormonal changes during maturation, pregnancy, menopause can become the cause of constipation. Moreover, recent studies have linked female constipation to PMS. Therefore, it is necessary to know about prevention even for those girls and women who have never experienced difficulties in this area. Let’s talk about the most reliable ways to bring digestion back to normal. For this .
How can you regain the joy of life and get rid of this unpleasant disorder if it haunts you? The answer is simple: you need to change your habits and train your body to work regularly. Popular among the people enemas are not a panacea. On the contrary, they exacerbate the problem even more, relieving the intestines from the need to strain.
Russian gastroenterologists consider daily morning bowel movements to be the physiological norm. What kind of healthy habits do we need to create in order for our body to cope with this task on its own?
The first step to a good gut shape is obvious – eating well. The World Health Organization recommends eating at least 500-600 grams of vegetables and fruits per day. It is impossible to overdo it here, because the fiber, the source of which they are, passes through the body “in transit”. But she trains the intestines, forcing him to contract and keeping his muscles in good shape. The same cannot be said about refined fast food products, white bread and sweets. If you are used to having breakfast with porridge, cook oatmeal (rolled oats), buckwheat or barley. Choose black bread, even better with bran or wholemeal flour. Do not forget about fermented milk products: a glass of kefir or yogurt can be drunk in between meals. By the way, for the best work of our digestive tract, doctors recommend eating a little, but often – up to five to six times a day. Do not forget about the need for liquid: we need at least 1,5 liters of water or other liquids of “natural origin” per day (this can be compote, juice, jelly, kvass).
The next important point is to check if you are getting enough sleep. A night’s rest is necessary not only for our nervous system. Digestion also works during this period in a special way, preparing “for the exit” all unnecessary and harmful to the body.
Often we are prevented from falling asleep by constant stress and the inability to relax. Therefore, the third part of our gut start-up program is adequate physical activity. Manual workers are much less likely to experience sleep problems. This does not mean that a professor or an accountant should “dig with a shovel.” Consider a daily workload that will be easy for you to cope with. A universal tip is a walk in the fresh air, especially before bed. If you live in a house with an elevator, you’re in luck: you can replace the ascent with a pedestrian ascent. But you do not need to look for time for training, and others will wonder for a long time how you manage to keep yourself in good shape.