Internal routine: how to teach the intestines to work properly?

Both adults and children are equally often faced with the problems of emptying the intestines, but due to the sensitivity of the issue, they decide not to discuss them. This approach is fundamentally wrong, because constipation can cause more serious problems and, above all, diseases of the colon and small intestine. Let’s figure out what factors can cause difficulties and how to tune your intestines to work smoothly.

The first thing to look out for with regular constipation is your diet. The menu must contain fresh fruits, vegetables, cereals, wholemeal bread and other foods high in fiber, since it is they that stimulate intestinal motility. On the other hand, snacks on the run and sandwiches for lunch, on the contrary, reduce its activity – in time pressure conditions it is wiser to drink natural yogurt or kefir (1). Do not forget that a high percentage of feces is water, and strong coffee and alcohol keep it in the body, making it difficult to empty the intestines. Reduce their consumption in favor of pure water (an adult is recommended to drink at least 1,5-2 liters per day, and this is not counting other drinks and soups).

Sedentary work in the office and lazy rest at home are the causes of many diseases, and constipation is in the first place among them (3). If you don’t have time for the gym, make it a rule to walk a couple of kilometers a day, especially since summer has come and a walk before going to bed will only be a pleasure. Regular physical activity “trains” the intestinal muscles. In addition, walking relieves stress, which is detrimental to gut health and the body as a whole (2). By the way, the stress that occurs during the transition to kindergarten or school can be explained by constipation in children: babies are often embarrassed to use a public toilet and endure home, thereby disrupting the work of the rectum (3).

Laxatives help to cope with constipation, but their choice must be approached responsibly. Many of these drugs work quickly, but at what cost? They cause diarrhea, pain and, most importantly, solve the problem only for a while. Better to bet on drugs with a physiological, natural mechanism of action, which are aimed at gentle restoration of the correct functioning of the intestines. For example, the effect of taking the drug Forlaks® comes 24-48 hours after ingestion, but the emptying process is comfortable and easy. After a course of taking from 2 to 4 weeks, the intestines will learn to work like a clock at all, which means there is no addiction and increasing dosages!