WHAT SHOULD YOU SOLVE YOUR CONSILENCE PROBLEM?
Constipation is one of the most important issues of our time, according to me. A sedentary life, drinking less water, fast food, consumption of high-fat and salty foods, and low-fiber foods also bring constipation.
Constipation is common in Ramadan due to prolonged hunger and insufficient water consumption. Let’s find a cure for your constipation together!
WHAT IS CONSILENCE?
Although the volume and frequency of defecation vary from individual to individual, delayed defecation and hard, dry defecation are considered constipation. The usual defecation is 3 to 12 times a week. Apart from this, infrequent and less defecation is constipation.
WHAT ARE THE CAUSES?
Lack of physical activity, less water consumption and insufficient fiber intake, slowing of metabolism as you get older, a stressful life, increase in calcium in the body, less work of your thyroid glands, some iron drugs, etc. conditions that cause constipation.
MY SUGGESTIONS FOR CONSULTANCY ARE;
Try to drink 2.5-3 liters of water. Water will speed up your metabolism. If you say you can’t drink a lot of water, keep your 1 or half liter bottle with you, always consider it. In this way, you will start drinking water without even realizing it. Especially during Ramadan, I can recommend the compote boiled without sugar to those who have constipation problems.
I recommend walking for 40-45 minutes every day. In fact, this rule applies to everyone.
Reduce your coffee and tea consumption as much as possible. Tea and coffee will keep the water in your body. Did you know that 5 cups of tea hold 1 liter of the water you drink? Therefore, even if you drink 3 liters of water, this will decrease to 2 liters when you drink 5 cups of tea. This means not getting enough fluid intake for us.
Salty foods also keep the water in your body in the same form. Your salt consumption should not exceed 5 grams (1 teaspoon) per day.
Consume plenty of fiber. By increasing your bowel movements, the pulp prevents stool from staying in the intestines for a long time. This will protect you from the risk of colon cancer. In addition, pulp increases water absorption and softens the stool. Foods strong from pulp; Legumes, whole grain products, fresh vegetables and fresh fruit. Try to consume the peeled fruits with the peel as much as possible (if you have stomach problems, consume them without the skin.). One of the fruits that I can especially recommend to you is the peeled pear. Because; When the shell is consumed, it is the fruit with the highest pulp.
Dried fruits are not very clean. However, you can consume it with the rule not to overdo it. You can consume 1 glass of warm water and 2 dried apricots in the morning on an empty stomach (if you are diabetic; do not consume dried fruit.). In addition, prunes and blueberries also help increase defecation.
While consuming milk and yogurt, you can add probiotics of reputable brands that you can find in pharmacies once a day and consume it by adding 1 teaspoon of flaxseed to it.
Stay healthy…
