How to Relief Constipation

Constipation is one of the common gastrointestinal problems. The usual symptoms of constipation are having trouble to defecate, belly bloating and many more. Some people defecate every 3 days and some even longer which dragged up to one week. Have you ever wondered where all these stools go? In fact, they did not go anywhere, they just keep hoarding in our intestines. And constipation might not be as simple as you think. Constipation will lead to excessive water absorption of the stool, and the toxins in the stools could affect your cellular health. Time to say goodbye to your constipation with these good habits.

1. Don't ignore the urge to defecate

Many people tend to resist the urge to defecate due the cleanliness of the public toilet or busy lifestyle. However, if you do not react to the urge of defecate, it could lead to constipation. The toxin and bacteria in the stools could affect our health if the stools stay in the intestine for too long.

2. Increase your fibre intake

In your daily diet, you can try to include more dietary fibre such as whole grains, fruits and vegetables including apples, broccoli and bananas. Besides increasing feces volume, dietary fibre can also help with peristalsis of the intestines. Dietary fibre helps to keep the feces hydrated, and therefore, reduce the problem of constipation.

3. Drink plenty of water

When food move through the colon, water will be absorbed while forming the stools. So, if you are having constipation, the stools will become hard and dry because the colon absorbed too much water. It could lead to haemorrhoids problems. Therefore, it is recommended to consume 2000ml of water every day. Drink a glass of water within 30 minutes after waking up can help to relieve constipation problems.

4. Simple exercise

Simple exercise can induce bowel movement and improve gastrointestinal health. If you are too busy, you may also try to do a simple move which is lying on your back and hold your knees with your hands for 5 minutes before going to bed. Repeat this action every day can help with bowel movements.

CHEVIN Nutritionist Ke Qi:

There are many people who ignore constipation problem. If you are having constipation problem, time to make a difference. In fact, it is not difficult to get rid of constipation, convert the tips into your daily life so that you can easily and smoothly defecate. After getting rid of constipation problems, you will realise that besides having healthy gastrointestinal system, you skin will become smoother and healthier too.

Nutritionist Lau Ke Qi

  • Taylor's University
  • Bachelor of Food Science and Nutrition
  • Master degree in Nutrition University Putra Malaysia
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