Put yogurt into your everyday diet. Yogurt contains live (probiotics) that generate a healthy atmosphere for your digest system to stay defecate and healthy. Add a cup of yogurt to your diet.
Probiotics in yogurt are consideration to change the micro flora in the gut. This will reduce the time taken for your food to be digesting and to flow out of the digestive system.
Always check the packaging label to ensure the yogurt you purchase contains “live cultures” (probiotics). Without live culture, yogurt will not produce the same result.
Fermented foods and other living bacteria are kimchi, kombucha and sauerkraut also contain live bacteria that aid in absorption and ease constipation.
Stay away from processed foods
“Fast” food and processed foods can cause chronic constipation. Normally these foods often contain low fiber and high fat, and do not contain many nutrients. Foods that should be shunned include:
Cereals that have been processed or “fortified”. White bread, breakfast cereal, cakes, pasta are often made from flour that has lost a lot of fiber and nutrients. Choose the whole cereal instead.
Fast food (known as junk food). Foods with high sugar and fat content are a root cause for constipation. Your body will attempt to get calories from fat and eventually slower down digestion process
Red meat, sausages and processed meats often contain high salt and fat. Look for low-fat meats like chicken, fish and turkey.
Avoid fries, potato chips and other foods that contain little nutrients, very low fiber content. Choose roasted or grilled sweet potatoes or popcorn instead.
Do more sports
Lack of exercise can cause your bowels to become weak, making it difficult to remove impurities regularly. Lifestyle that does not move much can influence digestion and is one of the reason cause constipation. Try to exercise moderately at least 3 times a week.
Walking, jogging, cycling, and yoga are good choices. Even exercise for 12 – 15 minutes every day can assist you to urinate more regularly.
Do not ignore your body rhythm
The body will notify you when it’s time to piss. The frequency range of defecation is consider “normal” is very wide. Many people defecate 1-2 times daily, but others may just defecate 4 times a week. Regardless how many defecate you have, when your body feels comfortable, no need to worry too much.
Constipation may be due to or exacerbated by defecating. If you often delay a bowel movement, this can cause the body to discontinue sending a signal to defecate. Delaying bowel movements can also cause stools to be more complicated to remove later on.
Avoid dependence on laxatives
Do not use too much stimulant laxatives; it is able to cause your body to become addicted to it. If you have persistent constipation, check with your doctor for other treatment options.
Laxatives containing polyethylene glycol are usually safer to use than others.
Exercising
Make yourself available; try walking every few hours to “manipulate” your intestines.
Start it slowly for about 40 seconds. Boost your speed up as quickly as possible but not run.
Walk fast for about 6 minutes. Then slow down for another 6 minutes. Try to walk for 15 minutes every hour or two.
If the quantity of time you cannot meet due to work, do not worry. Try to insert fast walking exercises whenever you can.
If you have severe constipation, this exercise may feel uncomfortable, but do not give up. This exercise is better than having to constipate one day longer.
Remember; always consult your doctor when your symptom worsens.