Food can either cause constipation or relieve constipation; the trick is knowing the right foods to eat and when. Constipation can affect anyone at any age, but it is a common problem among older adults.
Constipation is the inability to pass a complete stool or have regular bowel movements. Constipation can be temporary or it can last for a longer period of time – it all depends on the individual. If constipation is chronic, it can be quite painful and impede on a person’s quality of life.
Diet and food play a large part in our bowel movements and constipation. Typically, constipation results from a lack of dietary fiber, which many Americans do not get enough of. Other dietary factors which can contribute to constipation are the use of special diets to treat an ailment (i.e. wheat allergy) and suffering from an eating disorder.
There are certain foods which can promote constipation, and then there are others which can help relieve it, you just need to know which foods play what role.
Generally speaking, high fiber foods can aid in the relief of constipation but approach with caution: If inadequate fluid is taken with fiber, it will just leave you more backed up than when you started. Allergies can also play a large role in constipation, a common one is lactose intolerance. Those with a food allergy may find they become constipated after consuming foods which they are allergic to. It’s important to get yourself checked if you think you may have a food allergy.
When it comes to constipation, you are probably already aware of some contributing foods; however, some might surprise you. Here are some foods you should probably avoid or minimize your intake of if you want to avoid constipation.
Just how foods can contribute to constipation, there are many foods which can offer relief and promote regular bowel movements. Foods that can help relieve constipation are:
Aside from food, exercise can play a role in regular bowel movements as well. Exercise limits the amount of time it takes for food to be digested by speeding up your metabolism. It also moves food along more quickly in the large intestine, minimizing the amount of fluids it absorbs.
Although you shouldn’t exercise immediately after a meal, as long as you wait one hour you’re good to get going. Here are some effective exercises you can do in order to promote regularity and reduce constipation.
Basic leg lift
This exercise is performed while lying on your back. With legs together raise them in unison and hold them in the air (at least one foot off the ground) for 10 seconds. Then proceed to lower them back down. You may wish to put a pillow or your hands under your lower back for additional support. Complete three sets of this exercise.
Start by lying on your back and raise your legs straight in the air so you look like the letter L. While exhaling moving your upper body upward and lower your legs – you should now be in a reversed L position. Complete this move five times.
The best ways to relieve constipation are through natural means: diet and exercise. You don’t have to suffer from constipation as long as you become more mindful about what you are eating.
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While constipation is no laughing matter, there is increasing evidence that constipation is indeed gripping the nation. There are thousands who haven’t “gone” for days. Their stomachs are bloating up, they feel uncomfortable, yet when they sit on the pot, nothing happens. Continue reading…