In " First, constipation defined as defecation frequency lower than 2-3 times per week , or the need for application of increased pressure to cause emptying.
Globally, 12% of people suffering from constipation and unfortunately , the fourth does not take appropriate steps to eliminate it . In National Epidemiologic Survey conducted showed that 20 % of people have experienced constipation at least once in their lives (double that of Europeans) and that 7 out of 10 women are constipated . Of the patients , 37 % of those suffering from constipation 10.3 years and unfortunately , 19 % are over 45 years old consider constipation as a physiological problem as they grow .
There are many causes which can result in constipation . Some of these are changes in their daily habits ( diet change , change of location , travel) , insufficient exercise , lack of time , anxiety , irritable bowel syndrome and other bowel diseases , diseases of the nerves and muscles , stroke , hypothyroidism , surgeries abdomen, as well as use of certain medications (antidepressants , antihypertensives, iron, calcium , etc. ) .
When constipation persists, the suffering is suffering physically and psychologically. Some tasymptomata So constipation is bloating , stomach pressure , abdominal pain , nausea and cramps , while also being morose , feel stress and fatigue and affected its profitability due to a lack of vitality .
Constipation , however , can be treated ! The basis for the solution of the problem is naturally iisorropimeni diet . Increase fiber, 25-35 grams daily , choosing fresh fruits and vegetables ( with peel ) , dried fruits , whole grains and legumes. They make stools softer and more watery and thus contribute to greater mobility of the bowel. However , the increased consumption of these can make symptoms worse , causing abdominal pain and bloating .
Still, should incorporate into your diet probiotics and prebiotics . Probiotics are live microorganisms and are the natural microflora of our organization . The main probiotic products available are natural yogurt, kefir and sour . Prebiotics of the other is nonabsorbable food components which stimulate the growth and increase in activity or a certain species of bacteria in the colon. You'll find them in fruits ( banana) , vegetables (onion , radish , garlic ) and whole grains . For best results , you should combine probiotics and prebiotics .
Also , increased fluid intake , especially water 8-10 glasses a day, play an important role , as they add volume to the stool and make it softer , facilitating the mobility of the colon and bowel movements . By drinking fluid expands the stomach and thus much more easily activated by the process of defecation . Beware though you should give to drink tea and coffee in times obstipation because caffeine has been shown to increase intestinal dysfunction problems .
Finally , physical activity is essential because it helps a lot in bowel movement . Add Your daily 20-30 minutes of brisk walking or moderate-intensity exercise . A sedentary lifestyle tend to exacerbate the problem .
If , therefore , the problem persists, the medicinal products marketed for the treatment of constipation have been shown to have very good results . Do not forget, however , that any change in the characteristics of constipation should lead you to your doctor because it can be a sign of another condition .
Written by Katerina Paschalidou
Nutritionist - Dietitian
graduate TEI
Reprinted with permission from iator.gr
