Difficulty defecating or constipation is a digestive disorder that is common and experienced by almost everyone. This condition can be uncomfortable and even painful, this will certainly interfere with daily activities.
Defecating less than three times a week is an early symptom of experiencing constipation. Constipation is also accompanied by hard stools so it takes extra effort to get it out. In addition, people who experience constipation will feel that their bowel movements are not complete.
The severity also varies, from a stomach that becomes full to pain in the stomach. Studies say that 1 in 5 people in the world experience chronic Constipated. The risk may even increase in women with age. Chronic constipation can even lead to other diseases, such as hemorrhoids and colon cancer.
Constipation is most often caused by an unhealthy lifestyle and often delaying bowel movements. Basically, constipation occurs when stool moves slowly in the digestive tract, the trigger is a low-fiber diet, dehydration, or due to taking certain medications. In rare cases, constipation is caused by disease or anatomical abnormalities Constipated , such as an obstruction in the intestine.
How to prevent constipation?
If you are constipated, here are various effective ways to deal with constipation:
1. Increase fiber intake
you can start by consuming more foods and drinks that are rich in fiber, such as fruits, vegetables, and whole grains. This will help to improve bowel function in digestion and facilitate defecation.
Exercising regularly 5 times a week with a duration of 30 minutes can help overcome constipation and keep stool moving into the large intestine.
3. Drink more water
In dealing with constipation, it is recommended to meet the fluid needs of eight glasses every day. Avoid consuming too much caffeine, as this can trigger dehydration.
4. Don’t hold back your bowel movements
The habit of delaying bowel movements is one of the main causes of constipation. The habit of often delaying defecation will cause the stool to accumulate more and more so that it becomes hard and difficult to expel Constipated.
5. Consumption of probiotics
Some people choose to use laxatives for constipation disorders. However, this is not recommended for long term use. A safer option to help with constipation is a drink rich in probiotics.
Probiotics are good bacteria that live naturally found in fermented foods, or in supplement form. When consumed, probiotics will improve the gut microbiome which is good for digestive health. In addition to nourishing the digestive tract, these bacteria have many benefits, such as preventing inflammation, boosting the immune system, and other good benefits.