5 Ways to Protect Your Stomach Against Constipation

5 Ways to Protect Your Stomach Against Constipation

Having a healthy stomach is necessary as a good stomach means a good mood and comfort in living. We all want to have flavours of every kind of dish and food. Be it spicy, sweet, sour, salty or even bitter but every kind of food is necessary for the body in a particular quantity. Neither the excess quantity works nor the lesser quantities. Getting a routine in the bowel movement is necessary as every waste is supposed to get out. But at times due to our lifestyle and the way we intake our meals our system gets disturbed. Hence, creating problems in passing out the stool which is also known as CONSTIPATION.

A big portion of the population suffers through this problem as the new era lifestyle restricts us to move and only allows us to sit in one place.

The era cannot change but what can be adopted to avoid such severe problems. How should the stomach be protected from constipation?

Here are five therapies that are also known as five ways by which protection to the stomach can be provided.

1.WATER THERAPY

Drinking less water will make a person dehydrated and constipated but according to some studies, it has been searched that carbonated drinks work better to excel the morning routine. However, this should be ensured that carbonated drinks should not be sugary as that can lead to furthermore problems.

Hence, when a person is constipated, they might find relief from drinking some carbonated water also known as sparkling water. This can help them to rehydrate and get things moving again.

2.FIBRE THERAPY

Fibre therapy means intaking fibre into the diet. Adding fibre to the meals boosts up the frequency of bowel movements. Increasing the amount of fibre in your diet is advised if you suffer from constipation. Fibre doesn’t accumulate but makes smaller bulks which makes it easier for stool to pass. Following are the food items that have fibre content:

  1. Lentils
  2. Peas
  3. Fresh vegetables and
  4. Fresh Fruits

To treat constipation, doctors often tell people to increase their dietary fibre intake.

According to a report of that year, 2016 around 77% of people who already suffered from severe constipation were initially treated by adding fibre or fibre supplements in their diet. The results were so positive that their problem of constipation was resolved.

But every coin has two sides, which means that if intake of fibre increases the frequency of bowel movement curing constipation. The other side of it says that intake can make the situation worst too as it adding fibre supplements to the diet would not be able to treat the other symptoms of constipation like:

  1. Bloating
  2. Gas
  3. Stool Consistency, etc.

Now the question might arise: why is that so? The answer is quite clear that every food item has different effects on digestion. This means that the fibre supplement can be good to be added to the diet but that food item might create other problems.

Dietary Fibres are generally divided into categories:

  1. INSOLUBLE FIBRES
  2. SOLUBLE FIBRES

Now, what is Insoluble? fibres Insoluble Fibres add bulk to the stool and help them pass with ease through the digestive system. The insoluble fibres are present in the following — wheat bran, vegetables, and whole grains.

The next question is what are Soluble fibres?— Soluble Fibres are the kind of fibres that absorb water and form a gel-like thing. It is present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables.

3.MOVEMENT THERAPY

Exercising daily and moving the body on a routine basis is the treatment for a lot of health issues. You need to start moving to have a healthy digestive system. Lifestyle plays a major role in health and it has a great impact on our health and digestive season.

Exercising helps in getting the material to move properly through your body. So Start exercising or practising yoga now to keep your body healthy and mind working efficiently.

Now again the other side of the picture says that there have been reports which claim that exercises cannot treat constipation properly. It says that exercises do reduce some symptoms but still the problem is not eradicated.

These are the ways through which exercising daily can be implemented:

  1. Start with exercising for about  10 to 20 minutes. This should be done at least  3 days a week, and later should be built up to at least 30 minutes on five or more days of the week.
  2. If there’s a shortage of time then the activities can be broken into parts throughout the day. A 10 mins walk can be broken up into three parts and a total of 30 minutes walk can be done in the whole day.

4.DIET THERAPY

Diet therapy is adding grains and vegetables to the diet to make the digestive system healthier and work more efficiently. The aim should be to have at least two cups of fruits and two and a half cups full of vegetables each day. If sandwiches have to be made then add vegetables to it, add fruits in the oatmeal or a bowl of cereal and then eat.

Grains should be opted instead of white bread, white rice and regular pasta, whole wheat bread, brown rice and whole-wheat pasta. Choices should be made according to the low fat and low sugar levels. When you buy cereal, choose brands that have at least 5 grams of fibre per serving.

Get more beans in the meal. A replacement of meat should be made with beans and legumes at least once or twice a week. Bean soups and stews can also be tried as main courses.

5.DRINK MORE DRINK BETTER

As read above in the first point, water plays the role of an actual army to avoid the problem like constipation but water is not just one solution. It is suggested to drink a lot of water but with better ingredients too. One such healthy option is Aloe Vera which is not just good for the skin and hair but also helps to have a healthy digestive system. Aloe Vera juice or pure aloe gel which is directly obtained from the plant should be extracted. All you need to do is take a cup of water and add two full tablespoons of aloe gel or add it to any fruit juice. This soothes the digestive system which helps in digestion and ultimately eases the passing of stool.

The final thing is that all the five methods should be followed consistently according to the severity and then the symptoms can be reduced wisely.

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