The delicate problem: constipation

Constipation - a problem which, according to doctors, is facing a lifetime of more than 80% of Europeans. Regardless of the reasons constipation is officially considered the absence of even a single act of productive bowel movements in 48 hours. How to beat constipation?

Almost half of the cases constipation   It is associated not so much with the alimentary (food), but with psychological problems, as well as in violation of the usual mode of the day. However, in any case, you have to know a few simple tricks, how to set up your intestines to normal work in all circumstances.

1. Drink plenty of water . If you drink a day at least 1, 5 liters of water (alcohol and beverages with sugar not included), the intestines of which simply do not generate surround chair. If your weight exceeds the norm of 10 - 15 kg, you will need more water: about 2, 2 liters per day.
2. Eat foods rich in fiber.   The insoluble and indigestible carbohydrates - so-called "roughage" - not only successfully "pull on themselves" waste products, creating a healthy chair, but also a breeding ground for bifidobacteria and lactobacilli. The greater the population of these bacteria in the body - the healthier digestion and higher level of immunity in humans. The best sources of fiber - unrefined grains, dense vegetables, fruits and root crops and legumes, which can be eaten with the pod.
3. Normal is impossible without regular chair   a sufficient amount of fats, particularly vegetable They are forced to work the gall bladder and a good flow of bile is the basis of a healthy digestive system. So even if you do not have time to cook their own portion of salad with vegetable oil, eat a couple of slices of bread, dipping it into the oil. One tablespoon of oil per day is sufficient for preventing constipation . By the way, keep in mind: the oil, part of the mayonnaise has broken structure and therefore can not be considered a source of mayonnaise full of vegetable fats.
4. There are several products that will ensure a healthy chair in all circumstances, and thus they do not have a laxative effect unpredictable: lettuce (especially arugula, iceberg and lettuce), turnip and radish, savoy and cauliflower. But white rice and rice noodles, buckwheat, red meat can cause constipation .
5. Intestinal motility   also it depends on the total body muscle tone. As is known, machines lining the intestinal smooth muscle. This type of muscle tissue is characterized by the fact that, without a regular load very quickly begins to "lazy" and eventually leads to constipation. And in order to smooth muscles of the intestine do not relax too much, you need to move a lot. The best training for that body part - climbing stairs, and any "injection press".

Treatment and prevention

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