Constipation is one of the most common gastrointestinal disorders. About one in five people suffers from it, and especially the elderly are affected, or women who can suffer from this disorder during pregnancy. Constipation is a disorder of defecation which consists in the difficulty in expelling the faeces from the intestine.
Constipation is not a disorder in itself, but rather a symptom of various medical conditions and conditions. A healthy person should defecate on average at least 2 or 3 times a week, not less. Constipation is a condition that sooner or later affects each of us in life, for different reasons.
The causes of constipation can be very many. We move from simple lack of hydration to quite serious pathologies. The most common cause of constipation is related to life habits, which include both the diet and physical activity. Here is a list of typical constipation causes:
• Low-fibre diet
• Poor hydration
• Sedentary lifestyle
• Changes in daily routine (travel, slimming diets)
• Old age
• Taking some medicines
• Laxative abuse
• Lactose intolerance
• Irritable bowel syndrome
• Stroke, scleroderma, lupus, multiple sclerosis, Parkinson's disease
• Pathologies of the rectum or colon
• Damage to the nervous system
In the medical field constipation is considered when in the last year two of these symptoms were presented for at least 3 months:
• Less than 2 evacuations per week
• Effort and pain in defecation
• Hard, ribbon or ball stools
• Anal / rectal block sensation
But the symptoms of constipation can be very varied and include:
• Stomach ache
• General malaise
• Incomplete defecation sense
• Inflammation of the anal mucosa
People are often mistakenly led to believe that they are constipated, relying on not evacuating every day. However, there may be a large interpersonal variability in the frequency of defecations, which normally range from 3 time per day to 3 times per week. A momentary constipation, due to a change of diet, or the impossibility of relaxing or finding an adequate toilet, can not be considered constipation.
In most cases constipation depends on easily resolvable causes. In fact, constipation often hits because of the wrong lifestyle habits. A diet rich in animal fats, sugars and at the same time low in fibre is the most common cause. In many cases the person suffering from constipation does not drink enough water and does not move during the day.
This is especially true for elderly, sick or pregnant women. In the case of irritable bowel syndrome, the colon absorbs too much water, making the stool very hard and difficult to expel. Here are the best natural remedies for constipation:
• Identify the exact cause of constipation with the help of a doctor
• Distinguish between constipation and pseudo-constipation, such as the temporary one that affects during travel or routine changes
• Do not ignore or repress the defecation stimulus
• Assume the right position: the common ceramic cups, although comfortable, prevent the pelvic floor distension, making the expulsion of the faeces difficult. The correct position is that of the squat, with high knees
• Do some exercise or walk
• Drink water throughout the day
• Take up fibres and adjust the diet
In the case of constipation, a balanced diet is essential. First of all, you need to make sure to drink enough, eliminating carbonated soft drinks, industrial juices and alcohol. It is also necessary to limit saturated fats and proteins of animal origin, preferring the vegetable ones.
A special mention should be made for chewing: eating calmly, chewing each bite properly, relaxes the internal muscles and facilitates the task of the intestine. When it comes to drinking water, it is always advisable to drink it quite hot, but not too hot. Hot water helps to relax the stomach and intestines, encouraging their motility. Here's what to eat in case of constipation:
• Seasonal fruit and vegetables: ensure the right amount of vitamins, minerals and fibres. The fibres are not digested, but increase the faecal mass and facilitate the expulsion. Furthermore, the fibres feed the good bacteria of the intestine, stimulating their health.
• Whole grains: they are an excellent source of fibres and promote intestinal regularity. Better to opt for cereals and gluten-free pseudo-cereals, such as oats, rice, corn, buckwheat, millet, amaranth, quinoa, teff and sorghum.
Hemp fibre: they are an exceptional source of fibre. A natural supplement rich in nutrients such as precious Omega-3, but also antioxidants, vitamins and minerals. An excellent remedy against constipation!
Sprouted Oats: our oats are gluten-free and are made to sprout to activate all its properties. Rich in fibre, it favours intestinal regularity. Eating an oatmeal porridge every morning is a great way to prevent constipation.
Buddha's Awakening: our range of instant breakfasts has among its main ingredients the buckwheat, a pseudocereal rich in fibre and B vitamins. But there are also flax seeds and chia seeds, the best natural sources of Omega-3 fatty acids.
Chia seeds: they are able to increase in volume even 8 times if immersed in water! That's why Chia seeds are particularly moisturizing and can help fight constipation.
Buddha’s Awakening Energy Bars: they are a pocket source of fibres! Perfect to better nourish the intestine in every occasion, even when traveling, when the intestine can become capricious!