• Physical activity: the best exercises to combat constipation
  • Constipation. Should I be alarmed if I don't go to the bathroom?

No, it is no coincidence that, these days, it is increasingly difficult for us to go to the bathroom. Constipation is, along with insomnia, one of the main collateral damages of confinement . Women and the elderly are the sectors of the population most affected by constipation.

Why does it occur? María Amaro, nutrition expert, lists possible causes of this disorder, all of them closely related to the circumstances that we have had to live due to the coronavirus:

Lack of physical activity: "As soon as we move, and as with sleep whose quality is clearly reduced, intestinal transit slows down."

Changes in diet : "The increase in the consumption of fast absorbing carbohydrates (pasta, pizzas, etc.) and carbonated beverages leads to a decrease in fiber intake and an increase in gases."

More alcohol: "Alcoholic beverages have great dehydrating power, promoting constipation."

Stress: "It generates the secretion of cortisol, with great diuretic power. The consequence is that the body becomes dehydrated and has to recover the water from the faeces by intestinal absorption, which favors constipation."

Smoking: "Being more nervous than usual, we smoke more, which is a vicious cycle that leads to more constipation, among other serious diseases."

Abuse of exciting drinks: "Coffee, tea and cola have an increased secretion of adrenaline, a hormone associated with alertness and stress situations."

Medication: "Both anxiolytics and antidepressants, antihypertensives, calcium and iron supplements, diuretics or even anti-inflammatory drugs and antacids increase the risk of constipation."

HOW TO FIGHT IT

Above all, Amaro remembers that "we should go to the bathroom every day" and that, in case we could not, "the consumption of laxatives should only be done occasionally and always under medical prescription."

What can we do to beat constipation? Here are the tips of this expert:

  • Drink a glass of water on an empty stomach.
  • Stay well hydrated.
  • Reduce the consumption of carbonated, exciting and alcoholic beverages.
  • Increase the intake of fruits (avocado, prunes, kiwis ...), the fruit always whole, not in juice, vegetables (asparagus, broccoli, artichokes) as well as blue fish.
  • Increase fiber intake (oats, flax seeds, whole grains).
  • Take yogurts to improve the intestinal flora.
  • Try to have a diet and food routines, reducing the consumption of carbohydrates to increase fiber intake.
  • Move more and do abdominal and pelvic floor toning exercises (see hypopressive video).

Herbal teas

Drop down

María Amaro details which infusions can help us improve intestinal transit:

  • Fennel seeds
  • Coriander
  • Chamomile with anise
  • Flax seeds

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