CONSTIPATION Should I be alarmed if I don't go to the bathroom?
YOGA Asanas against constipation
There are travelers who value their bed more, the pillow on which they rest and, above all,
the toilet at home
when they return from vacation.
"With the change of bathroom,
the psychological factor
can cause constipation to appear," says Ángela Quintas, an expert in nutrition, digestive repair, weight loss and author of
Why does my gut hurt?
(Ed. Planet).
CAUSES OF SUMMER CONSTIPATION
Although, the nutritional
coach
lists many other factors why constipation is so common during the summer season.
"There is a
lower consumption of fiber
, changes in our habits, lack of exercise and dehydration due to high temperatures," she points out.
All this affects the intestine, about seven meters long, which stops working like a river if it has no current.
"The drier the stool, the
worse bowel movements"
.
WHEN TO CONSIDER CONSTIPATION
Between
15 and 20%
of Spaniards suffer from constipation, according to data from the Spanish Foundation for the Digestive System.
It is usually managed at the primary care level.
It is a symptom that is
twice more frequent in women than in men
, according to numerous studies, due to the condition of female hormones.
"We say symptom and not disease, because
there is no established common criterion
in terms of normality when talking about intestinal transit," says Dr. Ángel Álvarez, Head of the Outpatient Unit and the Functional Disorders Unit of the Digestive System Service. of the San Carlos Clinical Hospital in Madrid.
The question he usually asks when a patient comes to his office is: "How often and what are the stools like?"
Less than three weekly or difficulty expelling
dry and hard stools are clear signs of constipation.
"In most cases, it causes discomfort but is not life-threatening. It can cause bloating, bloating, discomfort and even loss of appetite, but we don't have to be obsessed if we don't go to the bathroom every day," he says. the doctor.
So if on days off we move to another place, for example, a campsite and there is a change in our routine by missing the usual toilet, there is no reason to be alarmed.
"Normal could be established
between 48 and 72 hours by effortless deposition"
.
TWICE AS MANY WOMEN THAN MEN
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However, the
alterations that occur during menstruation
affect the intestine and cause peristaltic movements to decrease in such a way that evacuation becomes more difficult, Quintas warns.
"Another complicated moment for women is pregnancy, where there is an increase in progesterone that
slows down the digestive process
."
In addition, as pregnancy progresses, the uterus presses on the rectum and food has more difficulty making its way through our intestines, adds the expert.
NO TO LAXATIVES, YES TO REMEDIES
Grandma's remedies such as kiwi on an empty stomach are safe and can provide fiber.EM
Both Quintas and Álvarez
discourage laxatives and enemas
as a solution to constipation, despite the fact that we can easily find them in a pharmacy.
"The problem with overusing these drugs is that, as they say, we get lazy."
On the other hand, they are in favor of the so-called
grandmother's remedies
, since many review our eating habits and introduce some necessary changes.
"Leaving a plum overnight in water to take it the next morning, a tablespoon of oil or a kiwi on an empty stomach is completely harmless and can provide fiber," says Álvarez.
"The consumption of seeds, such as flax and chia, can also alleviate constipation," adds Quintas.
But even more important is
staying hydrated before you feel thirsty
.
"Constipation is a vicious circle, so the key is to drink about two liters of water a day. In summer, stools are usually smaller and more compact due to the heat and, therefore, are more difficult to expel," describes the doctor. .
TIPS TO IMPROVE TRAFFIC
The position influences the ease when defecating, as well as looking for a schedule and being calm.EM
Gazpacho is also a wonderful invention to go to the bathroom, as it combines the liquid that hydrates and the fiber of the vegetables.
Other foods that both recommend are
cereals, vegetables and legumes
, paying special attention to those that cause gas, such as artichokes or broccoli.
"The consumption of soluble fiber, about 25 grams, also increases the size of the bolus," says Quintas, who also mentions raisins, juices and tea.
We cannot forget to have
a good routine when it comes to going to the bathroom
.
No stress, haste or pressure.
We can look for a fixed time to try it and advocate tricks like putting your feet up on a chair or squatting.
It may seem absurd, however, Ángela Quintas slides,
playing with the position
"we will make the puborectalis muscle facilitate the exit of feces".
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