How to prevent constipation (constipation) so that the chapter is always smooth

You certainly know the term "better to prevent than cure", right? Yes, most health problems can be avoided, one of which is constipation. However, do you know how to prevent constipation (constipation)? Come on, see the following ways.

How to prevent constipation (constipation) at home

Constipation is generally not a serious condition and can be treated easily. However, the appearance of constipation symptoms can still interfere with activity. You may be spending longer time on the toilet because stool is difficult to pass.

Relax, besides being able to be treated with home remedies or drugs at the pharmacy, constipation can also be prevented. Let's discuss one by one how to prevent constipation at home, as quoted from the Cleveland Clinic.

1. Eat fibrous foods

Lack of fiber intake is a common cause of constipation. Therefore, increasing fiber intake is a way to prevent constipation.

Fiber is needed by the body to soften the stool so that it is easy to pass through the intestine and out of the anus. This nutrient is responsible for drawing more water into the intestines so that the stool does not dry out.

You can meet your fiber intake by increasing your consumption of fruits, vegetables, nuts and seeds.

Examples of foods rich in fiber include removing bananas, pears, apples, broccoli, kiwi, whole grain cereals, and legumes. You can enjoy these selected foods as breakfast, lunch, or snacks.

The fiber in the fruit is not only in the flesh, but also in the skin. Some of the fruits that you can enjoy with the skin are apples, kiwi, and pears. Meanwhile, in vegetables, there is also fiber in the stems, not only the leaves.

2. Just drink water

Dehydration is one of the causes of constipation. The reason is, dietary fiber needs water to soften feces. If there is not enough water in the body, fiber will not work optimally. As a result, the stool will remain denser and harder in the intestine.

So, the way to prevent constipation is enough to drink about 8 glasses of water a day. Get used to drinking after waking up and eating, before bed, and in the middle of activities. If you do strenuous outdoor activities, you should drink more often.

Not only water. Fluid intake can also be fulfilled by eating foods with soup, drinking juices, or eating fruits that are lots of water. Limit consumption of caffeinated drinks, such as coffee or soft drinks, because they can trigger you to urinate repeatedly.

3. Regular exercise

Constipation can occur due to slower than normal bowel movements. This causes the stool to be slower to pass through the large intestine to reach the anus. Well, the way to prevent constipation is to exercise regularly.

Start exercising for about 20 minutes, 3 times a week. Then, increase to 30 minutes, 5 days a week. You can choose running, walking, cycling, or other types of sports that you like.

4. Not holding back the urge to defecate

The habit of holding back bowel movements can be the mastermind behind your constipation. This happens because feces, which should leave the body, are stuck in the large intestine, and continue to accumulate.

The longer the stool is in the large intestine, the stool will become harder and harder to pass later. So, going to the toilet immediately after the urge to have a bowel movement is a great way to prevent constipation.

How to prevent constipation while traveling

Constipation can happen at any time, but most often when you are traveling. Why? It turns out that traveling makes you unable to carry out your usual routine, such as not eating fruits and vegetables, not drinking enough, and being inactive.

So, the way to prevent constipation while traveling is to make sure that you stick to your normal routine. Follow these tips as a way to prevent constipation while traveling.

Always have fibrous foods available

During the trip, you tend to choose packaged foods that are tasty or sweet. These foods do shake the tongue, but they are very low in fiber.

So, reduce the supply of snacks and replace them with healthier foods, for example apples or vegetable sandwiches with whole wheat bread as a way to prevent constipation.

When you visit a restaurant, don't forget to choose a food menu that is equipped with vegetables or nuts.

Don't forget to drink

During the trip, don't limit your fluid intake. You should still drink as normal, even if you need to go to the toilet or stop at a rest area. This method is not effective at preventing constipation, but also dehydration.

Instead of coffee or soft drinks, you are better off choosing water. Packaged drinks contain a lot of sugar and caffeine, this can make you thirsty quickly.

Take time to go to public restrooms when you are traveling by car. If you have an urge to defecate in the middle of your trip, don't hold it back.

Stretch and get enough rest

To keep your body active on the go and while traveling, you can do simple stretches. Examples of movements include moving the hand rotating back and forth, turning the head left and left, or turning the ankle clockwise.

Don't forget to rest while you are traveling, so that your digestive system is not disturbed.

Consulting a doctor is also a way to prevent constipation

Applying the methods mentioned above is powerful enough to prevent constipation, aka constipation. However, in people who have chronic disorders of the digestive system, preventing constipation usually requires the guidance of a doctor.

Take for example people who have lactose intolerance. Lactose intolerance indicates that the body does not have a special enzyme to digest lactose in milk products or foods mixed with milk. After eating, people with this condition will experience various symptoms, one of which is constipation.

So, the way to prevent constipation in people with lactose intolerance is to avoid foods that contain lactose. Likewise, people who have other diseases or conditions, such as irritable bowel syndrome, food allergies, Celiac disease, or Crohn's disease.

Avoiding consumption of certain foods increases the risk of people with this condition being deficient in certain nutrients. That is why consultation is so needed. Not only to prevent the appearance of symptoms but also to ensure the overall health of the body.