Research indicates that currently about 30% of Brazilians suffer from chronic constipation way - popularly known as condition constipated or constipation. And while the problem is historically more common among women, men also suffer enough with constipation, especially nowadays, with the combination of stress, poor diet and physical inactivity. And what to do to release the trapped intestine?
When these movements become weaker and sporadic, there is an accumulation of undigested material in the intestine, which can lead to water absorption and a hardening of the waste. As a result, the stools are compact and require a greater effort in order to be eliminated by the end portion of the large intestine. At this most difficult to evacuate is given the constipation name.
- 1 Have constipated is normal?
- 2 How to diagnose Constipation
- 3 Causes Bowel Arrested
- 4 Medical conditions that can cause bowel arrested
- 5 What to do to release the trapped intestine?
- 6 Seek professional guidance
Have constipated is normal?
Travel, stress or even any specific change in diet can make the intestines get stuck from time to time, but that's not synonymous with chronic constipation.
Although the pattern of evacuation is quite variable among people, the picture is generally considered constipation only when there is less than three bowel movements per week.
Another feature that denotes the constipation is exactly the difficulty and straining at stool, which can be accompanied by pain in the anal region and incomplete evacuation (feeling that there is still material in the rectum).
How to diagnose Constipation
We have just seen above that the number of trips to the bathroom is something very individual, and some people even get used to evacuate only a few times a week.
For this reason, constipation symptoms can vary greatly from one person to another, but overall it is possible to distinguish a possible constipation a chronically constipated through the following features:
Reduced number of trips to the bathroom (less than three per week);
Feeling of incomplete bowel evacuation;
And difficulty to evacuate the presence of resected and little bulky stool;
overexertion during evacuation;
Discomfort and bloating, gas, headaches and feeling sick.
Causes Bowel Arrested
There are two types of constipation: organic and functional. While the former may occur when the body undergoes some kind of physical change (such as a bowel obstruction or deformation, for example), functional constipation can be a result of bad eating habits and changes in routine.
Check out the main causes of constipation:
- insufficient amount of fiber in the diet;
- Little hydration;
- Excessive consumption of protein and processed food products (dairy products, snacks, sweets, white flour);
- Stress, depression and anxiety;
- Lack of physical activity;
- Not meet the immediate urge to evacuate;
- Excess sugar in the diet;
- Do not chew your food enough;
- Use of iron supplements and calcium;
- Excess alcohol and caffeine (whether from coffee, tea, chocolate or even thermogenic supplements to burn fat);
- Use of certain medications (antidepressants, diet pills);
- specific medical conditions;
- Pregnancy (pregnant women are more susceptible to constipation).
Although chronic constipation and functional require professional monitoring, functional constipation can be countered by adopting good habits at the table and also through some changes in lifestyle. Later on you will understand what to do to release the trapped intestine naturally.
Medical conditions that can cause bowel arrested
In addition to poor eating habits, constipation can also be caused by other conditions or diseases, such as:
- Irritable bowel syndrome;
- Diabetes side effect;
- prolonged periods of fever;
- intestinal parasites;
- Indiscriminate use of laxatives;
- Colitis (inflammation of the large intestine)
What to do to release the trapped intestine?
Now that we know what causes constipation, we will know the best ways to prevent it disrupt your routine.
1. Add more fiber in the diet
When you eat a poor meal fiber, the resulting stools are small and compact, as it will not absorb water. And this material can not slide properly from the gut, which forces the body to intensify peristalsis. Over time, the gut "tired" to carry out these movements (which have no effect) and the material remains in the large intestine, causing constipation.
Therefore, all the tips to release the trapped intestine, this is certainly the most efficient - and also the most ignored. The fibers are demonstrably larger coupled digestion. By absorbing water, the fibers increase the bolus, facilitating the transit of food through the digestive system, which in turn prevents obstruction of the bowel and stimulates peristalsis (the natural movements of the digestive system leading food toward the rectum) .
An adult needs 25-30 grams of dietary fiber every day (which should always be accompanied by water to facilitate intestinal transit). Some of the more high-fiber foods are:
- Fruits such as papaya, oranges (bagasse), pineapple, and plum;
- black bean, chickpea, lentil, soybean and rice;
- And vegetables such as broccoli, pumpkin, artichokes, eggplant, boiled corn, kale and spinach;
- Chia: a single tablespoon of seed contains six grams of fiber;
- Oats, popcorn (no butter), sweet potatoes (unpeeled) and nuts;
- Flaxseed (soaked in water a day to the other).
For a significant improvement of bowel function, not just consume the food up sporadically; Only the daily intake of fiber will regulate the intestine permanently.
And in addition to releasing the trapped intestine, consumption of natural foods also contributes to the functioning of the entire digestive system (the dark and bitter vegetables are great for the liver), further strengthening their intestinal health.
2. Lower consumption of highly processed foods
Our current diet is high in processed foods, which in turn contain almost no fiber. This is because the mechanical or chemical processing removes food (sometimes intentionally) fibers resulting in a product with increased shelf life.
In addition, these foods are rich in chemical additives, which can also contribute to constipation. Meat (sausage, sausage, ham), dairy products, canned goods, snack foods, crackers, frozen foods (pizzas, pies, sandwiches) and refined grains (like white flour) should not be part of your regular diet if you are seeking to do to release the trapped intestine. Not to mention, of course, that these foods are nutritionally poor, and their consumption is no benefit to health.
And although natural source (meat, eggs), the proteins should not be consumed in excess by those who suffer from constipation. This guidance also applies to the whey protein and other protein supplements for athletes.
For those who really need a higher protein intake, the tip is to always combine it with a higher intake of fluids (preferably water) and fiber.
3. Drink more water
If you do not know what to do to release the trapped intestine, start increasing your daily intake of water. Although not everyone needs two liters of fluid per day, those who suffer from constipation can not take the risk of drinking too little water throughout the day.
Drink about 5-6 glasses of mineral water every day, and if possible slightly warm. According to traditional Chinese medicine, when warm water stimulates further the functioning of the digestive system.
Then try from now take every day two liters of slightly warm water to improve digestion and facilitate the removal of food waste.
Just remember that are 2 liters of water - not soda, iced tea, juices, coffee, etc.
4. Engaging in physical activity
One more reason to put on the shoes and go for a walk or run: physical activity stimulates bowel movements, favoring the elimination of feces. Strength training is also important because it can help strengthen the abdominal muscles, assisting in the evacuation process.
5. Eat foods that increase the bolus
We have seen that the higher and more humid the bolus, the easier its passage through the digestive system. Therefore, the consumption of foods that stimulate the absorption of water and promote peristalsis is a great tip for those who are trying to figure out what to do to release the trapped intestine.
Besides the chia (which also absorbs water and forms a gel in the stomach), flaxseed, psyllium and fenugreek are some of the options to include in your day-to-day in order to avoid constipation (all these foods should be consumed with water).
Since stress can cause constipation, calm the mind and the body can be a way to release the trapped intestine. Dedicate a few hours of the day to yourself, practice breathing exercises, walking outdoors, do yoga and meditation are some of the most practical and effective ways for you to reduce stress and bustle of every day.
Yoga, by the way, and relax also combats constipation through specific positions that promote bowel movements (like the picture below, for example).
Massage done directly on the intestines stimulates peristalsis and helps release the trapped intestine. To take effect, however, it should be done daily, always with smooth movement and for at least 5 minutes.
Check out the video below to get a massage to combat constipation:
8. Have a set time to go to the bathroom
Sufferers regularly with constipation should try to go to the bathroom every day always at the same time, although that is not with immediate urge to evacuate. Sit on the toilet and try to relax, making no effort to evacuate. Repeat this every day (preferably in the morning, upon waking) will help the body to create a habit and facilitate bowel movements.
If you prefer, take a glass of warm water upon waking and before going to the bathroom, to stimulate the digestive functions.
9. Take juices laxatives
Juices that are rich in fiber are a great way to release the gut quickly and conveniently. Some combinations of juices to loosen the intestine include papaya + plum + flaxseed, or orange beet + + chia (previously allowed to soak for one hour) and orange cauliflower + + eggplant.
10. Avoid using laxatives
Many people suffering from bowel stuck just using the regular use of laxatives in an attempt to combat constipation, which does not solve the long term problem and can still further hamper the proper functioning of the intestine without drugs.
The truth is that laxatives should be seen as a last resort for constipation, as they do not attack the cause of the problem and can cause addiction. Tablets and even "natural" laxatives should be avoided whenever possible. Even the leaves of senna, seemingly harmless, can be harmful to health.
As well as medicines, senna causes an artificial increase in bowel movements and reduces the water absorption, resulting in a faster desire to go to the bathroom (which usually comes with severe abdominal pain, gas and diarrhea).
The problem with these laxatives is that, over time, the body becomes accustomed to its use and no longer moves naturally as before. As a result, doses are required increasing laxative, which unlike the desired starts to make less and less effect.
The trick, therefore, is only resort to using laxatives in extreme situations and never regularly, because its use may mask a more serious complication. Prefer milder teas and without side effects, such as the one made with dandelion, or hibiscus tea, which is also a natural laxative quite soft.
Seek professional guidance
If you've followed what to do to release the imprisoned gut the tips suggested above, but still continues to suffer from bowel function, seek medical advice.
In addition to checking the existence of possible conditions associated with your gut arrested, the doctor will also know to advise you on the best alternative for your cold frame, and may even prescribe laxatives or drugs to alleviate the condition.