Believe it or not your gut is connected to your brain!!
If you’ve ever been constipated or have irregular bowl movements, you know that it’s uncomfortable. But just by making a few changes to your daily life, could help relieve the problem.
Let’s See how your habits measure up, the most common signs and answer the most common issues related to your gut health.
Issue: You don’t move enough. If you don’t exercise or you spend a lot of time just sitting, you may get constipated. It can be a problem for people who have to stay in bed a lot or just can’t move much because of a health problem.
The answer: Try to exercise every day. It doesn’t have to be an intense workout. It’s just important that you move on a regular basis. Even a 15-20 minutes walk everyday will help.
Habit: You don’t eat enough fiber in your daily diet, as a result it keeps more water and bulk in your intestines. That makes stools harder and difficult to pass, hence you get constipated.
The answer: Add lots of high-fiber foods to your meal plans, including fruits, vegetables, beans, and whole-grain breads and cereals. But add it in slowly. If you start eating too much all at once, that can also cause constipation. Make a habit to eat atleast 1 apple and a bowl of salad daily. Salads doesn’t have to be fancy, it could be as simple as 1 diced cucumber with lemon.
Issue: You don’t drink enough fluids, especially water.
The answer: You don’t have to focus on drinking a certain number of glasses of water a day. Instead, keep a bottle of water with you and remember to drink from it all day. Juice is OK, too, but watch other drinks. Fluids that have caffeine — like coffee and soft drinks — may make you dehydrated and make your constipation worse. Also, milk / lactose can make some people constipated. So, it’s important for you to keep a track of food items that doesn’t suit your gut.
Habit: You don’t go to the loo when you need to. If you ignore the urge to poop, you may eventually stop feeling the need to have one. Maybe you don’t go because you’re busy or you don’t want to use a bathroom outside your home. But doing this a lot can lead to constipation.
The answer: No matter where you are, use the bathroom as soon as you feel the urge to go.
Issue: You don’t stick to a bathroom routine. The longer stool stays in your intestines, the harder it gets and that makes it harder to pass.
The answer: Try to sleep at the same time every day and have bowl movements at the same post you wake up. It could help you to be more regular. Eating and drinking water after you wake up helps waste move through your colon. So you might try going to the bathroom 15-45 minutes after breakfast. Make sure you give yourself plenty of time so you don’t feel rushed.
Problem: Medicines or supplements that may have to take daily could also be the reason for your constipation. Some drugs and supplements that you take for other conditions can cause constipation. This can include, antacids, narcotics, antidepressants, and drugs that treat high blood pressure, as well as iron supplements.
The answer: Don’t stop taking any medication without talking to your doctor. Instead, try other habits to ease constipation. Drink plenty of water, move 15-20 minutes twice a day, and eat plenty of fiber-rich foods. Ask your doctor if you should take a laxative or other medicine to help ease your constipation.
Habit: Excessive use laxatives is also a reas. Laxatives can help with constipation once in a while. But if you rely on them, your bowels may start to depend on them to function. When you use them for a long time, it can make constipation worse.
The answer: Think before you reach for a laxative. First, try drinking water, adding more fiber to your diet, and exercising. If those don’t work, talk to your doctor. They may suggest trying a laxative for a little while if lifestyle changes aren’t helping. This also may be a sign of a more serious issue which the doctor will evaluate.
Hope this helps and help you reach out to healthier habits for better physical and gut health