gut

CONSTIPATION? All the tips to regain your balance

CONSIGLI PER L'EQUILIBRIO

Commonly, constipation is regarded as a condition of difficult or infrequent evacuation, with a feeling of incomplete bowel emptying.
It is a very frequent problem, about 10-15% of the population suffers from it, predominantly women compared to men, and it increases with increasing age.
Constipation has major repercussions on the quality of life of sufferers, which is why it is important to treat it and not to underestimate it.

Natural approaches to constipation
All it takes to improve intestinal transit is a few simple changes in our lifestyle and eating habits.

  1. The importance of proper nutrition and hydration

In cases of constipation, it is appropriate:

  • Reduce consumption and quantities of caffeine, alcohol, carbonated drinks, dairy products and meat
  • Drink at least 1.5-2 litres of water a day
  • Consuming at least 1 or 2 portions of yoghurt or fermented milk per day
  • Gradually increase daily consumption of fruit, vegetables, seeds, cereals, bran, oats, rice, whole-grain bread and pasta

These foods are in fact a source of fibres, organic substances, which contribute to increasing faecal mass, as well as absorbing water, thus making stools softer, maintaining regular bowel movements and promoting evacuation stimulus.
Fibre is also particularly important as a source of nourishment for the intestinal microbiota, our intestinal flora, which contributes to our body's wellbeing.

  1. Regular physical activity to regularise the gut

When we talk about intestinal transit and lifestyle, we cannot but talk about physical activity and how, therefore, keeping moving affects our regularity.
Regular sporting activity, at least 150 minutes a week, stimulates intestinal peristalsis, which aids evacuation and contributes greatly to reducing the risk of constipation.

  1. Natural remedies: dietary supplements

To regain intestinal well-being, it can sometimes be useful to resort to natural remedies such as dietary supplements. Products formulated with plant extracts indicated to support and promote the physiological regularity of intestinal transit, such as Cascara and Frangula, may be useful for those suffering from constipation. Furthermore, the presence of ingredients with prebiotic action can be an additional support in maintaining intestinal well-being, as they promote the balance of intestinal bacterial flora.