In just 1 week discover how to improve intestinal transit in an easy and simple way, and thus prevent and avoid constipation.
Did you know that, according to known statistics, our country is among the countries with the highest number of people suffering from constipation? Spain, Colombia and Turkey are the countries with the highest rate: with a prevalence of between 20% and 21%, although other statistics indicate that it affects more than 30% of the population. We also know that 3 out of 10 women suffer from it, so that of the 9.5 million people who present problems in their intestinal transit, the majority is women. However, the prevalence with advancing age increases equally in both men and women.
When constipation occurs, we are faced with a delay in intestinal emptying, which is mainly characterized by a frequency of defecation less than three times a week. Among other aspects, not only can there be a need for a greater effort in the evacuation, but also an increase in the consistency of the stool, which makes it extremely difficult.
Among the main causes that worsen intestinal transit and can have a more or less decisive influence on the appearance of constipation, we find stress, following an unhealthy and correct diet or diet, practicing little physical exercise and following a sedentary lifestyle.
Therefore, the key to improving intestinal transit is to change our life habits. And yes, we can do it in 1 week, so that our intestinal transit will improve in just 7 days. We explain how.
Eat more dietary fiber
Fiber is a very beneficial component when it comes to avoiding constipation and improving our intestinal transit effectively. You probably don’t eat a lot of fiber-rich foods. Therefore, it is interesting that throughout this week you contribute the following foods to your diet:
- Whole foods: you should not confuse them with foods known as light. Whole foods are foods that have not been refined, and they help in a very positive way to increase the fiber intake in your diet. Whole grains and brown rice stand out. For example, you can choose to eat a bowl of whole grains for breakfast with non-dairy milk, and accompany it with a piece of fruit or a glass of orange or grapefruit juice. You can’t miss whole wheat bread either (either whole wheat or whole rye).
- Fruits: both fruits and vegetables are also foods that are very rich in fiber. You can consume apples, bananas, peaches, pears, tangerines, figs, plums and berries this week (although their consumption will depend on the food calendar; or what is the same, the season in which we find ourselves).
- Vegetables and vegetables: as we said before, vegetables and vegetables are also very rich in vegetable fibers. They include lettuce, chard, spinach, raw carrots, artichokes, pumpkin, sweet potato, broccoli, asparagus, beets and turnips.
- Legumes: it is advisable to eat between two and four portions of legumes a week. Within this group, foods such as lentils, peas, broad beans and chickpeas stand out.
- Nuts and dried fruits: Both nuts and dried fruits become a well-known traditional remedy when it comes to preventing, treating or avoiding constipation. Nuts include almonds, pistachios, walnuts and pecans. While within the dried fruits you cannot miss the apricots and dried figs.
Opt for probiotic and prebiotic foods
You should not only include foods rich in fiber, such as whole grains, in your diet this week. It is also advisable that you visit your usual herbalist, health food store or supermarket and opt for probiotic foods, which help regulate your intestinal transit.
The benefits of probiotic foods
They are foods that contain acidophilus bacteria, which protect against bacteria that cause certain diseases. For this reason, these types of products are recommended in case of Cohn’s disease, irritable bowel, chronic constipation and vaginal infections, by improving the proper functioning of our immune system.
You can find them on the market especially in the form of yogurt, although certain soy foods such as tempeh or miso contain small amounts of probiotic. You can also buy them in the form of tablets, capsules and powders.
The benefits of prebiotic foods
In turn, those known as prebiotic foods stand out, which are made with components that come from fiber. For this reason they are also suitable for improving transit and increasing the volume of fecal bolus.
They can be consumed for several days or over a few weeks. However, some nutritionists advise continuing to take them daily, since the bacteria are already in your body.
Drink a lot of water
The truth is that it is a habit that you should do not only during this week, but every day: it is advisable to start the day drinking a large glass of water, and throughout the day, drinks at least a liter and a half of water (which is equivalent to about 6 glasses of water). Of course, if you live in a hot climate or it is summer, it is advisable to drink a little more water.
It will help you keep the stool soft, while facilitating a better transit of the stool through the colon, and its easier expulsion.
Get moving, exercise!
The practice of regular physical exercise helps to improve constipation in a completely natural way. Why? Very simple: it complements the peristaltic movements of the intestines, so that it helps our intestinal transit flow better, reducing the hardness of the stool and making them less dry.
When to practice physical exercise?
You can choose to practice it in the morning or throughout the day. Of course, it is advisable to always wait a few hours after you have eaten. In this way you will prevent the digestion process from being hindered.
How long should I practice physical exercise?
The recommended minimum is 30 minutes, although the ideal is that the practice of physical exercise lasts between 40 to 60 minutes each time.
What type of physical exercise to practice?
If your goal is to improve your intestinal transit, the key is to opt for aerobic-type exercises, especially those that are maintained over time and their practice involves repetitive movements, which in turn have an additional digestive effect.
Therefore, exercises such as walking, running, swimming or cycling stand out.
Other recommendations that will help you improve intestinal transit this week
- Go to the bathroom when you feel the need. If you only go when you think it is convenient, you could lose the defecation reflex.
- Retrain your intestines: go to the toilet at least once a day, always at the same time for 10 minutes.
- Avoid sitting for a long time.
- When you go to the bathroom do not make much effort. In this way you will avoid anal fissures and hemorrhoids.