One out of five Spanish people, mostly women, suffer
from constipation, which has uncomfortable and annoying consequences: abdominal
distention, flatulence formation, sensation of heaviness, and incomplete
evacuation...
To tackle this, we need to change our hygiene and dietary habits:
Eat well
A high-fiber diet helps accelerate transit by
including two or three fruits, two servings of vegetables, legumes and whole grains.
Practice some
sport
A sedentary lifestyle is a great ally of constipation,
so regular physical activity facilitates the peristaltic movements of the gut.
Educate your
intestine
Listen to your body, and do not suppress the urge to
go to the bathroom. Try to get your body used to defecating at the same time or
spend some time trying to do so.
If dietary and lifestyle changes are not enough, try some
natural supplements:
Senna and Cascara
sagrada
These are two well-known plants for their laxative
properties, as they stimulate gut motility and increase the secretion of water
and electrolytes in the intestine. These are used to cure acute and occasional
constipation.
Marshmallow
It helps retain water in the intestine, lubricates the
stool, and facilitates intestinal transit and defecation, thanks to its high content
of mucilages.
Magnesium
carbonate
It attracts water to the intestine
and thus helps soften the stool. It is a gastric antiacid and provides our
bodies with magnesium.
