Tips to prevent constipation

Indigestion is often underestimated, but if allowed to drag can cause colon cancer (colon). Women more often constipated. Is it true that many cases of constipation experienced by women? Women are more influenced by physiological factors, physical, hormonal woman (such as menstruation and menopause), pregnancy and childbirth. So when compared with men, women are more frequent in intestinal transit disorders, including constipation and inflammation (inflammation) in the abdomen. One of the causes include the lack of food intake conditionally as well as the increasing use of drugs and laxatives.

Factors that cause constipation

Constipation is a condition in which the transit time of food in the intestine lasted more than 72 hours, the consistency of hard stools, digestive discomfort such as bloating, stomach feel full and heavy, and feces was slow spending. Feces of slow spending due to unhealthy eating habits, lack of exercise, the habit of delaying dfecate (Toilet) and excess stress. If this continues, over time the sufferer will be at risk for colon cancer.

Prioritizing fiber and probiotics

To prevent and overcome constipation, there is no other way than to change our habits or lifestyle during this time. Eat regularly, exercising regularly will help facilitate the body's metabolism and increase our fitness stamina. Consumption of fiber 25 - 30g / day of vegetables, fruits, and nuts also need to be done every day to stimulate bowel peristaltic movements optimally. In addition, multiply the consumption of prebiotic oligosaccharides containing (eg banana, papaya, sweet potatoes, onions,).

Tips to prevent constipation:

• Apply a healthy and balanced diet. Drink plenty of water at least 10 cups or 2 liters per day. Since water helps digestion of food.
• Get used defecate (Toilet) every day and do not in delay it.
• Reduce drinking coffee or soft drinks that contain caffeine.
• Perform regular exercise to facilitate the body's metabolism. If you do not have time to exercise, physical activity interspersed in your office with a walk or ride down stairs on a regular basis.
• Get used to consume food and fiber on a regular basis to facilitate prosos transit in the intestine.