Proper bowel movement in losing weight
Proper bowel movements are important for staying healthy, but also for comfort during the day. There is nothing worse than suffering from frequent constipation or diarrhea. Abdominal pain, a feeling of heaviness, discomfort. What to do to avoid this? What to do to avoid having problems with defecation?
Most often, when we experience problems with constipation, we enter in the search engine the phrase of constipation and we find information about increasing the supply of fiber in the diet. Adherence to this advice can do as much good as it does bad. Increasing the dietary fiber supply without taking care of other factors at the same time is not a good solution.
Below we present six factors that have a major impact on the proper functioning of this process.
Movement is crucial. When we spend too much time sitting, intestinal peristalsis is not correct. Slowed bowel and colon peristalsis make it difficult to move the food content, and thus the feeling of “blockage”, bloating, constipation and problems with defecation. Instead of sitting all day in the car / at the desk / on the sofa, go for a walk. Slow rhythmic movements (this is what we do during walks) support the movement of the large intestine.
Take care of regular traffic. One of the good ideas can be controlling the number of steps during the day.
Liquids are necessary for the food to pass through the digestive system, and also to be digested and formed into fecal mass, which can also pass through the intestine through the intestines through the fluid. If you do not have enough fluids during the day, do not expect trouble-free visits to the toilet. Make sure that you provide the right amount of liquid every day, preferably mineral water. It is recommended to drink about 8 glasses of water a day.
Water demand may vary depending on air temperature, body weight, physical activity, etc.
The fiber, going through the intestines, absorbs water all the time. Fecal masses increase their volume, they dilute, which in turn facilitates defecation. In addition, moving through the intestines, fiber stimulates their walls, which in effect triggers the so-called peristaltic movements, thanks to which digested food is moved in this part of the digestive tract.
The diet should include whole grains, fruits and vegetables. We should consume about 20-30 g of fiber a day. It is very important, however, to increase the supply of fiber in the diet by increasing the supply of liquids. Otherwise, we can deepen the problems with constipation.
One should not completely give up the consumption of fats, if only because of their role in the process of digesting and forming fecal masses. When we eat fat, bile is released, which acts as an emulsifier. The consumption of fats helps in displacing crumbled food along the digestive tract.
Good intestinal bacteria are necessary for us. The most important for maintaining good health of the whole organism are species of lactic acid bacteria of the genus lactobacillus and bifidobacterium and saccharomyces boulardii. There is scientific evidence that intestinal bacteria improve bowel motions, which has a positive effect on metabolism and prevents constipation.
Intestinal bacteria also influence the maintenance of the proper acidity of the intestine, thanks to which components such as calcium, iron and zinc are better absorbed.
If you have repeatedly taken antibiotics or your diet in your life abundantly processed products such as sweets, pizza, chips, colorful drinks, and are poor in vegetables, fruits, fermented dairy products, silage and whole grains, probably your intestinal bacteria are not in the best condition.
Take care of your intestines by taking a good quality probiotic, as well as make changes in your diet. Make sure that vegetables and fruits are present in the diet. Also, gradually introduce larger amounts of fermented products such as kefir or sauerkraut.
Digestion is a complex process that begins in the mouth. If the amount of enzymes produced is too small at any of the stages, problems arise. If you often suffer from bloating, constipation, heaviness and indigestion after meals, help digestive enzymes. Enzyme blends containing betaine HCL will work best. Betaine HCL increases the concentration of hydrochloric acid in the stomach, which determines the processes of good digestion and assimilation of nutrients from food. The right level of hydrochloric acid is essential for the complete digestion of proteins and the absorption of amino acids. The correct concentration of hydrochloric acid is also necessary when extracting vitamin B12 from food intake.
The introduction of the proposed solutions should solve the problem of constipation in about 80% of people who struggle with them. The use of increased doses of vitamin C or xylitol may be helpful in the short term.
However, remember that too frequent use of typical laxative agents makes us dependent on them. What’s more, laxatives mean that valuable nutrients are not absorbed properly.Posted on: August 1, 2018