TEMPO.CO, Jakarta – If you have fewer than three bowel movements per week, this is a sign that you are suffering constipation. But this one definition does not fit all because the frequency of bowel movements varies widely. While some people may have one or two bowel movements a day, others may only have four bowel movements a week. Experts say that when a person’s bowel movements vary from their normal routine or have hard stools and require straining, it can be called constipation.
Previously, we need to understand the basics about digestion. Food and drink enter the digestive tract and begin their development through the esophagus to the stomach after being swallowed. Then the gastric juices and enzymes in the stomach begin the digestive process until the contents move to the small intestine. In the small intestine, enzyme processes are completed so that absorption of nutrients can occur. The remaining partially digested food travels to the large intestine or large intestine and is a waste product. When it moves from the large intestine to the rectum, water from it is absorbed.
Launching the Times of India page, constipation is a problem that occurs in the large intestine and occurs when stool travels slower than normal due to sluggish muscles in the lining of the intestine. The extra time allows for better absorption of nutrients and water and makes the stool hard and dry. Some medications and conditions such as pregnancy can cause the intestinal muscles to contract more slowly and less vigorously and contribute to constipation.
But other common conditions that affect bowel movements include physical activity, fiber intake, and hydration status. Here is the role of these three activities and how you can combine them to avoid constipation problems.
1. Stay active
When you move your body, it helps move food through the intestines. Physical activity causes an increase in heart rate and blood flow, which can help stimulate the intestinal muscles. Therefore, regular exercise is a good way to maintain your bowel movements. Infrequent movement contributes to slow intestinal transit. If you don’t like it exercising, You can go for a walk, clean the house, or climb the stairs several times.
Also read: Coffee and 8 These Foods Natural Laxatives Relieve Constipation
2. Eat lots of fiber
Fiber adds bulk to your stool, which stimulates contractions in the intestinal walls to keep food moving. An easy way to include more fiber in your diet is to eat more vegetables, fruits, nuts, seeds, and legumes. But don’t over-consume fiber, because it can backfire which can trigger constipation.
3. Stay hydrated
Staying hydrated is very important for the smooth functioning of the body. Having enough water also helps prevent constipation. Sometimes even mild dehydration can affect the body’s water balance and digestive secretions which can cause the waste products to be harder on their way to the colon. Try to drink at least 4-5 liters of water every day.
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