Constipation is a common but troublesome problem. Often people ignore it, but if timely attention is not given, it can give rise to problems like stomach heaviness, gas, stomach pain and increased belly fat. Today we will tell you 4 main reasons due to which constipation can increase and also some easy solutions by which you can improve it immediately.
- Dehydration
How it affects:
Due to lack of water in the body, the intestines become cold and hard.
This makes the stool hard and difficult to pass.
Solution:
Drink at least 7–8 glasses of water throughout the day.
Herbal tea or lukewarm water is also helpful.
- Low Fiber Intake
How it affects:
Fiber softens the stool by retaining water in the stomach.
Due to lack of fiber, digestion in the stomach slows down.
Solution:
Include vegetables, fruits, porridge, barley and millet in your diet.
Try to consume 25–30 grams of fiber daily.
- Wrong lifestyle and sitting habits (Sedentary Lifestyle)
How it affects:
Sitting for a long time weakens the abdominal muscles.
Intestinal movement slows down.
Solution:
Do light exercise or walk for 20–30 minutes daily.
Yoga and light stretching of the stomach also relieve constipation.
- Stress & Anxiety
How it affects:
Stress and anxiety slow down intestinal digestion.
Constipation increases due to hormonal imbalance.
Solution:
Do meditation, pranayam and meditation.
It is also important to have the right time to sleep and complete sleep.
When to consult a doctor?
Constipation persists for more than 3–4 days
Have severe stomach pain or symptoms of blood
losing weight rapidly
In these symptoms, specialist advice should be sought immediately.
Don’t take constipation lightly. Water, fiber, exercise and stress control—these 4 measures can quickly reduce the problem of constipation. By including these in your daily routine, you can keep your stomach light and healthy.
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