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Everyone knows what constipation is, but not too many are aware of its causes and effects to health, and few take courage to cope with it. In fact, a study showed that in Australia, 20 percent of men and 12 percent of women experience constipation, while millions make doctor visits every year, globally.
Low fiber diets and dehydration are the top two culprits that can cause constipation, causing us to strain due to difficulty in bowel movement, and may apparently complicate to hemorrhoids, anal fissures and impaction. Constipation may naturally occur from time to time, but it becomes chronic when experienced for more than three months, and one would need to improve his diet to avoid further illnesses.
Drink a glass (16oz) or two glasses of water upon waking up in the morning before enjoying your cup of coffee or your breakfast to fire up your metabolism, flush out toxins and make you eat a little less. It’s even better if you drink lukewarm water to soften hardened stools which may have stuck in your intestines. You will also notice that coffee would taste better when you take it after finishing a glass of water.
When you’re about to finish your dirty chai, hot cocoa or milk (yoghurt is a better alternative for these drinks), start eating a banana. Aside from getting in a fiber-rich fruit ahead of your breakfast meal, this may suppress your morning hunger while preparing or fixing things or when rushing to leave for school or office.
Meals and Snacks
When we barely have time to prepare a good diet meal or snack when we’re busy at work or school, a food delivery from www.foodora.com.au/city/melbourne would be the best option to get properly nourished — if you are in Melbourne, that is.
But regardless of where and how you take your meals, ensure that you have a high-fibre meal plan which includes: a piece of fruit like apple, banana, pineapple, orange, strawberry, mango, guava, raspberry, kiwi; vegetables like carrots, beets, broccoli, artichoke, split pea, lentils and brussels sprouts; sourdough bread, grains; nuts and seeds.
Metabolism slows down as you become less active. So if you are on an ideal work shift schedule, 8 or 9am to 5 or 6pm, it is advised that you eat dinner at around 6pm or earlier to avoid indigestion. However, sometimes dinner may lure you to feed yourself when family celebrations or friends’ invites come up. Prepare a healthy meal, or when dining out check the menu and look for the following — or similar recipes — like baked eggplant keto fettuccine, eggplant lasagna, pumpkin soup with coconut cream, cream avocado with flax seeds, stuffed squash, spinach chicken pizza, and green salad. You may opt to replace red meat with white meat like chicken over beef.
Best fruit juices or smoothies would be carrot, banana, pineapple, kiwi, watermelon, raspberry, orange, avocado, tomato, apple, papaya, cucumber, grapefruit and beet. Two or more combination of these fruits would give you the best results to beat constipation problems.