How to Improve Your Gut Health

It is known that constipation affects most people causing mainly severe discomfort. This symptom is the change in bowel habits, characterized by decreased number of bowel movements with hard stools and effort to defecation.

The most common causes for constipation are associated with modern life as increased consumption of fast foods, lack of regular times for meals, lack of exercise. In addition, constipation can be associated with some diseases (neuropathies, hemorrhoids, cancer and other intestinal diseases) and the use of some medications.

For the treatment of constipation, healthy diet is the best option. Avoid the use of laxatives, as these drugs end up “addicted” to the intestinal mucosa and increased amounts are necessary, creating a vicious circle and I click very bad. In addition, there are side effects that should be considered.

Enter your day-to-day these 10 healthy habits that will help to combat constipation:

1. Include fiber in your diet by consuming larger quantities of vegetables and fruits. Ideally, consume these foods and shell, if possible. Always take care when cleaning these foods.

2. Taking natural juices, or the fruit itself can be a good option. Remember that these juices should not be strained and should avoid adding sugar, as these can cause further symptoms.

3. Replace refined foods by integrals. So prefer the bread to white, brown rice to the refined. Small exchange brings excellent results.

4. Consume plenty of water throughout the day. Ideally, consumption of 10 to 12 cups a day because water consumption helps to keep hydrated the intestinal mucosa.

5. Make 6 to 7 meals per day, reducing the amount consumed at each meal. This simple habit stimulates and improves intestinal constipation.

6. Practice regular physical activity. The strengthening of the muscles, especially the abdominal region, facilitates the work tract.

7. Chew food thoroughly. Do not transfer to the small work that must be done by mouth. If this happens, the work of the intestine is not done well, harming the evacuation.

8. Make time to go to the bathroom. Doing this way, you are educating your intestines to function better and on time.

9. Some cereals help to fight a lot of constipation. We would like oats, wheat, wheat bran, corn, among others. Add these foods to the yogurt is a good option for those who want to improve the functioning of the intestine.

10. Avoid certain foods such as chocolate, tea, dark red meat, cheese, sugar, white bread, soda, guava, jabuticaba, persimmon and broccoli. These recommendations do not replace the advice dietotherapeutic individual, ie, one that considers some lifestyle important individual in the improvement of constipation.