5 Lifestyle Habits That Lead to Constipation

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Constipation is a quite common problem with the digestive system. In any case, this problem shouldn’t be left untreated. Otherwise, a variety of gastrointestinal problems are possible. Still, not everyone realizes that sometimes he hurts himself. And it's all about the habits that cause constipation. 

Hypodynamia

Lack of physical activity is one of the most common habits that lead to constipation. And not only in adults, but also in children. It is known that physical activity can accelerate blood circulation, metabolism, and speed up the digestion of food. This will be an excellent prevention of constipation.

Therefore, it is important to enroll children in some sports, reduce the time spent at a computer or TV, and increase the child's physical activity. Adults should start every morning with exercises, have breakfast, visit the gym, pool or do other sports three times a week. 

In addition, a number of good habits can be followed. You may commute by bike instead of a car. Walk more often, especially before bedtime. Take the stairs rather than the elevator or moving staircase to the desired floor. 

  Love of fast carbs

If you love fast food, pastry, sweets, then do not be surprised that you have constipation. Fans of fast carbohydrates are much more likely to face this problem. This is especially dangerous when eating lots of such foods dry. In this case, intestinal motility is weakened, the movement of feces is delayed, and due to the abundance of sugars, the mucous membranes are irritated, which can cause inflammation. 

In addition, such food lacks the nutrients necessary to maintain the body in working order. Instead there are colorants, empty calories, preservatives and other undoubtedly harmful additives.

It is better to refuse such an irrational diet. There should be more fiber-rich fruits and vegetables on the menu. Insoluble dietary fiber can increase peristalsis. Due to them, the passage of winds and feces will be much easier and faster. The most effective are cabbage, tomatoes, zucchini, spinach, legumes, and whole grains. At the same time you need to cut on milk, rice, cherries and bananas.

Not drinking enough water

Water intake is an important component in preventing constipation. If a person does not drink enough clean water, then the body will not have enough fluid. Remember, that water shouldn’t be replaced with soda, strong tea and coffee, cocoa with milk as they harden the stool. Alcohol, especially red wine, have the same properties.

First of all, dehydration will affect the quality of the digestive system. Failure to comply with the drinking routine leads to problems with defecation in 8 out of 10 cases. The stool becomes denser, harder, and the defecation process becomes more difficult. Therefore, it is necessary to monitor the consumption of water. You need to drink at least 2 liters of liquid per day so as not to encounter constipation. 

Vitamin intake

Constipation can occur with excessive amounts of different vitamins and minerals. The most problems are caused by calcium together with vitamin D, which are efficiently absorbed by the walls of the stomach. Too much of calcium disrupts the functions of the colon.

Another stool-disturbing substance is iron. In excess, it can interfere with bowel movements. Therefore, taking vitamins without a doctor's prescription is not worth it.

Restraining oneself from defecation

Everyone knows the situation when there is no way to go to the WC. But the habit of holding it inside can sometimes be the cause of constipation. Shyness is fraught with other health problems. Constipation can become chronic, which will then require a visit to a gi specialist and medication treatment.