Recently, there has been a new trend of taking ORS for Sahur. People are now of the habit of drinking the oral rehydration salts mixture during or immediately after the pre-dawn meal in Ramadan. This habit is more prevalent in Kano State, even though other states have...
This Is What I Learned About Vaginal Yeast Infections While Interning At A Hospital
Have you heard of Vaginal Yeast infections? I ran into an old secondary school classmate at the university clinic where I interned. She came in with a medical report for a test to be carried out. Upon carrying out the test and dispatching the results, she...
Should I Take Pain Relievers for Cramps?
Many ladies experiencing dysmenorrhea (painful menstruation) have asked this question over and over again, "Should I take pain relievers for cramps?” Some have received “Yes" but have been battling with the question "What then should I take? Some have received “No"...
The Rise Of Aphrodisiac Sale In Arewa
Kayan Mata translates as "women's property." This category, Kayan Mata Hausa encompasses all of the products used by women. However, aphrodisiacs are more commonly referred to by this term. Aphrodisiacs are substances that arouse or are thought to arouse sexual...
Constipation is defined as when stool moves too slowly through the digestive tract. It also occurs when stool cannot be eliminated effectively from the rectum, which causes the stool to become hard, dry, and painful.
Though occasional constipation is common, some people experience chronic constipation that interferes with their day-to-day activities.
What are the Causes of Constipation
The causes of constipation are numerous and they include;
Small tears in the skin around the anus (anal fissure),
Blockage in the intestines (bowel obstruction),
Narrowing of the colon (bowel stricture),
Bulging of the rectum through the back wall of the vagina (rectocele),
Problems with the nerves around the colon and rectum,
Difficulty with the muscles involved in elimination,
How to Avoid Constipation
1. Eat a Lot of Fiber
Eating a lot of fibre-filled foods increases the bulk and consistency of bowel movements. It helps them pass through the digestive system more quickly, easily and avoid constipation. There are different dietary fibres, but in general, they fall into two categories: insoluble and soluble fibres.
Insoluble fibres are present in vegetables and whole grains. They add bulk to stool and help them pass quickly and easily through the digestive system.
Soluble Fibers; present in nuts, seeds, beans, lentils, peas, and fruits. They absorb water and form a gel-like paste, which softens the stool, improves its consistency, and avoids constipation.
Examples of Some High-Fibre Foods
Such as whole wheat bread and pasta, oatmeal
Such as lentils, black beans, kidney beans, and soybeans
Such as berries, apples with the skin on, oranges, dates, and pears
Such as carrots, broccoli, green peas, and spinach.
Such as almonds, peanuts, and groundnuts.
2. Drink Plenty of Fluids
Dehydration can cause constipation. To avoid constipation, it is important to drink enough water and stay hydrated which is good for your overall health. Naturally sweetened fruit and vegetable juices and soups help fibre work well.
This should make your stool softer and easier to pass.
3. Conduct Regular Exercises
Gentle exercises like going for regular walks, swimming, cycling, or jogging, e.t.c. helps with digestion thereby, avoiding constipation.
Stay as active as possible for your general well-being as well.
4. Eat Prebiotic Foods
Prebiotics are an indigestible carbohydrate fibre. Although dietary fibres prevent constipation by improving the consistency and bulk of stool, prebiotics has their effects by improving digestive health by feeding the beneficial bacteria in the gut.
In fact, some probiotics may help increase the frequency of bowel movements, as well as make stool softer and avoid constipation.
Prebiotic foods include garlic, onions, bananas, e.t.c.
5. Avoid Fast Foods!
Foods like; chips, burgers, pizza, meat, frozen meals, snack, processed foods; such as hot dogs or some microwavable dinners are bad for you.
They contain high calories which cause indigestion and are not healthy for the body.
6. Try to Manage Stress
Get a lot of rest, exercise, eat healthy food, do what you like in your leisure time, connect with family and friends, go out and have fun.
Lastly, don’t be hard on yourself.
7. Don’t Ignore the Urge to Sass stool
Whenever nature is calling, don’t wait, don’t ignore it, just go. Its nature’s call! When you ignore it, the moisture: is been absorbed thereby making it dry and hard. Try to create a regular schedule for bowel movements, especially after a meal.
Constipation can hamper the normal functioning of your body system, that’s why it’s best prevented by practising the tips provided in this post.
Perhaps, you have struggled with constipation in the past, how did you overcome it?
Get the latest update in your inbox
You have Successfully Subscribed!
8 Great Foods That Help You Sleep Better At Night
Sleep is one of the best gifts given to man by the Creator. Imagine how life would be if there was no night at all, and one has to work for a good part of the 24 hours. Scary, right? Well, apart from getting an opportunity to rest, sleep also has several other...
1 Out of 4 People in Arewa Suffer from Mental Conditions And This Is Why
The rambles of traditional medicine sellers through loudspeakers is the hallmark of northern Nigerian markets. We buy a myriad of regimens to strengthen our physical health, but the noun ‘mental health’ sounds unfamiliar to our intellects, even though many people...
12 Healthy Ways to Keep Ulcer Patients Free From Attacks
Ulcer medically means a wound that does not heal and becomes ulcerated. It is a sore that forms in the lining of the stomach or the first part of the small intestine and it is researched to be majorly caused by helicobacter pylori (H. pylori); a bacteria that attacks...
5 Effective Ways to Improve Your Body Posture
Knowing your body posture and how to increase body posture in general is very essential for the human body. Posture is the position in which you hold your body while standing, sitting or lying down. A good body posture involves training your body to stand walk, sit...
How to Easily Recognize an Emotional Abuser
Emotional Abuse, unlike physical abuse, can be complicated to identify. While physical abuse often comes with obvious signs, emotional abuse isn't that obvious especially when you are the victim as you must be in some kind of relationship with the abuser. Emotional...
Avoid Slimming Teas. They Are Bad for You!
There is a current craze about having a slim figure. This is especially common among female folks. As a result, it has led many to the use slimming teas. The effectiveness of the slimming tea is the center of most adverts. But wait, is slimming tea really effective?...
These Fruits will Absolutely Transform Your Skin
Ever heard of the old adage "You are what you eat?" Well, it has never been truer! As time goes by, exposure to ultraviolet rays can cause premature aging of the skin and a sign of sun damage such as wrinkles, leathery skin, sunburns, skin cancer, and the list goes...
If You See These Signs, It Is Time to Take a Break
Managing your work, family, and personal life, trying to find balance in the daily hassles you encounter can become overwhelming to your body and mind. In response, your body develops certain symptoms, these physical symptoms are collectively identified as signs of...
10 Surprising Foods That Are Bad for Your Breath (No. 5 Will Shock You)
You have probably taken several measures to avoid bad breath, including regular brushing, flossing, rinsing with a mouthwash, and many others, but it all does not seem to be working. The culprit could be right under your nose – the food you eat! Here, we are going to...
How to Avoid Mouth Odour During Ramadan
Ramadan, the best month of the year is just a few days away and perhaps you are already thinking about how to do away with the unpleasant mouth odour that usually accompanies the fast. Well, you're in the right place, as this article seeks to tell you how to prevent...
10 Tips on Getting a Clear Skin You Never Know You Needed
My Wedding Got Cancelled Because of Low Social Status
How to Tie the Zahra Buhari Turban in 5 Minutes
Hajiya Mariya Sanusi Dantata: The Philanthropist Who Feeds 5000 People Daily
These Organizations Are Teaching How to Perfect Public Speaking In Zaria
10 Sexual Abuse Counselling Services in Northern Nigeria
Nafisa Abdullahi Net Worth
Sani Danja Net Worth (In Naira)
CEDDERT Organized A Two Day Conference On Transforming Almajiri System in Northern Nigeria
This Is What I Learned About Vaginal Yeast Infections While Interning At A Hospital
You May Also Like…
7 Benefits Of Weightlifting You Should Know About
Weightlifting refers to any activity that requires lifting heavy objects either as a sport or exercise. As an exercise, there are numerous health benefits of weightlifting. We...
Check Out These 8 Weight Loss Exercises You Can Do At Home
Over time, I have come to realize that you don’t necessarily have to register at a gym or join a weight loss community to lose weight. You can achieve your goal in the comfort of...
12 Effective Tips That Helped Me Lose Fat Quickly
When it comes to how to lose body fat quickly, there are so many steps on the internet, some would tell you to go on a high protein diet, some would tell you to work out...
12 Things to Do During Sickle Cell Awareness Month in Nigeria
Dear September… this is a month dedicated to raising awareness of sickle cell disease, celebrating the achievements of survivors living with sickle cell and it entails things to...
These 12 Foods are Good for the Eyes
Eyes are the window to the soul. Without our vision, almost everything comes to a halt. Without the eyes, you won’t be able to read this today. Good eye health starts with the...
How to Lose Weight Entirely by Changing What You Eat
Weight loss has been on the trend nowadays. People wanting to get rid of body fats, belly fats, and so on to be fashionable, or to just lose weight because of people body shaming...
7 Failproof Ways to Stop Bedwetting in Children
Amalala Mai pitsarin kwan ceYa tsula ya koma tsulawaDa ya tsula sai da ya kai Sokoto The above is a very popular song used to shame those who bed wet as kids. They are asked to...
If You Notice These 7 Signs, You Might Have Breast Cancer
Breast cancer is an abnormal growth of cells in the mammary gland. Mostly affects the inner lining of the milk duct and the lobules that supply them with milk. However, the signs...
6 Natural Ways to Avoid Diabetes
The increasing rate of diabetes is alarming, resulting in about 1.6million death yearly, with its major percentage amongst developing countries, Nigeria included. Both young and...