Easy Ways to Overcome Constipation | I’m healthy
As many as one in five people experience chronic constipation. Its incidence even increases in women with age. People who defecate every day may experience constipation, because constipation is not only seen from the frequency of bowel movements.
The definition of constipation is if the frequency of bowel movements is less than three times per week, accompanied by hard stools that require extra effort to remove them. Stool consistency is also hard even like gravel or stone. People who experience constipation will feel incomplete bowel movements.
Depending on the severity, constipation can cause problems such as abdominal pain and bloating. Chronic constipation that is left unchecked can also trigger various health conditions, such as hemorrhoids.
Constipation is most often caused by an unhealthy diet. Basically, when the stool moves slowly in the digestive tract, it will become constipation. The trigger is a low-fiber diet, dehydration, or taking certain medications. In rare cases, constipation is caused by disease or an anatomical abnormality such as an obstruction in the intestine.
How to prevent constipation?
The good news is, mild constipation can still be managed with lifestyle changes.
1. Increase fiber intake
Fiber-rich foods, such as fruits, vegetables and whole grains, will help improve bowel function and promote easier bowel movements.
Regular exercise can help keep stool moving through the colon.
3. Drink more water
Meet the fluid needs of eight glasses per day, and avoid caffeine, because too much caffeine can trigger dehydration.
4. Do not resist the urge to defecate
Don’t like to delay the urge to defecate because it will only make the stool accumulate and be difficult to expel.
5. Consumption of probiotics
Some people choose to use laxatives for constipation disorders. But this is not recommended for long term use. A safer option to help with constipation is probiotics.
Probiotics are live good bacteria that are naturally found in fermented foods, or in supplement form. When consumed, probiotics will improve the gut microbiome, namely the collection of good bacteria in the digestive tract. These bacteria have many benefits, apart from nourishing the digestive tract. They play a role in preventing inflammation, have immune function, and other good benefits.
Studies show that increasing probiotic intake can even reduce blood sugar levels and support weight loss, liver function, and skin health. Probiotics can also make it less likely for harmful bacteria to multiply in the gut.
How to choose and use probiotics
Choosing the right probiotic is key to treating constipation, as certain strains may not be as effective as others.
One of the choices for probiotic-rich drinks is NutriBear Royal Belly. This healthy drink is rich in fiber, thus helping to cleanse and maintain intestinal health, and helps treat constipation (constipation).
NutriBear Royal Belly contains:
Prebiotics as food for good bacteria in the intestine
Probiotics are good bacteria that will fight bad bacteria and nourish the intestines.
Vitamin C to boost the body’s immune system.
NutriBear Royal Belly has a naturally sweet taste and is low in calories so it is safe to consume every day. Don’t worry, NutriBear Royal Belly also has Halal, HACCP, GMP Quality, USDA Organic, and BPOM RI certificates. You can choose one of 2 variants, namely unsweetened or flavored.