7 Proven Tips to Avoid Constipation and Diarrhea

Several health studies have proved that one out of every five individuals goes through chronic constipation. This particular health problem is equally common in both genders. Many factors could be responsible if someone is experiencing constipation. It is characterized by infrequent bowel movements. It becomes difficult for the victim to pass stools. The most common reason behind this health condition is insufficient intake of fiber or poor eating habits.

Diarrhea, on the other hand, occurs when an individual experiences watery stools. There are two types of Diarrhea; chronic and acute. Unlike chronic constipation, acute Diarrhea can last for a few days. The one suffering from this type of Diarrhea usually doesn’t need a specific medical treatment. The problem is likely to get fixed after a couple of days. Sometimes viral infections and food poisoning is the most common cause of Diarrhea.

If you are experiencing any of these two conditions, then there’s something wrong with your digestive system. Your body may not be absorbing the required nutrients from the food that you use as a regular intake.

Both conditions are damaging to good health. Do you want a workable solution? If yes, then you need to follow proven strategies to get out of these health problems. In this write-up, you’ll explore 7 proven tips to avoid constipation and diarrhea.

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1. Eat More Fiber

Fibre is the part of plant food that your body is not able to digest. It just passes through to help make the digestive system smooth. According to health experts, an average person needs up to 40mg of Fiber to ensure good digestion.

Increased fibre intake is of great importance if you want to get rid of both constipation and diarrhea. Try to opt for both insoluble and soluble fibre. It can work well to avoid medical conditions such as constipation and diarrhea. 

The perfect sources of soluble fibre include apples, barley, beans, carrots, oats, oranges, grapefruit, and other members of the citrus family.

You can get insoluble fibre from wheat bran, wheat flour, nuts, and cauliflower. Don’t worry about obesity because foods high in fibre are usually low in calories. It means high fibre intake will also help you control your weight.

2. Decrease Salt, Fat, and Sugar Intake

You have to limit your salt, sugar, and fat choices. If you use these excessively, then you might suffer from stomach pain. As a result, your overall digestion process will get disturbed and slow down. In the end, you will experience either diarrhea or constipation. 

Don’t burden your digestive system with extremely salty, fatty, and sweet foods. You can control your diet by stopping eating pre-packaged foods. Research has proved that most processed foods have a high amount of salt, fat, and sugar. That’s the reason why food experts don’t recommend pre-packaged edibles. 

3. Workout for at Least Half an Hour

Do you need a perfect-looking figure? Do you want to get rid of health issues? If so, then don’t forget to work out for at least half an hour a day. Exercise has so many benefits that you can’t even imagine. 

It helps you fight against diseases, maintain an ideal figure, and allow your internal organs to work proactively. You might have never thought that exercise helps a lot in moving food through your digestive system.

Sometimes students are burdened with homework tasks and they can’t find time to exercise. Their health can’t get better due to the constant focus on studies. Are you worried about writing assignments? Hand over your university or college tasks to experts at Essay48 because they can deliver flawless assignments on time without any errors or plagiarism issues.

You don’t have to follow a specific workout routine when you exercise particularly to improve your digestion. You can start with anything like cycling, running, and walking. The aim is to just keep moving so that bowel movement gets easy. 

Make sure you don’t have problems with increased heart rate before you start any exercise routine. You can opt for other feasible workouts if that’s an issue for you. A half an hour morning or evening walk should work well to alleviate symptoms of constipation and acute diarrhea. 

4. Drink a lot of Water

Water is an essential part of our body. It helps our body in performing different activities. It is considered to be the key element of human structure. Several studies have shown miraculous health benefits of water. It expedites the digestion process by breaking down food elements and turning them into small particles that are easy to pass through the digestive system. 

Stools become soft when you drink a good amount of water regularly. Hence the bowel movement gets quick and easy. 

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How much water do you need to drink every day?

Health experts suggest an average person should drink at least 1.9-liter water in 24 hours. However, this amount can be increased or decreased according to your body weight. Common symptoms of dehydration can be fatigue, dizziness, and reduced urine. Sometimes you will also witness darker urine. If you are observing any of these symptoms, then make sure to drink a good amount of water regularly. This should help with diarrhea and constipation.

5. Use Fermented Eatables

Studies have shown that different sorts of microorganisms help break down food and facilitate the digestive tract. That’s why experts suggest eating fermented food. There are many food types that you can include in your regular intake to alleviate symptoms of acute and chronic constipation. Some of the top choices include probiotic yogurt, tempeh, natto, and kombucha. 

Eating the aforementioned fermented foods can help you maintain a good bacterial balance and allow your digestive system to work efficiently. If you are suffering from diarrhea, then chances are that your gut bacteria have been killed. 

Good fermented foods not just help alleviate symptoms of diarrhea and constipation, but also help fight against many other health problems. Some of the most common health issues that fermented foods can resolve include flu, cold, urinary tract infections, and irritable bowel syndrome.

6. Stop Smoking

Smoking causes more than a few health issues. According to statistics collected from WHO, tobacco is the killer of over 8 million human lives each year. There are many health hazards associated with smoking. Stop smoking is one of the best tips to avoid constipation and diarrhea. You can feel relieved if you stop smoking or control your smoking habits.

It could be hard at the beginning, however, you can train yourself to limit smoking within a couple of months. If you want your digestive tract to work smoothly, preventing smoking is crucial.

7. Feel Calm and Relaxed 

Stress and anxiety are the common culprits behind health conditions such as diarrhea and constipation. The disaster doesn’t stop with just these two diseases, but many other severe ailments come along the way when an individual remains constantly worried about something.

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Try to keep yourself relaxed regardless of the given circumstances. You can also try yoga, aerobics, and meditation to gain peace of mind. Spend some time with your friends and family to feel better. Remember, your emotions have a huge impact on your health. That’s why you should try to be fully content.

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