Evening habits to combat morning constipation

o constipation, that is the difficult and non-regular evacuation caused by the slowing of intestinal transit at the colorectal level and by the formation of particularly hard stools, affects women and those in particularly stressful situations more frequently. Although the optimal frequency of defecation varies from person to person, indicatively it should be at least three times a week. Constipation can be acute or chronic: the acute form is transient and resolves spontaneously in a few days. certain situations, such as traveling, following certain drug therapies (especially antibiotics) or following surgery. The chronic form, on the other hand, is the condition for which the difficulty in evacuating correctly lasts for over 6 months and the causes are researched in real alterations of intestinal and / or anorectal motility or in other pathologies (oncological diseases, diabetes, neurodegenerative diseases, hypothyroidism). There are some remedies to be put into practice to avoid the onset of intestinal transit disorders.

based on fibers to favor the natural morning transit

hydration: it is recommended to drink about two liters of water a day to make the stool softer

increase the dietary intake of vegetable fibers: the optimal quantity is 20 grams per day against the 12-15 normally taken. Fiber is present in fruit, vegetables, whole grains

avoid fermented cheeses, fried foods and animal fats

include a portion of yogurt in your diet every day

at dinner, include a dish in broth or a vegetable soup, even pureed

exercise regularly to facilitate intestinal motility

never hold back the evacuation and repress the instestinal stimuli

properly in the evening. One of the main functions of the colon, in fact, is to help the body reabsorb water. It is therefore necessary to stay hydrated: before going to bed it is not ideal to drink a lot of water because it would lead to sleep disturbed by continuous awakenings due to the need to urinate in the middle of the night. But a large glass of water to accompany dinner is an optimal solution.

Eat chickpeas and beans for dinner

For general gastrointestinal regularity, a diet that hydrates the colon is required. And that type of diet is high in fiber. Nutritionists recommend eating 20 to 30 grams of fiber per day. For dinner it is sufficient to consume about a third of it, depending on how many meals and snacks are normally consumed in a day. In general, the best fiber-rich foods are beans, according to dietary guidelines, including black beans (10 grams per half cup cooked), white beans (9 grams per half cup cooked), but also chickpeas (8 grams per cup). half a cup, cooked).

Increase your daily fiber intake

Psyllium husk is a natural fiber derived from an Asian plant. With a strong laxative power, psyllium is mainly used as a remedy for constipation. In addition to facilitating evacuation, it also facilitates the normalization of intestinal functions and purifies the tracts of the digestive system from the presence of bacteria and pathogens. As the body adjusts to the added fiber, one may temporarily feel the sensation of abdominal bloating, which will tend to resolve naturally once the gastrointestinal system has adjusted.

Exercise after dinner

Doing light-intensity physical activity after dinner can help counteract morning constipation because it promotes colon mobility. A twenty minute walk, a ten minute workout or a short yoga session after a meal stimulate digestion and evacuation.

Theine and caffeine

A cup of coffee upon awakening stimulates evacuation. One of the powers of caffeine, in fact, is its laxative. Senna, on the other hand, is a natural herb that has some stimulating effects on the colon and can be useful for mild constipation and occasional. These teas tend to have mild laxative effects within 6-12 hours of consumption.

Aloe supplements can also be useful to improve intestinal function.

particularly indicated against constipation which, if taken at dinner, can favor the regular intestinal transit in the morning: