A sudden change in diet, a long journey, stress, pregnancy - these can all be causes of constipation. Problems with bowel movements can happen to anyone of any age, and it all depends on the lifestyle we lead. Lack of time to eat your meals in peace, consuming little fluid throughout the day, low physical activity - can all lead to the problem.
An extremely important factor is also the enlarging uterus - as it grows it puts pressure on the intestines, thus slowing down their movements. Constipation is best treated with natural remedies such as fibre, which helps to keep the digestive system in good condition. Fibre retains water in the intestinal lumen, forms faecal masses and, by filling the intestine, stimulates its peristalsis.
It is recommended that adults consume 20-30g of fibre per day. Valuable sources of fibre include whole-grain cereals, fruit (especially dried prunes, apricots, sultanas), vegetables, cereal grains and nuts. Please note that a fibre-rich diet without adequate fluid intake can also contribute to constipation.
Physical activity can also help to manage bowel movements. A walk or other form of physical activity (e.g. 'tummy tucks') is enough to support bowel function. Abdominal massages also have a beneficial effect on bowel function. When increasing fluid intake, it is important which fluids you choose.
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Avoid sparkling water and dark tea. Herbal teas (ginger, fennel, chamomile) and still water with lemon slices or honey can help. Drinking kefir also has a beneficial effect on bowel function.
If natural remedies for constipation do not help, consult a doctor who will select appropriate pharmacological agents. Do not treat constipation on your own, especially if you are pregnant, as some over-the-counter remedies can cause harm.
