Scientifically speaking, a healthy gut is a key contributor to happiness. The hormone serotonin plays a significant role in stabilizing our mood, emotions, and overall happiness. Remarkably, about 90% of the body's serotonin is located in the digestive system. Gut bacteria produce neurochemicals, including serotonin, which the brain utilizes to regulate mental and physical functions. Therefore, maintaining gut health is essential for uplifting your happiness.
Constipation, on the other hand, is a condition or symptom of various diseases characterized by difficulty in passing stool or having fewer than three bowel movements per week. It's a common issue affecting people worldwide and across all age groups. While occasional constipation is normal, chronic constipation can persist over time and negatively impact health if left untreated, as toxins accumulate in the body instead of being expelled. Risk factors include aging, low physical activity, certain medications, and being a woman.
Common Symptoms of Constipation:
Hard stool
Difficulty in passing stool
The feeling of blockage in the gut
Incomplete bowel evacuation
Abdominal pain or cramping
Bloating
Less than three bowel movements per week
Chronic constipation requires appropriate medical attention. It occurs when the colon absorbs too much water from the stool, causing it to dry out and making it hard to pass. Food moves more slowly through the digestive system during this condition, and there's a slight risk of bacterial infection if waste enters an existing wound in the colon or rectum.
Causes of Constipation:
Dehydration (insufficient water intake)
A low-fiber diet
Excessive consumption of dairy products
Irregular routines, such as varying meal or sleep times
Resisting the urge to have a bowel movement
Certain medications
Lack of physical activity
Pregnancy
Stress
History of colon surgery
Neurological conditions that affect colon and rectum muscles
The Role of Fiber in Digestion:
Fiber, primarily derived from plants, plays a vital role in digestion. It exists in two forms: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance as it moves through the digestive tract. Insoluble fiber retains its structure, helping to bulk up stool and making it easier to pass through the rectum. Both forms of fiber are essential for promoting healthy bowel movements.
Tips to Prevent Constipation:
Don't ignore the urge to pass stool.
Stay hydrated by drinking plenty of water.
Exercise regularly to improve digestion and nutrient absorption.
Create a regular schedule for bowel movements.
Consume fibre-rich foods - women should aim for 22-25 grams per day, and men should target 30-38 grams.
Try not to eat much dairy and meat products.
Take care of your emotional health, as the gut and brain are closely linked.
In today's fast-paced lifestyle, constipation has become increasingly common due to unhealthy eating habits, particularly among working individuals.
Ways to Manage Constipation:
Begin your day by drinking two glasses of lukewarm water on an empty stomach to stimulate bowel movements.
Incorporate probiotics into your diet, as they promote gut health and help relieve constipation.
Use blackstrap molasses for quick relief.
Eat more green vegetables.
Stay hydrated by drinking ample water throughout the day.
Get 8-9 hours of sleep each night to regulate your digestive system.
Consider using laxatives if necessary (but consult a doctor before use).
Avoid junk food.
Lifestyle Changes for Long-Term Gut Health:
The primary solution for managing constipation or any health condition lies in adopting healthier lifestyle habits. Here's how you can improve your routine:
Count your fibers. Eat oats, barley, cereals, carrots, oranges, berries, nuts, etc.
Carry a water bottle to remind yourself to stay hydrated.
Incorporate yoga poses like ardha-matsyendrasana, halasana, and pavanmuktasana into your exercise regimen.
Stick to a regular eating schedule.
Practice meditation to support emotional well-being.
By focusing on these habits, you can maintain a healthy gut and, in turn, a healthier, happier life!
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