During the fasting month, it is not uncommon for some people to complain about constipation or difficulty defecating. Of course, difficulty in defecating makes the stomach feel uncomfortable, such as feeling bloated, bloated, mild nausea, and so on.
Especially during the month of fasting, of course you want fasting to run comfortably without any problems, right? Well, here are tips to facilitate defecation. Let's see!
1. Drink plenty of water at least 8 glasses a day or 2 liters
The first tip to launch a natural bowel movement is to consume enough mineral water. One of the causes of not smooth bowel movements is dehydration, especially during fasting.
When the body lacks fluids, the body will compensate by drawing water from the large intestine. When water from the large intestine is absorbed by the body, the stool becomes hard and constipation occurs. Therefore, make sure you drink enough water.
2. Consumption of fibrous foods such as fruits and vegetables
Fiber is able to add mass to the feces. So that the intestines can be stimulated to push feces out. Foods that contain lots of fiber are fruits, nuts, seeds, whole wheat bread, brown rice, and so on.
However, avoid eating too much fiber at one time because it can cause difficulty bowel movements. Eat five servings of fiber-rich foods every day.
3. Diligent in exercising or being active
The next tip in overcoming difficulties with bowel movements is to exercise regularly. Doing physical activities such as walking, running, swimming, cycling, and so on can make the body more active and launch a bowel movement naturally.
Choose a light exercise and do it for 10 to 15 minutes every day.
4. Consumption of Probiotics
Consume foods that contain probiotics such as yogurt, tempeh, kimchi, pickled vegetables, pickles, miso soup, cheese, and kefir. Taking probiotics can suppress the growth of harmful bacteria, improve immune function, protect the digestive tract, and help produce vitamin K. In one study, taking probiotics significantly improved severe constipation and softened hardened stools.
Well, that's a tip in launching a bowel movement. Of course, these tips are safe to do because they do not use chemicals or other things that are harmful.
Hopefully the information above can help those of you who have difficulty in defecating. However, if you have tried some of the things above but do not experience progress, you should immediately check with an expert, okay!