Lifestyle Changes to Help Relieve Chronic Constipation.
Dealing with chronic constipation can be challenging, but these lifestyle changes can help keep things moving smoothly.
References:
https://www.webmd.com/ibs/ss/slideshow-lifestyle-constipation-relief
Dealing with chronic constipation can be challenging, but these lifestyle changes can help keep things moving smoothly.
References:
https://www.webmd.com/ibs/ss/slideshow-lifestyle-constipation-relief
Category
🛠️
LifestyleTranscript
00:00 Welcome back Sunbro, we hope you all in great health and great money.
00:04 Before we start, please at least subscribe so we can have little money for food and paying bills.
00:09 Alright, today we are going to talk about, Lifestyle changes to help relieve chronic
00:14 constipation. Dealing with chronic constipation can be challenging, but these lifestyle changes
00:18 can help keep things moving smoothly. 1. Mind your fiber
00:22 Fiber is key for constipation relief. Aim for 20 to 35 grams daily by checking food labels.
00:28 Whole grains like brown rice and whole wheat bread are great sources.
00:31 2. Don't hold it Holding in bowel movements can weaken your
00:35 body's signals over time. Go when you feel the urge, find the bathroom immediately.
00:40 3. Choose high fiber fruits Boost your fiber intake with these fruits.
00:44 Dried figs (1 cup, 14.6 grams) Prunes (1 cup, 12.4 grams)
00:50 Asian pear (large, 9.9 grams) Raspberries (1 cup, 8 grams)
00:55 Apple (large, 5.4 grams) 4. Drink up
00:58 Hydration helps prevent and relieve constipation. Drink plenty of water or
01:02 consult your doctor for other hydrating options. 5. Avoid problem foods
01:07 Dairy, sugary treats, and high-fat meats can worsen constipation.
01:11 Limit cheese, ice cream, cakes, cookies, and processed foods.
01:15 6. Change your veggies Opt for high-fiber veggies.
01:19 Broccoli (1 cup, cooked, 5.2 grams) Carrots (1 cup, cooked from frozen,
01:25 4.8 grams) Baked potato with skin (4.6 grams)
01:29 Peas (1/2 cup, cooked from frozen, 4.4 grams) Sun-dried tomatoes (1/2 cup, 3.3 grams)
01:37 7. Put your feet up Using a stepstool while on the toilet can
01:41 ease strain and help make bowel movements easier.
01:43 8. Swap some foods Increase fiber with simple swaps like almonds
01:47 instead of crackers, or beans instead of cheese in pasta salads.
01:51 9. Lower your stress Stress can slow digestion.
01:54 Reduce stress with meditation, deep breathing, or relaxation exercises.
01:59 10. Consult doctor about laxatives Laxatives can provide quick relief but
02:03 may cause dependency and interact with medications. Consult your doctor before use.
02:08 11. Exercise regularly Regular exercise helps maintain digestive
02:12 health. Even light activities like walking can be beneficial.
02:15 12. Bowel training Train your body to have regular bowel
02:18 movements by going at the same time daily, preferably 20 to 30 minutes after a meal.
02:22 Warm water in the morning can help. 13. Call the doctor
02:26 If constipation is new, lasts more than three weeks, seems severe, or is accompanied by other
02:31 symptoms like weight loss or fever, consult your doctor to rule out other health issues.
02:35 These lifestyle changes can significantly improve chronic constipation management.
02:40 Always consult with your health care provider for personalized advice.
02:43 Thanks for watching, Sunbro. Please subscribe,
02:47 like, comment, and share if you find this helpful. Come again to our next meeting Sunbro.