Do you also have constipation? Exercise is a solution to this! (Constipation)

Do you take a long time to go to the toilet? It feels like your stomach is full, and there is no relief? This is the condition called "constipation" that many of us experience, but we don't like to talk about it. But did you know that one of the best solutions for this is in our own body? That is movement, or exercise. Today we will talk about how to get rid of this annoying constipation by exercising.

How does exercise improve constipation?

This is very simple. Exercising not only benefits our heart and limb muscles. It also directly affects the functioning of our intestines. In fact, the main reason for constipation is the lack of exercise and movement in the body .

Now let's see how this happens.

Simply put, when we exercise, the time it takes for the food we eat to travel through our intestines decreases. Think of our large intestine as a sponge. The more food we have inside it, the more water it absorbs. This causes the stool to become dry, hard, and difficult to pass. When we exercise, the food moves faster through our intestines, so the body doesn't have enough time to absorb water. This allows the stool to retain moisture and pass more easily.

Additionally, when we do aerobic exercise, such as running, brisk walking, or swimming, our breathing rate and heart rate increase. This stimulates the muscles in our intestines. The natural contractions of these muscles become stronger, which helps push stool out more easily.

When is the best time to exercise?

This is also a very important question. There's something our mothers tell us since we were little, "Don't run around after eating, you'll get an upset stomach." There's a lot of scientific truth in that saying.

Think about it, after we eat a big meal, most of the blood flow in our body is directed to the stomach and intestines. Why is that? To help digest the food. Now what happens if you start exercising right after you finish eating? The body thinks, "Oh, now we have a big job to do, and it needs energy." Then the blood that was going to the stomach is suddenly directed to the heart and the muscles in the arms and legs.

In order for the muscles in the intestines to contract properly, they need a good blood supply. When the blood supply is reduced, those contractions become weak. Then food moves through the intestines too slowly. This leads to bloating, gas, and eventually constipation.

Therefore, it is best to wait at least an hour after eating a full meal before starting your workout. During that time, the body can properly digest the food.

What are the best exercises to help with constipation?

When you hear the word "exercise," some people think you have to go to the gym and work hard. That's not true. Even very simple things can make a big difference. Let's see what you can do.

What if constipation doesn't subside even after doing these things?

Exercise is very important. But that alone may not be enough. You also need to take care of a few other things.

• Drink plenty of water: It is essential to drink at least 8-10 glasses of water a day. Water softens the stool and helps it pass easily.
• Eat fiber-rich foods: Include leafy greens, vegetables, fruits (especially papaya, bananas), and whole grains in your diet. Fiber increases the bulk of stool and helps it move through the intestines.

If, despite all this, you are still passing stools less than three times a week, or if you have severe pain or bleeding during bowel movements, there may be another medical reason. Therefore, the best thing to do is to see your doctor without delay. He or she will examine you and provide you with the most appropriate treatment.

Constipation, Exercise, Constipation, Digestion, Intestines, Healthy Living, Walking