Yu fɔ go na di bafa we nɔ rich tu dez insay di wik? We yu du dat, yu fɔ sidɔm fɔ lɔng tɛm ɛn strɛs? Yu stɔl kin kɔmɔt dray ɛn at lɛk ston? Dɔn yu kin gɛt wan kɔmɔn wɛlbɔdi prɔblɛm we dɛn kɔl kɔnstipɛshɔn. Pan ɔl we dis nɔ kin siriɔs, i kin rili nɔ fayn ɛn i kin mɔna di bɔdi.
Wi yon mistek dɛm wae de mek kɔnstipɛshɔn wɔs
Bɔku tɛm, wi kin kɔntrol di kɔnstipɛshɔn bay we wi mek smɔl chenj dɛn na wi it ɛn layf. Bɔt sɔntɛnde, sɔm tin wae wi kin du wae wi nɔr kin no kin mek de sik wɔs. Lɛ wi tek tɛm luk wetin na dɛn tin dɛn de.
Fɔ mek i izi fɔ ɔndastand, a go ɛksplen am to una dis we.
| Wetin wi de du we nɔ rayt | Wetin fɔ du insted |
|---|---|
| Fɔ it tumɔs tin dɛn we dɛn dɔn prosɛs Fɔd dɛn we nɔ gɛt bɔku fayv, lɛk snek it dɛn we dɛn kin bay na stɔ, krak krak, rays we dɛn dɔn frɛsh, chips, ɛn instant noodles, kin de na di insay fɔ lɔng tɛm. Dis kin mek di insay de tek mɔ wata, ɛn dis kin mek di stɔl at lɛk rɔk. | Ridyus dɛn kayn it ya as yu ebul. Bifo dat, ad it dɛn we gɛt fayn fayn tin dɛn we yu kuk na os, vɛjitebul, frut, ɛn ɔyl to yu it. |
| Fɔ it bɔku fayv wan tɛm Fayba fayn fɔ kɔnstipɛshɔn, bɔt if yu it bɔku frut ɛn vɛjitebul wan tɛm, i kin mek yu bɛlɛ fil pen ɛn blo ɛn gas. | Smɔl smɔl, ad fayv to yu it. Yu nid lɛk 20-35 gram fayv fɔ wan de. Inkris di it we yu de it smɔl smɔl bay lɛk 5 gram fɔ wan de. |
| Fɔ drink rɔm Alkol de ridyus di wata we de na di bɔdi, we kin mek di stɔl dray ɛn i nɔ kin izi fɔ pas. | Bifo dat, drink bɔku wata ɔl di de. I rili impɔtant fɔ drink at le 8-10 glas wata. |
| Fɔ it pasmak milk ɛn tin dɛn we dɛn mek wit milk Fɔ sɔm pipul dɛn, if dɛn it bɔku milk ɛn chiz, dat kin mek dɛn kɔnstipɛshɔn wɔs. | If yu tink se dis de apin to yu, tray fɔ kɔt di dairy fɔ sɔm dez. Bɔt sɔntɛnde, di dairy drink dɛn we dɛn dɔn fɛmɛnt lɛk skim milk kin ɛp. |
| Nɔto fɔ du ɛksɛsayz We di bɔdi nɔ ebul fɔ du ɛksɛsayz, di spid we di it de muv tru di insay de go dɔŋ bak. Dis kin bi wan big tin we kin mek pɔsin gɛt kɔnstipɛshɔn. | Yu fɔ gɛt di abit fɔ du simpul ɛksesaiz, lɛk fɔ waka ɔ rɔn, fɔ at le 30 minit ɛvride. |
| Fɔ yus to mɛrɛsin dɛn we de mek yu bɔdi nɔ gɛt bɛtɛ trɛnk Pan ɔl we laxatives kin ɛp fɔ shɔt tɛm, if yu kɔntinyu fɔ yuz am, i kin pwɛl di nerves dɛn na di intestines ɛn mek di mɔsul dɛn we de ɛp fɔ pul di stɔl nɔ de wok fayn. | Yuz dɛn tin ya nɔmɔ if yu dɔktɔ tɛl yu fɔ du dɛn, lɛk aw dɛn tɛl yu fɔ du am, ɛn fɔ lɔng tɛm we dɛn tɛl yu fɔ yuz dɛn . Tray fɔ avɔyd fɔ bi adikshɔn to dɛn as yu ebul. |
| Fɔ tek sɔm mɛrɛsin dɛn Sɔm mɛrɛsin lɛk mɛrɛsin wae de mek pɔrsin fil pen, sɔm mɛrɛsin wae de mek pɔrsin gɛt ay blɔd prɛshɔn, ɛn mɛrɛsin wae de mek pɔrsin fil bad, kin mek pɔrsin gɛt kɔnstipɛshɔn. | If yu tink se na wan mɛrɛsin wae yu de tek de kam wit dis sik, tɔk to yu dɔktɔ. Nɔ ɛva stɔp fɔ tek mɛrɛsin we yu nɔ go to dɔktɔ. |
| Fɔ avɔyd fɔ go na di bafa Wan pan di big mistek dɛn we bɔku pipul dɛn kin mek na fɔ kip dɛnsɛf we dɛn nid fɔ go na di bafa we dɛn de wok, na do, ɔ jɔs bikɔs dɛn dɔn bost. | Go na di bafa jɔs lɛk aw yu fil se yu nid am. If i pɔsibul, praktis fɔ sidɔm na tɔylɛt fɔ 10-15 minit di sem tɛm ɛvride (fɔ ɛgzampul, na mɔnin). Dis go ɛp yu bɔdi fɔ yus to am. |
| Fɔ nɔ pe atɛnshɔn to strɛs di we aw wi gכt de wok de kכmכt wit wi nεv sεstem. We yu strɛs ɔ wɔri, i kin afɛkt yu gut bak. | Du sɔntin we go mek yu maynd kol, lɛk fɔ tink gud wan ɔ fɔ du yoga. Go to pɔsin we de gi advays fɔ ɛp yu if nid de. |
Tray dis smɔl tɛknik na di bafa.
If i nɔ izi fɔ yu fɔ go tɔylɛt, instead fɔ kip yu fut na grɔn, sidɔm wit smɔl stɔl ɔnda yu fut ɛn yu ni dɛn ay smɔl pas yu hip. Dis pozishɔn de ɛp fɔ pas stɔl.
Ustɛm wi fɔ rili go to dɔktɔ?
Bɔku tɛm, kɔnstipɛshɔn nɔto natin fɔ wɔri bɔt. Bɔt sɔntɛnde, i kin bi sayn fɔ ɔda siriɔs sik. So if yu gɛt ɛni wan pan dɛn sayn ya, go to yu dɔktɔ wantɛm wantɛm.
Nɔ ɛva ignore dɛn tin ya. Dɛn kin bi sayn fɔ ɔda sik.
- If yu gɛt kɔnstipɛt fɔ pas 3 wik , pan ɔl we yu de drink bɔku wata ɛn it it we gɛt bɔku fayv.
- If blɔd de na di stɔl.
- If yu de lɔs yu wet fɔ no patikyula rizin.
- If yu gɛt bad bad bɛlɛ pen .
If dɛn nɔ tek dɛn tin ya, dɛn kin mek pɔsin gɛt tin dɛn lɛk ɛmoroyd ɛn anal fissures. Na rare kes, dεn kin bi sayn fכ wan siriכs kכndyushכn lεk kכlכrektal kεnsar. So, if yu gɛt ɛni wan pan dɛn sik ya, yu fɔ rili go to dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Drink bɔku wata: Mek yu bi yu abit fɔ drink at le 8-10 glas wata ɛvride.
- It tin dɛn we gɛt fayv: Ad tin dɛn lɛk frut, vɛjitebul, ligɛm, ɛn ɔl gren to yu it.
- Ɛksesaiz: Stay aktif ɛvride. At least go fo wan waka.
- Nɔ put am bifo fɔ go na di bafa: Mek am abit fɔ go na di bafa jɔs afta yu fil se yu nid am.
- Nɔ yuz di mɛrɛsin dɛn we de mek yu bɔdi nɔ gɛt bɛtɛ trɛnk: Nɔ kɔntinyu fɔ yuz dɛn tin ya if yu nɔ gɛt dɔktɔ in advays.
- Yu fɔ no bɔt di sayn dɛn we de wɔn yu: If yu gɛt ɛni sayn lɛk blɔd na yu stɔl ɔ yu de lɔs yu wet, go to dɔktɔ wantɛm wantɛm.
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