A delicate problem, which for some reason is not customary to talk about, is lazy bowel syndrome. It worries every fifth young person and every third elderly person. Such data are provided by researchers from the US National Institutes of Health. In our country, the situation is no better. Improper nutrition and stress are key causes of the problem that are familiar to everyone. We found out what foods to include in the diet to help your intestines work smoothly.
Why our intestines are lazy and how to wake them up with a simple set of products
A delicate problem, which for some reason is not customary to talk about, is lazy bowel syndrome. It worries every fifth young person and every third elderly person. Such data are provided by researchers from the US National Institutes of Health. In our country, the situation is no better. Improper nutrition and stress are key causes of the problem that are familiar to everyone. We found out what foods to include in the diet to help your intestines work smoothly.
Causes of indigestion
Let's start with the fact that nature has provided us with all vital functions, and the body is perfectly able to digest food, form stool and regularly get rid of excess. Unless, of course, he is disturbed.
Most often, problems arise due to a whole range of reasons, and not all of them are directly related to nutrition. The digestion process is affected not only by the quality of food, but also by enzymes, hormones, and even emotional state. Therefore, a failure can occur at any stage of digestion.
And here is what can cause problems:
- Lack of uncooked, roughage, fresh vegetables and fruits, fiber and healthy fats in the diet. The body, constantly receiving boiled chopped food, is not used to straining to process it and take away useful elements.
- Sleep disturbance, irregular meals, overeating.
- Insufficient consumption of clean drinking water, violation of the drinking regime.
- Lack of key minerals: sodium, potassium, calcium, magnesium, phosphorus.
- Poor intestinal microflora.
- High stress levels.
- Abuse of drugs that help to improve digestion, especially those prescribed independently: they also dampen the body, doing all the work for it.
- Sedentary lifestyle, insufficient daily load on the core muscles (see picture).
As you can see, many of the causes are either closely related or follow one from the other. And therefore, the fight against them should be comprehensive, since it is not enough to eliminate any one cause.
How to improve bowel function
It is worth starting work with the intestines … from the head. First of all, honestly answer yourself the question: how do you prevent him from working? Analyze your sleep schedule, diet, lifestyle, amount of stress and physical activity.Check if there are products in your menu that help the lazy intestine is activated.
It is possible to normalize the work of the intestine for a long time, fully analyzing the problem and eliminating all the above reasons. But at the first stage, to launch a natural process, it is important to create three main conditions:
- Increase the volume of the chair. High fiber products will come to the rescue.
- Make it softer for comfortable passage. This is achieved by an increase in the volume of fluid and a balanced diet.
- Stimulate the intestinal cuts. The task is to irritate the intestinal mucous membrane, forcing the muscles to shrink and "remember" their natural functions.
The main mistake to be avoided is an attempt to solve a delicate problem without attracting a specialist. If constipation and other peristaltic disorders are constant, cause serious discomfort and pain, it is necessary to consult a doctor to make a plan for safe and comfortable treatment and not aggravate the situation.
What should not do
- Sit on drugs, helping regularly empty the intestines. This may lead to the fact that it will be more and more lazy to independently perform this feature.
- Motionally sit at work, in transport, at home. A sedentary lifestyle is a quick way not only to constipation, but also many other serious health problems. He who is sitting faster and more often sick.
- Leave for food with a high protein content, forgetting to balance its fiber and sufficient water.
- It is nervous for any reason: stress is quickly reflected at the work of the intestine and the entire digestive system.
Nine products that even the most lazy intestine will be dismissed
Chia seeds. Rich in fiber, perfectly absorbed water, help to gently collect spent substances and output them by intestines. Add 15 grams of seeds to the morning porridge or yogurt to feel the satiety and help the intestines to start your work.
Flax-seed. Universal product, which is also rich in fiber. In order to be easier to eat them, you can grind flax seeds in a coffee grinder and add to any dishes, or soak overnight and then chew carefully.
Fig. Rich not only fiber, but also pectin, which also helps prevent constipation. In addition, this is a real storehouse of vitamins and useful trace elements.
Celery. The root of celery and its greens also possesses a soft laxative effect. The plant stimulates the metabolism and helps in the detoxification process.
Greenery. All sorts of salads, spinach, dill, parsley, rollets, basil and other herbs contain a lot of fiber and at the same time not very calories. Great intestinal option.
Products with probiotics. These include, for example, sauer vegetables, tea mushroom and dairy products.In moderation, they help normalize the microflora, but if consumed excessively, they can cause gas or intestinal upset.
Apples and pears. They are rich in pectin – an ideal fiber and a powerful stimulant for the intestines. Therefore, they should also be consumed in reasonable quantities. In general, many fresh fruits and berries contain a lot of delicate fiber and water, as well as antioxidants that reduce inflammation in the intestines.
Dried fruits. They are often recommended for stool normalization due to their high pectin and fiber content. However, be aware of the large amount of sugar. Dried fruits should also be consumed regularly, but in moderation.
Water. We have talked about the importance of the drinking regime more than once, and here we will also recall. Pure still water in sufficient quantity softens the stool and stimulates intestinal motility.
And, of course, it is worth limiting harmful foods that provoke the intestines to be lazy. These primarily include all kinds of semi-finished products, sausages and sausages, deli meats and smoked meats, fried foods, alcohol, refined flour and flour products from it.