One of the health problems that are often encountered when fasting is constipation. This constipation is very common when fasting because the body is dehydrated, lack of exercise and lack of certain nutrients.
In order to avoid constipation during fasting, here are some tips you can do to overcome it. Just take a look at the following reviews.
1 Drink Lots of Water
When fasting, regular deficiency can make a person experience constipation. To prevent this, it is important to drink enough water and stay hydrated, for example by applying 2-4-2. Namely 2 glasses at dawn 4 around the time of breaking the fast and 2 glasses when going to bed. Some tricks can also be done, for example by eating fruit that contains lots of water and vegetables with soup.
2 Eat More Fiber
Eating organic fruits and vegetables can help balance
Eat more fiber, especially fiber that is soluble and non-fermentable. In general, fiber is divided into two types, insoluble fiber and soluble fiber.
Insoluble fiber, contained in whole grains, vegetables, and whole grains, works to increase stool mass and can help it pass more quickly and easily through the digestive system. Kesehatan Jiwa
Soluble fiber, contained in wheat, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables. It works by absorbing water and forming a gel-like paste, which softens dirt and improves its consistency.
3 Regular Exercise
Various studies have reported that exercise can help improve symptoms of constipation. But when fasting it is recommended to choose light physical activity, for example by walking, brisk walking, stretching movements and meditation. Better to do exercise in the morning, when the body is in fresh condition. Kesehatan Tubuh dan Jiwa
Eating Probiotic Foods or Probiotic Supplements
Probiotics can help prevent chronic constipation. Probiotics are beneficial live bacteria that are naturally present in the intestines, including Bifidobacteria and Lactobacillus.
Research has also found that taking probiotics for 2 weeks can help treat constipation, increase stool frequency, and stool consistency. Prebiotic foods include: yogurt, grated cabbage and kimci. Kesehatan Tubuh
5 Take glucomannan supplements
Glucomannan is a type of soluble fiber from the roots of the konjac plant. Several studies have shown that it is effective against constipation.
Apart from increasing bowel movements, glucomannan can act as a prebiotic to improve the balance of good bacteria in the gut. You can get glucomannan from consuming Shirataki or Konjac noodles.
Those are some tips that can help overcome constipation during fasting. May be useful. vitamin dan suplemen