The improvement of intestinal transit is possible by adopting healthy habits, especially in relation to diet and exercise. If, although this continues to make no improvements, it is advisable to consult a specialist.
Improving intestinal traffic is not difficult because many think. It is not necessary to take extreme measures or make great sacrifices, sometimes cultivate healthy habits and be constant.
Constipation is very common for today; It is estimated that three out of ten people suffer from women. To combat this problem, many make laxatives, products that can cause unpleasant side effects.
In most cases, you can improve intestinal traffic by adopting a more chark-up lifestyle. Taking specific measures related to diet and exercise may be enough to solve the problem.
INTESTINAL TRANSIT
Thanks to intestinal transit, food passes from the mouth, or the initial part of the ‘digestive system, to the anus, the final point. Under normal conditions, traffic takes 30-40 hours in total. An extension of 72 to 100 hours in women is still considered normal.
Even if the times vary a lot from person to person, if it lasts more than 100 hours, we are talking about slow intestinal traffic and it is a sure factor of constipation. If, on the contrary, the traffic is very fast, it can cause diarrhea. Both conditions are a symptom of irregular traffic.
Improving intestinal transit is substantially equivalent to increasing its rate to avoid the condition of irritating constipation or constipation. The idea is to increase bowel movements to increase the frequency of the defaults.
Diet to improve the performance of the intestinal transit diet
It is the fastest measure to improve intestinal traffic. It is not a matter of eliminating certain foods so much as introducing foods that speed up the rate of digestion.
It is advisable to increase the consumption of fiber, gifts in abundance in complete products, especially cereals. Suppose many fibers are useful to improve the digestive capacity of our body. Fruits, vegetables, greens, greens, and dried fruits are other important sources of fiber.
It is also advisable to consume probiotic and prebiotic foods. They are foods rich in acidophilic organisms, capable of preventing different health problems, including constipation. It is also suggested to drink one and a half liters of water a day, thus facilitating the movement of feces through the colon.
Specific exercises
In general, sport is always positive and also contributes to improving intestinal traffic. In particular, aerobic, abdominal and hip mobility exercises are the most effective against constipation with immediate results.
These exercises activate the abdominal muscles and promote bowel movement. The most appropriate aerobic exercise is to walk Trent one day at a good pace. Abdominal exercises can be performed three times a day, three sets of fifteen repetitions.
You must stay on the floor, raising your knees slightly to your chest and staying down for fifteen seconds. Hip mobility exercises can consist of rotations, stretches, or any other movement that gets the area moving.
other tips
One of the main measures to improve the traffic gut is to educate your own gut. The goal is to adopt a punctual defecation routine by selecting precise times and taking the required time.
Go to the bathroom as soon as you feel the urge and try not to strain to have a bowel movement. A cinque massage for the abdomen in a clockwise direction can make the act easier. Very tight clothing can prevent bowel movements, so wearing them is not recommended. Also, it is better to avoid or reduce coffee, tea, tobacco, white flour, seasoned cheeses, and sugar. To help you, take an infusion of digestive plants after each meal.
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