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Dr. Nantaporn Pongratanaman, Consultant at Vascular Surgery Department Phramongkutklao Hospital or Dr. Top gives tips for those who have frequent constipation. Try these 5 tips. Guarantee that it will work.
5 effective ways to cure constipation in 7 days
Choose foods that are high in fiber.
There are many foods that are high in fiber. But the fiber that helps in excretion is green leafy vegetables. rather than eating plants like potatoes, taro, or high-carbohydrate rice. Green leafy vegetables are high in fiber. and low carb Green leafy vegetables are also high in magnesium. That helps in terms of excretion as well.
If you can't find green leafy vegetables You may want to try a variety of nuts, such as almonds, peanuts, pistachios, and macadamias. (Shelled beans have more fiber than beans, such as red beans, mung beans, soybeans, which have more carbohydrates.) Nuts also have good fats. to help reduce the amount of bad fat in the body help reduce blood fat lower blood pressure
drink water
Men should drink more than 3-3.5 liters of water per day, while women should drink more than 2.5-3 liters of water per day, because if there is not enough fiber but not enough water, constipation can make it difficult to pass.
Increase good bacteria in the intestines
Healthy bacteria are found in fermented milk, yogurt, but choose fewer than 5g of carbs, avoid fruit or anything high in sugar. There are also kimchi, natto, sauerkraut, pickles, and kombucha. These foods help increase good bacteria in the gut. Helps digest stools, making excretion easier. Green leafy vegetables are also a food for probiotics. make more probiotics
walk more
If you don't believe You have to believe that walking can improve your bowel movements. You should walk at least 8,000 steps a day. When your body is moving, when you wake up, your gut is working as well. And of course that includes the colon as well. and drive system
sleep on time
If we go to bed and wake up on time (It is recommended to go to bed around 10 pm and wake up at 6 am or 5 pm) If our bodies are used to sleeping and waking up on time every day, the system in The body works on time every day as well. including the excretory system
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