What helps with poor bowel function. Always a complex! What to do for constipation

IN last decades An increasing number of people suffer from such a thing as “ lazy gut" This syndrome is caused by frequent, prolonged and regular constipation, which turns into chronic stage. Due to untimely bowel movements, a person develops problems with the immune system - the body cannot resist various viruses and bacteria. Constipation often causes allergic reactions, even if the patient has never had them before. This is a consequence long stay feces in the intestines - intoxication of the body occurs. The intestines are closely connected with the skin - with constant constipation, acne appears on the face, and eczema can occur on the body.

Normally, a person can have bowel movements three times a day or once every three days. However, in order for the body to work like a clock, you need to go to the toilet every day. This will allow you to strengthen your immune system, improve your skin condition, and improve your well-being. If you are at the stage of weight loss, improving bowel function is one of the main conditions for being slim. But first, let's figure out why the intestines refuse to work normally?

Causes of lazy bowel

1. One of the main reasons frequent constipation- this is incorrect and sedentary lifestyle life. When you get to work by car, sit at the computer all day, return home in the evening, have dinner and spend the rest of the day on the couch - your body is not receiving at least the minimum load. If you spend days, months and years this way, you gradually gain weight, and your intestines stop functioning altogether. The fact is that for normal perilstatics you need to move. You need to exercise at least a little so that the intestines also move and push feces along the way to the exit.
2. Another one common reason untimely bowel movement is poor nutrition. The fact is that constipation has become a scourge modern man, because we only eat processed foods that don't contain fiber. White bread, rice and sweets slow down perilstatics.
3. If there is not enough water in the stool, it becomes very hard, making it difficult for the intestines to push it through the body.
4. Sometimes the cause of a lazy bowel can be psychological condition person. Frequent stress and depression affect nerve endings, of which there are a huge number in the intestines. This may cause diarrhea or constipation. This can also include artificially suppressing the desire to have a bowel movement. If a person is unable to go to the toilet, he holds back for a long time and often, this may be the reason for the lack of urge in the future.
5. Sometimes the bowels become lazy during pregnancy. At this time, the woman's body begins to produce the hormone progesterone, which relaxes the muscles of the uterus so that they grow. At the same time, the intestinal muscles also relax, this is like a side effect.

To improve your intestinal function once and for all, you need to change your attitude towards life. Completely reconsider your habits, adopt the rules healthy eating, go in for sports and the results will not take long to arrive.

What do you need to eat to have regular bowel movements? It is very important to have fiber in your diet. These are raw fruits and vegetables, cereals. Approximate nutrition For healthy intestines could be next.

1. Breakfast. The first meal is the most important. You should have breakfast at home so that before lunch you are not tormented by hunger, which often leads to eating fast food, chips, crackers and similar nonsense. It is best to have cereal for breakfast. They can be milky, sweet and with pieces of fruit, the main thing is that they are natural. That is, those porridges that are cooked for at least 10 minutes, and not ready-made processed cereals in bags that can simply be poured with boiling water. The best foods for the intestines are oatmeal, buckwheat, lentils, corn and peas. Rice has a fixing effect; it is better to exclude it from the diet. You can add a sandwich to your breakfast rye bread coarsely ground or bran bread. Do not drink strong tea or coffee, they also contribute to constipation.
2. Snack. There is a lot of time between breakfast and lunch, so you can have one snack. It is best to eat vegetables or raw fruits, nuts, dried fruits and kefir. If you are prone to constipation, fill your snack with dried apricots and prunes.
3. Dinner. It is very good if lunch consists of two courses, but this does not mean that you need to overeat. If your intestines are not working, you need to eat every day, at least once a day liquid food- soup. The second course can be classic - a piece of meat and a side dish. However, every lunch should include a good portion of fresh vegetable salad. These can be tomatoes, cucumbers, cabbage, bell pepper, carrots and a large number of greenery The salad should be seasoned not with mayonnaise, but with vegetable oil. Daily use oils will help you improve intestinal perilstatics.
4. Snack. The second snack is similar to the first.
5. Dinner. It’s better to eat something light for dinner so you don’t go to bed early. full stomach. A small piece of fish with a side dish and salad is the ideal option for a light but nutritious dinner.
6. Before bedtime. If you are tormented by hunger, you should not gorge yourself on sandwiches at night. It is better to drink a glass of fermented milk products, which will start your intestines so that by the morning they are ready to empty.

Throughout the day, remember to drink enough water to prevent your body from becoming dehydrated.

It is very important to exercise; the best physical activity for intestinal function is walking. You need to walk in the morning to get your body working. Squats and abdominal exercises will help awaken your intestines.

In addition, you can do special exercises, which literally launch the lazy intestines and make it work. Lie on your back, bend your knees and move your hand clockwise over your stomach. It is in this direction that the intestines work; you seem to drive feces towards the exit, forcing the body to work. The next exercise is to inhale more air and hold your breath. Suck your stomach in for a few seconds and then return to the starting position. To stimulate the intestines, you need to breathe from time to time not from your chest, but from your stomach.

How to make your intestines work

We will give you some tips to help you quickly and safely improve your bowel function.

1. Drink two glasses in the morning on an empty stomach warm water in small sips. This is advice from Israeli doctors to those who suffer from constant constipation. Within 20 minutes of drinking this water you will feel like you need to go to the toilet.
2. It is very effective to drink walnut oil on an empty stomach, one tablespoon for adults and one teaspoon for children. The fact is that this oil contains a lot of potassium, without which the perilstatic process is impossible.
3. Drink a glass in moderation before each meal cold water. This will start the gastrointestinal tract and prepare it for the upcoming meal.
4. If you long time If you can't go to the toilet, don't wait, do enemas, give glycerin suppositories, take a laxative. A long absence of stool is fraught with hardening of the stool, which will make it much more difficult to have a bowel movement.
5. Change your lifestyle - try to spend more time outdoors with your children, get a dog, give up transport at least for a while.
6. Try to have a bowel movement at the same time, preferably after breakfast - it will soon become a habit.
7. Prepare this home remedy. Mix the pulp of eight baked apples with a glass of prune juice and bran so that you get a paste. Eat half a tablespoon of this mixture daily on an empty stomach.

If, despite all the recommendations, your intestines are still not working well, you should definitely consult a doctor. Sometimes the absence of stool can be a consequence of mechanical barriers in the intestines - tumors, polyps, hemorrhoids. Regular bowel movements are a sign of healthy functioning of the body.

Video: how to make your intestines work

It is difficult to find a person who has never wondered how to normalize intestinal function. After all, malfunctions in the body can occur due to various reasons, manifesting itself in a number of unpleasant and often painful symptoms. How should you adjust your lifestyle and what should you do in general to get rid of intestinal problems?

When digestive problems arise, it is impossible not to notice this. Most often, disturbances in the functioning of the intestines are accompanied by painful sensations, bloating and increased gas formation, various problems with a chair. The question of how to improve the functioning of the adult intestines can arise against the background of poisoning, viral infection, due to persistent and regular constipation or taking antibiotics that injure the mucous membrane and microflora in the intestines.
Before diligently looking for a pharmacological or folk remedy to normalize intestinal function, it is necessary to “assess the situation” and understand what exactly triggered the occurrence of such a problem. Often, a banal elimination of the root cause, which may be hidden, for example, in an incorrect diet, leads to quick and lasting relief from a negative state.

Various synthetic products can harm the body more harm than benefit. Especially if they do not combine well with additional drugs. And herbal medicine for better digestion and pills to normalize the intestinal microflora can be relevant in any cases of disturbances in the functioning of this organ. However, in addition to such treatment, you need to know how to improve the functioning of the intestines as a whole so as not to encounter any more unpleasant symptoms.

Normalization of intestinal function: general tips

1. For the gastrointestinal tract to work best, you need to give preference healthy and active image life. It is movement that helps improve digestion and function. internal organs, having a beneficial effect on well-being. It’s worth starting to do exercises, walking and walking more, swimming, fitness or dancing, cycling and rollerblading, and generally sitting less in uncomfortable, unfortunate positions, squeezing the stomach and intestines.
2. Any physical activity should be combined with sufficient clean drinking water consumed throughout the day. No diet to normalize intestinal function will bring a positive result if there is a lack of clean fluid in the body. Water stimulates intestinal activity, makes stool softer, eliminating possible constipation. Therefore, it is important to drink at least 2 liters of purified and still water per day.
3. Refusal from “junk” food. Such foods include semi-finished products, “hot”, fatty, heavy dishes, foods with preservatives, dyes, sweet carbonated drinks, as well as alcohol, instant juices. Having a tendency to have difficulty defecating, and trying to understand how to improve bowel function during constipation, you need to exclude chocolate, baked goods, “fixing” foods and drinks with tannins in them.
4. To avoid diarrhea, which is caused by viruses, pathogenic bacteria and rods, you should accustom yourself wash your hands thoroughly not only after using the toilet, but also before each meal, even if there was no need to leave the house until lunch or dinner. It is also important to wash vegetables, fruits, eggs well, avoid spoiled foods and be careful when eating exotic dishes if you have a “weak” stomach.
5. Reception vitamin and mineral complexes will have a positive effect on the condition of all body systems. It is worth adding bioactive additives that improve the functioning of the gastrointestinal tract and deciding the issue with how to normalize the intestinal microflora. Such additives include, for example, “Linex”. You can replace it with products containing prebiotics and probiotics, for example, “Acepol”.
6. General diet correction is the answer to the question of how to normalize intestinal function with chronic constipation. More should be added to food fresh products, foods enriched with fiber. It is also necessary to do from time to time " fasting days", carry out a complete cleansing of the digestive organ, using herbs to normalize intestinal function.
7. Changes to the menu should also concern those people who often face the problem of how to normalize intestinal function during attacks of diarrhea, which is not a symptom of poisoning. In cases of diarrhea, it is necessary to increase the amount of fluid consumed to prevent possible dehydration. Homemade compotes, black tea and jelly are also considered useful in such cases.
8. Worth getting into the habit eat small meals, but do this often, up to 5-6 times a day. This facilitates the process of digesting food and reduces the load on the gastrointestinal tract. It is important to chew all foods thoroughly. At this stage, it is also necessary to get rid of existing dental problems by visiting a doctor’s office.
9. Another remedy for normalizing intestinal function is self-massage of the abdomen. It should be done with soft circular movements, applying light pressure on the body. The massage is done in the morning, after drinking at least one glass of drinking water on an empty stomach, which is necessary to “awaken” the gastrointestinal tract and the whole body. In addition to massage, exercise with a hula hoop, regular or with magnetic massage balls, has a beneficial effect on digestion.
10. Extreme diets and hunger strikes should be excluded so as not to encounter intestinal problems.

You should not frequently or regularly use laxatives to normalize the bowel movement process. Such drugs often contain senna, are addictive, and can provoke “sluggish bowel syndrome”, when it is no longer possible to do without taking pills. Synthetic laxatives are contraindicated during pregnancy.

Taking these recommendations into account will allow you to gradually normalize your intestinal function at home. comfortable conditions, will eliminate the risk of reoccurrence of the condition. However, the application additional funds(the right foods, herbs or well-chosen medications) will help solve acute the problem at hand and secure positive result after.

Correction of the usual menu

The so-called diet for normalizing intestinal function often includes a general correction of the diet. Doctors are of the opinion that even a short period of vegetarianism can have a positive effect on work digestive organs and relieve negative conditions associated with the intestines. However, it is important to know the list of products that help normalize the gastrointestinal tract without taking pills to stabilize the intestines.

• Vegetables: beets, cabbage (including sauerkraut), cucumbers, carrots, tomatoes and tomatoes, onions. Potatoes and legumes help with a “relaxed” stomach.
• Berries and fruits: melon, kiwi, avocado, apples, raspberries, peaches and apricots, citrus fruits, white grapes. To “fix” the stool, you should lean on bananas; black currants and rose hips help.
• Dried fruits: figs, dried apricots, raisins.
• Fermented milk products: sour cream, cottage cheese, kefir, pure yogurt and products with the prefix “bifido”. Thanks to this food, you can also solve the problem of how to normalize the intestinal microflora. Since it is in acidic environment The desired bacteria multiply quickly.
• Herbal teas and infusions, for example, containing lemon balm, which are also among the options for stabilizing the functioning of the intestines with folk remedies.
• Foods that contain sufficient fiber, which stimulates and improves digestion, helping the intestines. Such foods include: bran, muesli, various porridges (for example, buckwheat, oatmeal and barley to relieve constipation, and rice and semolina to “fix” stool), black bread and unsweetened baked goods made from wholemeal flour.
• Vegetable and olive oil also have a beneficial effect on the state of the digestive organs.
• Chicken can have a positive effect lean fish, steamed.

In the process of putting your digestion in order, it is better to exclude large amounts of salt, various seasonings, sweets, and mayonnaise from your diet. However, you should leave the mustard, pepper, and honey.

Cleansing diet to normalize intestinal function

This kind of diet can be used from time to time for 2-4 days to cleanse the intestines and tone it. It is quite simple to implement, although not varied.

Throughout the diet, you must remember to drink enough water, as on other days.

Morning meal should start with eating a small spoon mixed together flaxseeds and grains of sprouted wheat. Drink a glass of lukewarm water and start breakfast after 25-35 minutes.

Breakfast: oatmeal with water without salt or sweeteners. You can add honey, dried fruits, nuts or fresh berries, fruits. Drinks you should drink include chamomile or Mint tea, as well as natural yogurt.

Snack: dried fruits, nuts, 2 apples or fresh vegetable or fruit juice.

Dinner: You should prepare lean soup or steamed vegetables. One day, it is advisable to replace the dishes with a mixture of apples, beets and carrots with butter or with cabbage and carrot salad. Supplement your lunch with a small piece of chicken or fish, yogurt or fermented baked milk.

Snack: herbal tea, fruit.

Dinner: Before it, you should consume half a glass of sour cream. On himself evening reception food– vegetable or fruit salad (or puree), fish, a couple of slices of bread, herbal tea.

Before bedtime You need to drink a glass of kefir or yogurt.

The process of establishing bowel function using traditional methods must be combined with dietary menu, and also combined with general advice for stable functioning of the digestive system.

Traditional healers Special attention devoted to both herbal teas, infusions and tinctures, and individual products. One of simple recipes involves soaking prunes (dried) in warm water for 4-6 hours. Afterwards you can eat prunes and drink the resulting decoction.

An effective remedy from traditional medicine, which helps with constipation, is considered lemon and honey water. Any of these drinks should be drunk warm, always in the morning and on an empty stomach.

Among the main herbs that act as mild natural medicines, helping to stabilize the functioning of the intestines and all digestive organs, include:

1. chamomile (should be taken carefully if you are prone to constipation, but is effective for diarrhea);

How to improve bowel function during constipation should be known to people who from time to time experience difficulties with bowel movements.

Chronic forms of constipation are a provoking factor for diseases in the gastrointestinal tract, negative attitude, and deterioration of work immune system, poor skin condition.

It is possible to normalize the process of defecation only through complex therapy.

How to restore bowel function with constipation

If difficulties arise with digestive process It is impossible not to pay attention to such a pathology.

Often, intestinal dysfunction is associated with painful discomfort, bloating and increased formation of gases, and various difficulties with bowel movements.

Many people wonder how to improve intestinal function.

Pathology may appear due to intoxication, infectious lesion, persistent and persistent constipation, or the use of antibacterial agents that injure the mucous membranes and intestinal microflora.

First aid

Anyone who has experienced a prolonged absence of bowel movements knows how constipation can manifest itself.

Pain and colic inside the abdomen, straining, bad condition, nausea - all these are symptoms that will accompany the lack of stool.

To know how to normalize intestinal function during constipation, first of all, you need to find out what factors provoke deterioration in the motility of the digestive organs.

The most popular circumstances include the following:

• Unbalanced diet. Difficulties with bowel movements often occur in those who often eat dry food and do not consume the appropriate amount of fresh food. plant origin, prefers fatty and fried foods.
• Inappropriate fluid intake.
• Passive lifestyle. Physical activity makes it possible to improve the digestive process.
• Impact of stressful situations.
• Diseases of the digestive organs. Intestinal disorders that manifest themselves loose stools or constipation, appear during pancreatitis, gastritis, enterocolitis, liver diseases and problems with the gall bladder.

You can eliminate the nutritional triggers of constipation on your own.

But when the relationship between nutrition, fluid intake, stressful situations and prolonged absence of stool has not been established, then it is imperative to consult a doctor in the process of constipation.

Constipation is the initial sign of dangerous diseases that require conservative or surgical therapy. The sooner treatment is prescribed, the higher the chance that the disease will go away without consequences.

It is prohibited to use laxatives without a doctor's prescription. The body will quickly get used to outside help and will then react weakly to more simple methods bringing stool back to normal.

Such drugs often provoke “sluggish bowel syndrome,” when the patient can no longer cope without taking pills.

General rules for eliminating constipation

It is not possible to eliminate intestinal dysfunction during chronic constipation in a week.

It must be taken into account that the functioning of the digestive organs can be affected by diet, lifestyle, and the functioning of the nervous system.

Therefore, it is necessary to completely reconsider usual image life. To ensure that the process of defecation is not associated with complications, doctors advise:

• Do not inhibit the urge to have a bowel movement.
• Develop your own bowel movement routine. The body should get used to using the toilet at a specific period of time.
• Do not be distracted by other things during bowel movements.
• When there is a need to strain, in order to remove feces, you need to rest your feet on the floor.
• Don't react to emotional stressful situations. You should learn to relax and not take unpleasant information seriously. This will be positive for digestion and heart function.

It is imperative to develop a diet during which bowel movements will not cause difficulties.

Proper nutrition for constipation

It will not be possible to adjust the chair if certain dietary food. Those patients who regularly experience constipation should:

• Eat at least 5 times a day. Portions should be small and non-caloric, since excessive body weight is a serious provoking factor.
• Eat, if possible, more plant-based fresh fruits. Eating salads made from cucumbers, tomatoes, beets and carrots helps normalize intestinal function. Pumpkin is a natural laxative. It is recommended to add its pulp to first and second courses, bake or eat it raw with honey. Plums, peaches, and apples also weaken. It is not recommended to consume fresh fruits too soon. large quantities. They need to be gradually introduced into the menu, which will enable the body to quickly adapt to the new diet.
• Regularly eat fermented milk products. One of the causes of constipation is dysbiosis. To normalize the intestinal microflora, you should drink kefir, yogurt, and fermented baked milk every day.
• Every day, eat vegetable soups and cabbage soup, which are cooked in a weak broth.
• Eat porridge. For constipation, oatmeal, millet, buckwheat, corn porridge. It is permissible to add fresh fruit to them.
• Minimize your intake of excessively fatty, fried and salty foods. Intestinal motility can also be worsened by pickled and smoked foods, semi-finished products, fast food, sweets, and chocolate products.

Everyone’s body has individual characteristics, and therefore choosing the optimal menu for constipation is possible only through experimentation. There is no need to rush and take medications.

The above instructions make it possible to navigate when choosing healthy food products with a laxative effect.

Drinking regime

The functioning of the intestines must be improved by bringing the drinking regime back to normal. Without proper intake of fluids into the body, eliminate constant constipation will be impossible.

In order for the intestines to function properly, the patient should drink water at the rate of 30 g per 1 kg of body weight. For adults with standard body weight, this will be approximately 2 liters.

If you are constipated, you need to drink water correctly. 1 glass of water, which you drink in small sips after sleep, will help normalize the microflora. It is permissible to add lemon juice or a spoonful of honey to the water.

The most common drinking mistake is consuming a significant amount of drinks during a meal. It is necessary to drink between main meals approximately an hour after the meal or 30 minutes before it.

Physical exercise

Promotion motor activity is important aspect improving bowel function. During chronic constipation, it is necessary to exercise in the morning.

Regular physical exercises (bending over, squats, running in place) help improve blood flow in the lower section intestines and thereby normalize the entire digestive process.

Long walks, cycling, and swimming will be useful for constipation. Increased physical activity is also necessary for those who spend a long time in a monotonous position due to work.

Traditional methods for relieving constipation

Increasing physical activity, normalizing nutrition and drinking regime make it possible to normalize intestinal function, but not immediately.

Therefore, to get rid of constipation at the initial stage of therapy, you should use traditional medicine that helps to quickly empty the intestines. The most common methods:

• Senna grass. It is brewed at the rate of 1 liter per 1 glass. boiled water, infused, filtered and drunk in equal parts throughout the day. Can cause discomfort and painful sensations, therefore it is not recommended when eliminating constipation in childhood and pregnant women.
• Sweet medicine. It is necessary to wash and cut 200 g of prunes, figs, dried apricots, raisins and dates. This mass must be mixed with 5 tbsp. l. honey You should consume 3 liters. throughout the day. The product is useful for everyone, it makes it possible to improve intestinal function for children, elderly people and pregnant women.
• Consumption of vegetable oil. Eating 1 liter helps improve intestinal function. olive, sunflower, linseed oil which should be drunk in the morning on an empty stomach. Vegetable oil helps relieve constipation in infants, but they only need to give it a few drops.
• Elimination of the phenomenon using wheat or rye bran. First, they need to be steamed using boiling water, after which they are consumed in this form or added to salads and cereals. Daily dosage bran for an adult reaches up to 30 g, but it should be approached in stages, starting with 1 spoon.

Disturbance of stool during constipation leads to adverse consequences, which are quite difficult to get rid of.

To avoid complications, it is necessary to restore intestinal function after the appearance of initial signs pathological change his works.

When the use of natural laxatives does not give the desired result, then in order to normalize the functioning of the intestines, it is permissible to use medications, after consulting with a specialist.

Useful video

Intestinal dysfunction occurs most often in autumn and winter. With the onset of cold days, people begin to eat more high-calorie foods. The stomach has difficulty digesting heavy foods. And the intestines react very sharply - constipation or diarrhea, poor digestibility nutrients. Hence the ugly, sallow skin color, strange rashes, drowsiness, and constant fatigue.

How to normalize intestinal function? You can take special medications prescribed by the doctor. Only you will have to do this all your life, if you don’t try to change something yourself.

But before you go to the clinic, try following a few recommendations at home. They are very simple, easy to follow, and the result is decent. The only requirement is to do everything systematically. That is, persistently and for a long time. Nothing will change in two days, but in 30 days it will. If after this period the intestines continue to “delight” you with unpleasant surprises, then feel free to go to the clinic. By at least, so you won’t reproach yourself and will do everything in your power.

• diet
• proper food
• water norm
• sport
• vitamins

But now there’s no need to put on a sour face and laugh under your breath. The list is, of course, similar to the standard requirements healthy image life. But this is only at first glance. Read to the end first. I assure you that you will find a lot of interesting things for yourself. And here there will be no classic advice that has already set one’s teeth on edge. Go?

Diet

What do you usually do? We woke up, turned on the kettle, and went to do our morning hygiene. Afterwards we sipped a cup of coffee or tea, got dressed and rode off. To work, study, and other matters. During the day, we munched on some fast food or drank yogurt. In the evening they came, they looked like Tuzik in a garbage dump, and it was hard to breathe. It's almost night and you can't sleep. The intestines growl indignantly - it will not be able to cope with your culinary “exploits”.

Start by turning on the microwave together with the kettle in the morning. And put the sandwich or porridge prepared the previous evening in it. The sandwiches can generally be sliced ​​and frozen individually. While you wash your face and brush your teeth, breakfast will be ready. And if you snack on an apple or some other fruit, it’s absolutely wonderful! Don't have time? Eat an apple while you leave your apartment or walk to the bus stop. And it doesn't look stupid.

For a lunch snack, prepare in the evening a small container with a piece of white meat or fish, three tablespoons of a side dish (cereals, potatoes) and throw in raw peeled carrots or some nuts, dried fruits are fine. Again apple, pear, cucumber. Take whatever vegetables are available. A container of food will not take up much space in your bag, and will benefit your intestines.

Now there is no need to be indignant that there is nowhere to warm up, it’s inconvenient to eat... Stupid excuses! So, is it normal to sip cold yogurt from a bottle? Is cold porridge or meat really terrible? Or is it convenient to chew cheburek on the go, but gnawing carrots or nuts requires special conditions?

Don't talk nonsense. Get your breakfast and lunch in order. Then you won’t overeat for dinner either. And in the evening there will be time left for tomorrow to pack food with us.

Proper food

By the way, about products. Noooo, don't skip this point! We will not explain to you about diets and teach you how to cook only healthy food. Let's just give some recommendations on how to improve your diet in positive side and at the same time do not deny yourself your loved one.

Sweets. It's rare that anyone doesn't like them. You shouldn’t completely exclude them from your diet; glucose helps your brain function normally. But is it possible to replace them? Can. Sometimes try buying carrot cake instead of your favorite cake. No need to grimace. Only sometimes.

Chocolate. Instead of white or milk, buy bitter. Or cocoa in general. And it's not funny at all. No one is forcing you to give up completely. But it is quite possible to alternate periodically.

Instead of white bread- unsweetened waffles or crackers. Instead of soda - mineral water or tea. Instead of pasta in the evening - a pile of vegetables. I repeat, not always, but only periodically. The intestines will reward you with good work, and you can praise yourself.

At every step they shout to us about the dangers of semi-finished products. Hm. It depends on what you mean by this word. Instant pasta is one thing, but dumplings stuck in the freezer on a day off are quite another. Do you have a free minute? Make your own “convenience foods” and stick them in the freezer.

Then praise yourself again when you come home in the evening without legs and the desire to cook something. They poured some water into a saucepan, salted it, plopped in some cabbage rolls, cutlets or dumplings, put it on a small fire, and then went into the bath to rest. After about 40 minutes we arrived at the finished dish. All! You can say to yourself: “Oh, what a great guy! No wonder I spent half the weekend fiddling with these preparations!”

Water norm

We quickly forgot everything we heard and read about the mandatory two liters of water a day! To whom does this rule apply? Girl student weighing 40 kg? Or a portly matron, on whose scale the needle runs over a hundred? Everything is individual. And it is not at all necessary to look for a formula, calculate according to your constitution and volumes.

Again, take a small bottle of clean drinking water with you. We put it on the desktop or in front of our eyes. There is no need for any alarm clocks reminding you to drink a glass every hour. Your gaze stopped at the bottle - take a few sips, even if you don’t want to drink. They didn’t remember about water, but that’s okay. Then remember. Is it over? Let's go pour a new one, if possible.

Gradually, these sips will become a habit. Without self-abuse and for the benefit of the intestines.

Sport

Oh, my favorite topic! Yes Yes. What activities do you do when you have absolutely no time or energy left? Okay, but what if you move sports to the morning or even to the middle of the working day? And why is this impossible? Physical activity- this is not just a sprint race or daily swimming in the pool. For your gut health, you don't even have to go outside.

For example, in the morning. Set your alarm 5-10 minutes earlier. There will be more than enough of them. Without getting out of bed, stretch thoroughly, thoroughly. Are you awake? Great!

We turn over on our backs and do a bicycle. No need to sweat. As soon as your breathing starts to get difficult, you stop and go wash and have breakfast. Usually this is 15-20 movements. Do you think this will give you nothing? But in vain. The abdominal muscles tense, the intestines have to start working. If possible, on the way to the bathroom or kitchen, bend over, squat or hang on the door frame several times, raising your legs. It's not difficult and only takes 10 minutes of your time.

Let's say in the morning you desperately don't have these 10 minutes. Then we move the lesson directly to work time. After all, in the middle of the day you go to drink, recover, smoke? So why not sit down or bow along the way? And let your colleagues look askance. Are there not enough eccentrics in the world? You have your own cockroaches, they have their own problems.

Down with prejudices, you need to normalize your intestinal function. And to particularly curious colleagues, you can explain your movements with a stiff back.

Or in general, for example, they went to relieve themselves. They probably lingered in the toilet. Correct your hair and makeup. Hold for another three minutes and swing your legs back and forth. Or sit down again and stretch. The main thing is to use your abdominal muscles. And so every time you go.

It seems to you that these actions are insignificant. Check it out. Then we'll see.

Vitamins

Now let's be banal. There is no way without this. Everyone has long known that in order to receive daily norm a person needs to eat a good bucket of raw vegetables and fruits a day. Or take vitamin and mineral complexes. Often, there is no time, energy, desire, opportunity or money to consume a heavy dose of greens. Yes, many reasons can be given.

Then choose medical supplies. Just under no circumstances take dietary supplements or vitamin pills on your own! And let Tanka drink, she feels good. And I can too." You and Tanka have absolutely different organisms, even if you are twins.

Take the time to see a doctor and explain your situation. Let him prescribe those drugs that will benefit you. You may have to spend a little money. Well then, on yourself!

And, of course, do not forget to still eat raw vegetables and fruits. They will not only add to your body useful substances, but will also make the intestines work normally. After all, such an amount of fiber will force peristalsis to actively move.

It’s not at all necessary to forcefully shove it into yourself sauerkraut or gnawing on an apple with a sigh. At will or if possible, without violence against yourself. In the end, if you need to normalize intestinal function, you will do it without “I don’t want to.” Only because it is necessary. And if it’s not necessary, then there’s no point in worrying about it. When the time comes, you'll get busy.

A few tricks

1. Now it has become fashionable to cleanse the intestines. There are many ways, starting from specially prepared products and ending herbal infusions. Before you start, think about where you will spend the next 24 hours. Otherwise, when the intestines begin to cleanse themselves in a crowded place, you will be completely embarrassed! And you won’t have time to run.
2. Instead of questionable recipes, pamper your stomach with fermented milk products more often. Not plain milk, namely kefir, fermented baked milk, bifidok, yogurt. Then the beneficial intestinal microflora will always be normal and work like clockwork.
3. You can have breakfast not only with porridge heated in the microwave. Pour 3-4 tbsp into a bowl. l. rolled oats flakes, pour boiling water or kefir and stomp on water treatments. Then you come, and breakfast is already ready. You can eat it with an apple or nuts. Or vice versa, add salt. As your taste pleases. But cooking is quick and stress-free. Just don't take ready-made muesli. There's a wagonload of sugar and some processed candied fruit.
4. Most herbs intended to normalize intestinal function require laxative effect. Please remember this before your appointment.
5. They say that drinking during meals is bad for the intestines. Allegedly gastric juice washed off. Where does it go? Like a goose or something? digestive tract? Water and food fly by instantly and with a whistle! Fine. What about the soup then? Does it also go through your stomach? Well, liquid... juice washes away! What nonsense. Did everyone learn about body structure in school? Let's remember the shape of the stomach. It is designed to allow food to linger and be digested. And the soup and water should also be digested. Therefore, gastric juice is washed off with water only from the walls of the stomach. And bye the process is underway digestion, it’s not going anywhere. So drink whenever you want.

How to normalize intestinal function? Easy and relaxed. Gradually changing for the better and without self-abuse. Follow our recommendations and don’t get sick!

Video: Improving Bowel Function with Exercise

How to improve bowel function during constipation? This question is asked by those who are faced with such a problem. So that there is no similar phenomena, you must adhere to a certain diet. Quite often, to correct stools, they are prescribed special drugs or are used traditional methods.

To do this, you need to eat right and follow drinking regime. An adult should drink 30 ml of water per 1 kg of weight per day. In the morning you should drink 1 glass of liquid with 1 tbsp. l. honey This should be done 15-20 minutes before meals. The beekeeping product helps expand the intestines, softening its contents, and this improves bowel movements.

It is very important that the food is filled with proteins and carbohydrates and is varied. Be sure to add a lot of vegetables, fruits, meat, fish, cereals and fermented milk products. You should try to eat food at the same time so that your body develops a habit. Also, to improve intestinal functions, you should add to the diet:

• spinach, cilantro, dill, lettuce;
• zucchini;
• dried apricots, figs, prunes and raisins;
• natural juices(tomato, apricot, apple, pumpkin).

You will have to limit your consumption of coffee, cappuccino, chocolate, blueberries, rice and bread. Very healthy to drink herbal teas and infusions (chamomile, mint, lemon balm, etc.)
Once the power supply is established, attention should be paid to physical activity and sports. It is necessary to do gymnastics every morning to improve intestinal motility.

Exercises for constipation

There are several exercises that can be done even in bed. You need to lie on your back and pull your stomach in and out very strongly. Such manipulations must be done 10 times.

The “bicycle” exercise helps with constipation. You need to raise your legs (lying on your back) and slowly rotate them. You can gently press on the abdominal area near the navel, and then gently massage this area.

In order for the intestines to work smoothly, you need to do a circular massage under the mammary glands. A prerequisite is to perform all manipulations clockwise.

Experts recommend stretching the little fingers of both hands. At the end of the exercises, you should move on to more active gymnastics - you can squat, lunge and lift your pelvis.

The optimal diet for normalizing intestinal function

Quite often doctors prescribe special food to cleanse the intestines and adjust its functioning. Optimal diet will allow you to quickly tone your body. Typically, the diet must be followed for 3-4 days.

Recipes

1. In the morning you need to eat 0.5 tbsp. l. grains of sprouted wheat and flaxseeds. Then you need to drink 250 ml of warm water. It is allowed to start breakfast only after 20-30 minutes.
2. In the morning, it is recommended to eat oatmeal with water (always unsalted and unsweetened). You can add honey, dried fruits, nuts, fresh berries, apples or strawberries. The optimal drink is mint or chamomile tea. You can also eat yoghurts.
3. Can be used as a snack walnuts, almonds, a few apples, vegetables or fruit juices. For lunch you should cook steamed vegetables or steamed soup. butter. This food can be alternated with cabbage and carrot salad or applesauce. To supplement lunch, you are allowed to cook a small portion of boiled chicken or fish. Your next snack should consist of: herbal tea and fruits.
4. Half an hour before dinner you need to drink 0.5 cups of sour cream (low-fat). For evening food, you can eat fruit salads, fish, and a couple of slices of black bread. Immediately before bed, you need to drink 500 ml of yogurt or kefir.

Help from medications

It is possible to normalize intestinal function in an adult using medications.

You can use medications only for prolonged constipation and always after consultation with a specialist.

• For effective therapy Doctors often prescribe prebiotics. Such agents help stimulate the growth of lacto- and bifidobacteria. Medicines block the occurrence of carcinogenic and toxic products, which leads to easy emptying. The most common and effective drugs this group includes:

1. Lactusan;
2. Maxilak;
3. Prelaxan;
4. Duphalac.

• Sometimes doctors may prescribe irritants, which help stimulate mucosal receptors and have a quick effect. After taking such medications, defecation occurs after 15-20 minutes. But you should not get carried away with medications of this group, because they can cause addiction to the body. The most popular drugs:

1. Senadexin;
2. Guttalax;
3. Seine;
4. Regulax.

• Sometimes doctors prescribe other medications. It can be:

1. Hilak forte;
2. Frutolax;
3. Cheongin;
4. Isilax;
5. Enteroleptin.

When taking medications, you must follow the instructions and adhere to medical recommendations. In no case should you exceed the prescribed course of therapy, as this may lead to negative consequences.

Use of folk remedies

There are many folk ways How to normalize bowel function during constipation.

• Recipe 1
  Often to solve this sensitive issue prepare a salad of apples, beets and carrots. The ingredients should be grated or blended and then seasoned. It is recommended to eat the dish in the morning or evening. Dessert made from dried fruits is great for children. You can choose them to your taste, but prunes, dried apricots and figs are usually used. Mix the ingredients in a blender, then add 5-6 drops to the resulting mass. lemon juice and 1-2 tbsp. l. honey This dish can only be consumed in the morning and on an empty stomach.
• Recipe 2
  To normalize stool, tea is prepared from carrot tops. You need to take the greens of such a vegetable, grind them and sift them. Then you need 1 tsp. Brew 500 ml of boiling water for raw materials. To improve the taste, you can add a little sugar to the drink. The duration of use is 30 days, even if the intestines have begun to function normally.
• Recipe 3
  Can be used by an adult wheat bran, which are brewed with water or milk. Coriander is used to improve intestinal function. The seasoning should be added to soups or porridges, 0.5 tsp. onto the pan.
  To normalize stool, you can drink lingonberry infusion. You need to take 160 g of berries, wash them thoroughly and put them in a hot thermos with water. Then the container should be wrapped in a plastic bag and woolen cloth. The drug must be left for 3-4 days in a dark room, and then regularly take a 75 ml drink in the morning.
• Recipe4
  To normalize stool, you can prepare a remedy from the herb yarrow and dandelion flowers. 1 tbsp. l. dry ingredients, pour 250 ml of boiling water and leave to infuse for 20-25 minutes. It is recommended to take the drug throughout the day, several sips. To facilitate bowel movements, you need to prepare tea from chamomile and nettle. You should take 1 tbsp. l. raw materials and brew with 1 glass of boiled water. The drink should be infused for 60 minutes, after which it should be drunk in small sips.