Almost without realizing it, the desired holidays have passed, and we return to our usual routine. Hopefully, we have managed to recharge our batteries and come back full of energy to face new challenges.
At this point we have already returned to work, the children to school, after-school, the gym and a long etc. But everything is probably not in order yet. Many times during the holidays, we lose our intestinal regularity, and there is a certain tendency to constipation.
If this is your case, or you simply want to improve your eating habits, we advise you to take note of the following recommendations so that, now, everything is in order again. We must take into account four basic points: increase fiber consumption, drink enough water, take beneficial bacteria and exercise. Let’s see them a little more in detail.
Fiber Is Essential For Good Health
Remember the five servings of fruit and vegetables a day:
- It would be two servings of vegetables every day, that is, both at lunch and dinner there must be a portion of vegetables or salad. We especially recommend escarole, aubergine, artichokes, endives, radishes, asparagus and spinach.
- And three servings of fruit every day: For example, 2 for dessert and another at mid-morning or mid-afternoon. Due to its proven action against constipation, we recommend that one of the fruit servings you take is kiwi. Several studies show that consuming two kiwis daily improves intestinal transit and prevents constipation. This benefit comes from its soluble fiber content (which produces softer stools because it retains water) and insoluble fiber (which increases stool volume).
Water, Without It, The Fiber Cannot Perform It’s Function
Drink approximately 1.5 to 2l of liquids a day, and water is the best choice. This point is important to achieve adequate hydration. If the body lacks water, it will extract it in most of the food you eat, so that the residue will be drier and will make it difficult to expel. On the other hand, if you accompany foods rich in fiber with water, it will help to hydrate the stool, increase its size and facilitate its movement throughout the intestine.
For A Healthy Flora Take Fermented Dairy
Yogurt and other fermented dairy products contain beneficial bacteria that will help improve your intestinal flora, essential for the proper functioning of your intestine.
Exercise Improves Blood Circulation
Get regular exercise. In addition to its physical or psychological benefits, staying active helps improve general blood circulation and also microcirculation in the intestinal area. It stimulates peristaltic movements, that is, movements of the intestine, improving its transit.