It is possible to improve intestinal transit as long as you adopt some healthy habits. This is mainly about diet and exercise. If there is no improvement after applying these tips, consult a specialist.
Improving intestinal transit is not as difficult as some people think. In fact, there is no need for exaggerated measures or excessive sacrifices to achieve it. In general, it is enough to acquire and practice simple habits.
Constipation is a common problem today, with estimates suggesting that three out of every ten people suffer from it. However, constipation mostly affects women . Most people manage to improve their intestinal transit when they adopt a healthier lifestyle.
Also, many people resort to laxatives and laxatives to control constipation problems , but this is not recommended because of the side effects. It is much better to take special measures to improve intestinal transit and thus solve the problem.
Intestinal transit
Intestinal transit is the time it takes for food to travel from the beginning of the digestive system (i.e., the mouth) to the end of the digestive system (i.e., the anus) . Typically, the total process takes 30 to 40 hours. A range of 72 to 100 hours is also considered normal, especially in women.
When digestion takes more than 100 hours, intestinal transit is considered slow, although times vary greatly from person to person. This is what causes constipation. Conversely, when transit is too fast, a person gets diarrhea. Remember that neither condition is desirable.
Improving intestinal transit basically means increasing the speed of intestinal transit to avoid the discomfort that comes with constipation. The idea is to increase the frequency of bowel movements.
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Diet to improve intestinal transit
This is the best way to improve intestinal transit. These diets aim to include certain foods in your diet that speed up digestion, rather than depriving you of anything.
Professionals recommend increasing your fiber intake, so opt for whole grains. Whole grains are beneficial because their abundance of fiber is key to improving intestinal transit. Fruits, vegetables, legumes , and nuts are also high in fiber.
You should also include probiotics and prebiotics . This is because they contain lactobacillus acidophilus bacteria, which help prevent health problems such as constipation . In addition, try to drink at least one and a half liters of water a day , as it will facilitate the passage of stools through the colon .
Special exercises
Exercise is good for your overall health, and one of the things it promotes is bowel transit. Aerobic exercises, crunches, and hip mobility are especially effective in preventing constipation and show almost immediate results.
This is because exercise activates the abdominal muscles and promotes bowel movements. The most recommended aerobic exercise is thirty minutes of brisk walking every day . As for abdominal exercises, do them three times a week and do three sets of fifteen exercises each session.
To do these, lie on the floor and slowly pull your knees towards your chest, holding this position for fifteen seconds. You can also do hip mobility exercises such as rotations, stretches, and other exercises that activate this area.
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Other suggestions
One of the best measures to improve intestinal transit is to retrain the bowel. The goal is to create a routine where bowel movements always occur at the same times. So, choose a time that suits you and sit on the toilet for about ten minutes every day.
Also, go to the toilet when you feel the need and do not strain to relieve yourself. A clockwise abdominal massage is a great way to speed up bowel movements. You should massage the abdominal area clockwise for five minutes.
Remember that tight clothing restricts bowel movements and is therefore not recommended. Also, reduce your consumption of coffee, tea, refined flours, tobacco, aged cheeses and simple sugars. Drinking a tea made with herbs that are good for digestion after each meal also helps with both digestion and bowel movements.
