Tips for fast constipation relife: Constipation is such a problem related to digestion that makes life difficult. It has difficulty in bowel movements and stool becomes hard. This problem is caused by unhealthy catering, water and lack of exercise. When there is a lack of water in the body, metabolism starts slowing down. Metabolism slow means digestion also slows down. If the digestive is slow, the stool will also be reduced and the stool that will be made will be hard, which will make it very difficult to get out of the body. This is the reason that old constipation spoils life. This also makes a person mentally disturbed. In the news of Indian Express, nutritionist Pooja Makhija has suggested a simple and effective way to get relief from constipation, which has been called HMF rule.
What is 3 rules
Pooja Makhija has given three rules to get relief from constipation, it has been called HMF. In this, H means hydration i.e. drink plenty of water and M is from the movement of M, ie, exercise a lot, shake the body and F means fiber. That is, consume green leafy vegetables plenty.
1. Hydration – It is necessary to maintain sufficient amount of water in the body. Water makes the stool soft, which makes the bowel move easily. According to Pooja Makhija, drink two cups of water instead of every tea or coffee cup.
2. Movement – Regular physical activities such as walking, running, yoga or dance activate the digestive system and make the bowel move regular. Pooja Makhija says that even simple walk can do magic, but it is important to do it daily.
3. Fiber – Increasing the amount of fiber in the diet brings bulk in the stool, which makes it easier for bowel movement. Fiber -rich diets include fruits, vegetables, dal and whole grains. It is said that half of the plate should be filled with green vegetables and fruits.
3 How to follow the rule
You can follow these rules in this way. Drink at least 8-10 glasses of water throughout the day. Eat rich fruits and vegetables like water like cucumber, watermelon and cucumber during the summer season. Do at least 30 minutes of physical activity daily. It can be in the form of walking, running, cycling or yoga practice. Include fiber -rich foods in your diet. Such as oats, whole grains, fruits, vegetables and dal.
Other ways to relieve constipation
The natural treatment for this is to consume dried plums (prunes) because they have natural luxurious properties. Apart from this, drinking lemon juice mixed with hot water also improves digestion. Do the yoga. Yogasanas like Pawanmuktasana, Malasan and Bhujangasana activate the digestive system and relieve constipation. Constipation is a common problem, but you can control it by following the HMF rule. The combination of hydration, movement and fiber keeps the digestive system healthy and reduces constipation problem. If the problem of constipation continues, it is necessary to consult a doctor.
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