At the beginning of July, do you feel constipated? You are not alone. According to Dr. Gérald Kierzek, the summer heat promotes constipation by disturbing hydration and eating habits. Back to return of the most frequent constipant errors.
Do not drink enough water
“Dehydration dries up the stools, making them harder and difficult to evacuate. However, in summer, perspiration accelerates water loss. It is therefore recommended to drink 1.5 to 2 liters of water per day, or even more in case of physical activity, and to favor water rich in magnesium (like hepar or countered) as well as infusions, in particular mauve herbal tea”, advises the medical director of True Medical.
Eat too little fiber
“Summer meals (ice cream, barbecues, aperitifs) are often poor in fibers, however essential to the proper functioning of the transit. So favor fresh fruit (melon, prunes, figs), raw vegetables (cucumber, zucchini) as well as whole grains. Avoid excess of white rice, pasta or non -whole bread”, advises Dr Gérald Kierzek.
Reduce your physical activity
“Sedwarding, frequent in summer (long naps, car journeys …), tends to slow down intestinal contractions. I therefore recommend walking at least 20 to 30 minutes a day to stimulate peristalsis. Soft activities like swimming or bicycle are also useful to remain active without suffering from heat”, says the medical expert.
Abuse constipant foods
“Certain foods can worsen constipation without noticing it. This is particularly the case with green bananas, chocolate and red meat which must be limited. It is also important to reduce your consumption of coffee and alcohol, which have a dehydrating effect”, alerts the doctor.
Ignore the desire to go to the bathroom
“On vacation, we often repel the moment to go to the toilet, for the sake of comfort (public toilets, offbeat schedules). It is however important to listen to your body as soon as you want to go to the saddle and not to hold back. Adopt a squatting position, by raising your feet with a small stool, can also facilitate evacuation”, underlines the medical director of True Medical.
And in an emergency?
“Drinking a glass of lukewarm water with lemon juice on an empty stomach can help. You can also consume 2 to 3 prunes previously soaked in the water, or take a tablespoon of olive oil in the morning to promote transit”, advises Dr Gérald Kierzek.
Also avoid daily:
- Irritating laxatives (dulcolax type) without medical advice;
- Excessive consumption of dairy products, which can constitute.
“For a summer without constipation, bet on good hydration, a diet rich in fiber and regular physical activity. Adapt your eating habits and keep a stable rhythm, even during the holidays!”, concludes the medical director of True Medical.