We always hear about nature calling. You strain on the toilet for so long with no results. You are constipated. Almost everyone goes through it at some point. In fact as much as 27 per cent of adults experience it, studies have revealed.
Sometimes constipation stems from stress, experts say. And at other times, it is brought on by a medical condition. Still, other times it is believed that what you eat goes a long way towards relieving or preventing the unpleasant condition. The fact is, we are eating too much of junk/processed food nowadays. Generally, some of these foods are deficient in healthy nutrients. And they contain a lot of salt and unhealthy fats. This habit is slowing down our digestive system and ruining our long term health. Thus, they contribute to poor digestion and can cause constipation.
According to studies, the normal length of time between bowel movements varies widely from person to person. Some people have them three times a day. Others have them just a few times a week. Going longer than 3 or more days without one, experts say is unusually too long. They are also of the view that after 3 days, your poop gets hard and therefore more difficult to pass.
Medical experts generally agree that you should limit the time you spend sitting on the toilet to ten minutes or less. “If you find that it consistently takes you longer than this to take care of business, consider eating more fibre, which helps ward off constipation” ,Dr. Marc Leavey, primary care physician said.
Experts have recommended that eating oranges is one sweet way of relieving constipation. Adding more fibre like one or two oranges to our diets can greatly improve our bowel movements and digestive health. Orange is a very good fruit for human health. Studies have shown that oranges are full of dietary fibre, which stimulates digestive juices and relieves constipation. A medium size orange has 3 g of fibre. Eating one or two oranges every night before you go to bed and in the morning can also help prevent constipation and help to keep your digestive system functioning optimally.
Secondly, oranges contain very high levels of vitamin C. Vitamin C has laxative properties. Higher doses of vitamin C have been shown to have a laxative effect, which can provide some welcome relief for constipation sufferers. It works by increasing the speed of the digestive process, thereby increasing the frequency of bowel movements and allowing food matter to pass quicker through the intestines and prevent blockages or build up.
Long-term constipation has its own special brand of side effects. It is important to note that when constipation is persistent and is accompanied by severe abdominal pains or blood in the stool, it could indicate an underlying health issue that should be looked at by your doctor.