Almost without realizing it, the desired vacations have passed and we return to our usual routine. With a little luck, we will have been able to recharge batteries and return full of energy to face new challenges.
At this point we have already returned to work, children to school, after school, the gym and a long etc. But it is likely that not everything is still in order. 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 yes, everything is back in order.
We must take into account 4 basic points: increase fiber consumption, drink enough water, drink beneficial bacteria and exercise.
Let’s look at them a little more in detail.
Fiber is essential for intestinal health
Remember the 5 servings of vegetable fruit a day:
- It would be 2 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, eggplant, artichokes, endives, radishes, asparagus and spinach.
- And 3 servings of fruit every day: For example, 2 as a dessert and another in the middle of the morning or mid-afternoon. For its proven action against constipation, we advise that one of the fruit rations you drink is kiwi. There are several studies that show that consuming two kiwis daily improves intestinal transit and prevents constipation . This benefit is given by its soluble fiber content (which produces softer stools because it retains water) and insoluble fiber (which increases the volume of feces).
Water, without it, fiber cannot perform its function
Drink approximately 1.5 to 2 liters of fluids a day, water is the best choice. This point is important to get adequate hydration. If the body lacks water, it will extract it in most of the food you consume, so that the residue will be drier and make it difficult to expel it. On the other hand, if you accompany fiber-rich foods with water, it will help to hydrate the stool, increase its size and facilitate its movement along 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
Practice exercise regularly. In addition to its physical or psychological benefits, staying active helps improve general blood circulation and also the microcirculation of the intestinal tract, and stimulates peristaltic movements, that is, bowel movements, improving its transit