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Adiós al estreñimiento

Dieta


Mujer comiendo manzana
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¿Tienes problemas habitualmente para ir al baño? Cuando vas, ¿te resulta molesto? ¿Sabes que el estreñimiento debilita el suelo pélvico? Regular el tránsito intestinal es muy importante, por eso te damos algunas claves a tener en cuenta.


Compártelo con tus amigas:

¿Sabías que casi un tercio de la población sufre alteraciones del tránsito intestinal? Además, en el caso de las mujeres, el estreñimiento crónico, que suele sumarse a otros factores como el embarazo o la menopausia, provoca un debilitamiento de la musculatura del suelo pélvico.

Existen algunas dificultades para saber qué es el estreñimiento. Lo podemos definir como una frecuencia de las deposiciones inferior a tres semanales o bien cuando se padecen importantes molestias para la defecación, las heces son muy duras o se tiene la sensación de que no se ha terminado de evacuar. En ocasiones, el estreñimiento puede presentar otros síntomas asociados, como dolor de cabeza, falta de apetito, cansancio o irritabilidad.

El ritmo deposicional normal, como ya sabemos, se puede alterar por numerosos factores. La presencia de algunas enfermedades, la toma de ciertos fármacos, el estrés, la falta de actividad física o algunos factores dietéticos, debidos principalmente a los malos hábitos en la dieta diaria, como la escasez de fibra, pueden alterarlo. Por eso debemos prevenir y tratar el estreñimiento crónico.

Claves a tener en cuenta

Te damos cinco claves muy a tener en cuenta:

  1. Fibra:
    Incluida en cereales integrales, frutas y verduras, ayuda a formar heces más suaves y voluminosas. Hay que aumentar su consumo siempre de forma progresiva, para acostumbrar al organismo y evitar problemas como gases o sensación de hinchazón. Si utilizas suplementos de fibra debes consultar a tu médico o farmacéutico cuáles son los más adecuados para ti.
  2. Agua:
    La deshidratación puede ser una causa del estreñimiento. Trata de beber entre 2 y 3 litros de agua diarios, especialmente si tu alimentación es rica en fibra o si practicas una actividad física habitualmente. Puedes tomar agua pero también son válidos los zumos, caldos, infusiones y bebidas refrescantes.
  3. Ejercicio:
    Practicar algún tipo de ejercicio, unos 20 a 30 minutos al día, ayudarán a regular tu aparato digestivo. Empieza por actividades suaves como caminar, nadar o bailar. En todo caso, siempre elige la que más te guste.
  4. Rutina:
    Es importante asegurarte de ir al baño cuando sientas la necesidad de evacuar, no retrasando este momento bajo ninguna circunstancia.
  5. Laxantes:
    Solamente toma laxantes si tu médico te lo indica.

Estos consejos, además de ayudar a evitar el estreñimiento, influyen de forma positiva sobre el estado de tu suelo pélvico, y evidentemente sobre tu estado de salud general, haciéndote sentir más saludable y activa.

Fuente: Serafín Murillo, nutricionista

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Compártelo con tus amigas:
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