3 Tips to Prevent Constipation during Fasting
There are several common diseases that occur when fasting. One of them is difficult bowel movements or constipation. Constipation during fasting is often caused by lack of drinking, as well as changes in diet and activity. To relieve constipation complaints and prevent them from coming back, there are a number of things you can do.
Constipation or constipation is a difficult condition that is characterized by CHAPTER frequency less than 3 times a week. In addition, constipation sufferers also often experience complaints of stool that feels hard, a lump in the anus, and must push to remove the stool.
Causes of Constipation during the Fasting Month
In a study of 900 healthy people who fasted during Ramadan, it is known that fasting can significantly increase the risk of constipation. This study revealed that the risk of severe constipation can increase in people who are fasting for more than two weeks.
Lack of knowledge about the types of foods that are good for consumption, reducing fluid intake, as well as changes in diet, intake, and eating schedule are causes of constipation when fasting. In addition, we tend to reduce physical activity during the fasting month. It also can increase the risk of constipation.
From other studies it is known that the risk of constipation will increase if the amount of fiber consumed is less than 15 grams per day, and the amount of water taken is less than 750 ml (about 3 cups) per day.
Tips for Preventing Constipation while Fasting
To stay fit and avoid constipation during fasting, we need to do the following three things:
1. Sufficient fluid needs
Even though you are fasting, your body’s fluid needs must still be met. Drink at least two liters of water or 8 glasses a day. Expand the consumption of fluids, ranging from breaking the fast until before dawn. Reduce your intake of caffeine, alcohol, and soda, because it will make the body lack of fluids and make you thirsty quickly.
2. Increase fiber intake
Increase fiber intake, especially at dawn. Sufficient fiber intake not only prevents constipation, but can also reduce hunger while fasting. Fibrous food is digested more slowly so it can make you full longer.
To increase fiber intake, increase the portion of fruits and vegetables in the diet. The recommended amount of fiber intake is at least 18 grams per day. For comparison, a whole wheat bread, one apple, or one banana contains about 2 grams of fiber.
3. Doing light exercise
Mild exercise that is done regularly is proven to help the intestines move more actively. A good bowel movement will facilitate the process of spending stool and prevent constipation. Avoid doing strenuous exercise that drains sweat during fasting, because it can cause dehydration and fatigue.
In addition to doing the three things above, make sure your diet is nutritionally balanced and hygienically processed. If constipation persists, you can use laxatives or laxatives to facilitate bowel movements. Use laxatives according to the rules of use, and avoid using excessive or long-term laxatives.
Fasting month is a month full of blessings. So, don’t get constipated as a reason for you not to fast. By doing the methods of preventing constipation above, it is hoped that your bowel process will remain smooth. However, if constipation does not improve, consult a doctor to get further treatment.