5 Tricks to Relieve Constipation During Fasting, Making Your Stomach More Comfortable

"5 Tricks to Relieve Constipation During Fasting, Making Your Stomach More Comfortable"

Dream - For Dream friends who are Muslims, fasting for 30 days is a mandatory worship every year in the month of Ramadan. Fasting is usually done for approximately 12 to 13 hours, from sunrise to sunset.

For body health, fasting has many benefits, such as giving rest to the stomach and stabilizing blood sugar. Research also states that fasting can make the mind healthier.

Now during fasting, there is a common problem that arises in digestion, namely constipation. This is because sometimes we neglect our fiber intake, making it very difficult to have a bowel movement. To prevent and overcome this problem, try the following tricks, Sahabat Dream.

1. Consumption of Foods that Contain Plenty of Fiber

During Ramadan, Sahabat Dream may only eat during sahur and iftar, resulting in a reduced intake of food absorbed by the body. Make sure that the intake of fiber is fulfilled during those moments.

Consuming food that contains a lot of fiber has been proven to reduce the risk of constipation. Samina Qureshi, a diet expert, suggests consuming high-fiber foods during sahur.

"Oatmeal can be a quick and easy choice. Other options include smoothies with fruit that contain plenty of water, peanut butter, grains, yogurt, or chia seeds can also add fiber," said Qureshi. Try to consume fiber from natural sources, Sahabat Dream. Always include fruits and vegetables in your iftar and suhoor menu."

2. Increase Drinking During Sahur and Iftar

It should be noted that water and fiber have a significant impact on digestive health. If Sahabat Dream only consumes fiber without drinking enough water, it may become more difficult when having a bowel movement.

2. Perbanyak Minum Saat Sahur dan Berbuka

Drink at least one liter of water every day. You can start drinking during iftar, regularly in the evening, and end it when it's time for sahur. The easiest way to check whether your body is sufficiently hydrated or not is through the color of urine. The normal color of urine is light yellow or pale yellow. If the urine is dark yellow, it means you need to drink more!

3. Breathing Exercises

Good breathing, especially diaphragmatic breathing, will affect the cardiovascular system, respiration, and even the digestive system. One digestive problem that can be reduced with breathing exercises is constipation.

Dear Dream friends, you can try to start taking deep breaths regularly every day. You can also try this breathing technique when you need to defecate to help facilitate bowel movement.

4. Light Exercise

When fasting, many of us may become lazier to exercise. However, light exercise can also relieve constipation symptoms. Try to exercise by walking for at least 15 minutes twice a day during Ramadan. Sahabat Dream can walk while waiting for iftar and looking for snacks. Your body will stay healthy and constipation will no longer disturb your digestion.

5. Use Squat Toilet

The following is the translation of the given 'Bahasa' text to 'English' while preserving any html tags: "The squatting position is actually the most ideal position to prevent excessive straining when defecating. Dream friends may consider using a squat toilet when experiencing constipation. If that is difficult to do, you can also install a squatty potty on a sitting toilet to facilitate a position similar to squatting while on a sitting toilet. Report by Salma Rihhadatul Aisy / Source: Health.com"

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