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Dream - When fasting, eating patterns and activities change significantly. This can affect digestion. No wonder if Sahabat Dream has a harder time defecating during the fasting month.
This condition can be caused by a lack of fluid intake or food. However, daily activities remain the same. If you experience it, don't ignore it, okay!
There are several natural ways that can be done to overcome constipation. One of the frequently recommended methods is to do massages in certain areas of the body.
Although massage is often claimed to be able to facilitate bowel movements and overcome various other health problems, this solution may not necessarily work in the long term. Dream friends still have to improve their diet and lifestyle to ensure regular bowel movements. Check out the tips from Certified Nutrition & Health Coach, Dr. Dion Haryadi, below to have a more regular bowel habit.
1. Consumption of Fiber-Rich Foods
Fulfill the need for fiber, especially soluble fiber, when fasting to maintain smooth and regular bowel movements. There are plenty of soluble fibers that can be consumed, such as apples, bananas, carrots, tomatoes, and legumes.
2. Drink Enough Water
Fulfill the body's fluid needs every day during sahur and breaking the fast. "Target 2-3 liters per day," says Dion. Dream friends can also calculate fluid needs with the formula of 30 cc of fluid per kilogram of body weight.
3. Eating Enough
"If you eat too little, then the amount of stool will also be little. For example, during fasting month, when you eat less and may have insufficient water intake, it can make it difficult for you to defecate," said Dr. Dion. The normal frequency of bowel movements is 3 times a day to once every 3 days. If you defecate less than 3 times a day, immediately improve your eating habits."
4. Exercise Routine
"Exercising will not make it difficult for you to have a bowel movement. Especially if the frequency of exercising is sufficient for the health of the body. Dream friends can overcome difficulty in having a bowel movement by exercising regularly."
Walking or running regularly can also prevent and relieve bloating, so that the digestive tract feels more comfortable while fasting. Especially, if Sahabat Dream has a busy outdoor activity. Dream.co.id is available on WhatsApp Channel, follow to know the latest information in this link https:\/\/bit.ly\/DreamcoidWAChannel.
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