Home  >>  Education  >>  10 Råd mot forstoppelse

En velfungerende tarm er viktig for god helse. Mange vil oppleve diaré, forstoppelse og andre plager fra tid til annen. Dette er ikke farlig hvis det skjer en og annen gang, men det kan bli et problem for helse og velvære hvis det er langvarig.

Forstoppelse(obstipasjon) kjennetegnes av avføring to eller færre ganger i uken, hard eller klumpete avføring, mye trykking og følelse av ufullstendig tømming.

10 Råd mot forstoppelse

1.Drikk rikelig med væske
Drikke mye(ca 2. Liter hver dag). Vann er å foretrekke og begrens inntaket av søtmelk.

Bilde: Sara Wangen

2.Spis fiberrik mat
Øk inntaket av grovt brød og knekkebrød, frukt og grønnsaker. Noen matvarer som kan være gode er loppefrø, linfrø, chiafrø, hvetekli, helkorn og tørket frukt(svisker, aprikoser og rosiner) og papaya. Svisker har vist seg i flere tilfeller og gi like god effekt på forstoppelse som avføringsmidler.

3.Regelmessig fysisk aktivitet
Fysisk aktivitet stimulerer tarmen, og kan bidra til en normal tarmfunksjon.

Twister og fremoverbøyninger i yoga vil ”massere” fordøyelsesorganene og stimulere fordøyelsen. Dette kan hjelpe på forstoppelsen. I tillegg er yoga et fint verktøy for stressmestring.

Bilde: Sara Wangen

6.Gode matrutiner
Spis regelmessig, sitt ned og ta deg tid til maten. Tygg godt, da fordøyelsen allerede starter i munnen.

7.Regelmessige toalettbesøk
Ikke hold deg eller unngå å gå på do, dette kan svekke tarmens naturlige reflekser. Finn ro rundt dobesøket og ta deg tid.

8.Unngå mat som er stoppende
Noen matvarer kan virke stoppende på fordøyelsen, unngå matvarer som loff, kaker, egg, pasta, banan, lys kjeks og ris.

9. Syrnede melkeprodukter og fermentert mat
Stimulerer fordøyelsen og bidrar med gode bakterier. Eksempler er kefir, biola, yoghurt, surkål og kombucha .

10. Stressmestring
Når du stresser er kroppen i sympatisk tilstand, ”fight or flight” modus og fordøyelsen vil nedprioriteres. Fordøyelsen skjer når kroppen er i parasympatisk tilstand, ”rest and digest”. Derfor er stressmestring viktig for en velfungerende fordøyelse. Yoga, meditasjon, avspenning, nok søvn hjelper. Finn teknikker og metoder som funker for deg!

Bilde: Sara Wangen

Les også innlegget om ”Bedre fordøyelse”

Sara W// Webcoach LA Lifestyle

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