There are different hormonal conditions in a woman’s life like menstruation and pregnancy -for those who decide to have children-, and climacteric. The latter usually starts at the age of 50 There is a decrease in estrogen levels And menstruation stops. At this point, some symptoms that affect female health are the body and inner. Evidence, insomnia, loss of muscle mass The bone is weakenedThey are some of them. However, Intestinal health can also be affected. In this situation, an expert from Spain has revealed the keys to prevent the omo.
Marta Mark, a nutritionist who specializes at the menstrual stop, shared the features we need to take into account the features we need to take into account during the menstrual period. The truth is, constipation This is one of the signs that appear at this time It will become very uncomfortable. Find the advice of the expert to get rid of this feeling and enjoy your diet without worrying.
How does menstruation affect the intestines?
Estrogen is one of the symptoms that may originate from perneffect, as Marta said in her Instagram profile. Constipation causes “when you go to the bathroom at least once in three days”, expressed on its official website Menopause. It emphasizes it There is a tendency for women to experience this positionThree times more than man, more than 54 years of age.
As professional continues to explain, constipation is a disorder that can be caused by many factors, “in fact it is often conditioned by hormonal changes of the menstrual stop.” For his part, Marta Mark pointed it up Constipation may often appear During PerimenopazasiaAs a result of the decrease in estrogen. Although this may seem inevitable, with little changes in food and lifestyles, “You can improve your intestinal traffic”He says more. We tell you some simple nutritional aid that you can feel better in your daily routine.
How to get rid of constipation during menstruation?
Constipation can directly affect our daily life, from work to homework. For this reason, Marta Mark has illustrated some tips that we need to implement Live this phase without the gut ascetic om. Regular physical exercise and Uniform diet is essential to take care of health during the menstrual period. However, we provide you with a list that deepens specific aspects of intestinal traffic.
- Increase your fiber consumption
The expert has revealed that fiber is important to regulate bowel traffic. In this sense, he recommends Connect fermentation fiber .
- Don’t be afraid of healthy fats
Additional virgin olive oil, butter or nuts stimulate bile production, “helps to hydrate the intestine and improves traffic.” Healthy fats and should remember that Omega -3, -It contributes to good skin care-, they are the third group of essential foods Be main in hormonal balance, Health and proper brain function.
- Combines sour foods
Some examples are kimchi or sucrut, which provides natural probiotics to help restore the intestinal microsidota. “Connecting them into your diet will be favorable to digestion. You can improve bowel traffic and strengthen the immune system.”
It is important to be well hydrated to prevent constipation: “Drink enough water during the day!” Says Marta. Following this line, you can mix sea water to improve your internal hydration in the morning.
- Connect the gym in your custom
Daily physical exercise, which includes strengthening your stomach, is advantageous of intestinal movements for the most active transport. Some Exercises to strengthen the abdomen You can add in your training routine: ‘Russian twist’ crisis, and iron and side plates.
Calcium and iron can worsen constipation. On the other hand, magnesium, especially in the form of citrate, can help improve bowel traffic naturally and safely.
- Respect your body hours: Marta Mark advises you to exit between 4 to 12 hours in the middle of the meal so that your gut is doing its cleaning operation properly.
- Avoid a strange laxative: Its frequent use may depend on the intestines, and it is difficult to work on its own.
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