In winter as appetite increases, people tend to overeat which contributes to upsetting the digestive system
New Delhi: Come winter and along with it a host of ailments that if not treated well in time can turn fatal.
Studies have confirmed that constipation does affect people irrespective of weather conditions and seasons. However, in colder months, you tend to drink less water, leading to dehydration that results in constipation.
Doctors also believe that slow bowel movement are also a result of eating too much solid food.
How does winter affect bowel movements?
According to studies, in winter as appetite increases, people tend to overeat which contributes to upsetting the digestive system. Further, the contraction of stomach muscles also leads to aggravating the problem.
Risk factors
Health experts believe that common medical contributors to constipation are:
- Drinking less water or dehydration
- Not eating enough fibre
- Lack of muscle functioning
- Nerve damage
- Immobility or a sedentary lifestyle
- Pregnancy
- Side effects of medication
- Some medical conditions, including Crohn’s disease, multiple sclerosis, irritable bowel syndrome, and diabetes, can also contribute to constipation.
Signs and symptoms
A few signs and symptoms of constipation, which is considered chronic if you have not passed stools for more than three days, are:
- Passing fewer than three stools a week
- Having lumpy or hard stools
- Straining to have bowel movements
- Feeling uncomfortable and gassy all the time
- Chronic headaches
- Stomach aches and cramps
Effective ways to treat constipation in winter
Doctors feel that mindless consumption of laxatives is not a permanent solution to constipation. However, you can follow these easy, natural tips:
- Do not drink cold water while eating: While having your meals avoid drinking cold water, especially in winter as it affects the functioning of the digestive system and slows the breaking down of food. Drink hot or lukewarm water for at least 15-20 minutes after finishing your meals.
- Eat high-fibre foods: It is advised that in winter especially increase the consumption of high-fibre foods like whole grains, fruits, and seasonal vegetables like oranges, guavas, grapefruit, oats, etc. Increase the salads and leafy veggies in daily food.
- Chew your food properly: It is essential to develop healthy eating habits like chewing the food properly to help it get digested well. It makes the breaking down of food easier during the process of digestion.
- Use herbal spices: Use herbal spices like fennel, black pepper, cumin, and carrom seeds in daily food to aid the digestive process. Avoid fried and processed food as it increases indigestion and constipation.
- Avoid smoking: It is imperative to just stop smoking if you have a chronic constipation problem as it leads to dehydration.
Best winter foods to relieve constipation
According to experts, here is a list of five winter foods that help boost metabolism, while enhancing the digestive process, resulting in relieving you of constipation and its side effects:
- Dates: They are naturally sweet and help balance the energies in the body. Dates help regulate digestion and provide energy to the body.
- Methi or fenugreek seeds: Methi is a wonderful food when it comes to curing digestive issues. Methi seeds can be soaked overnight and had with warm water in the morning to speed up the process of digestion.
Ghee or clarified butter: Ghee not only enhances flavour and strengthens the body, but also helps maintain healthy fat that is required for the absorption of fat-soluble vitamins like A, D, and E. Ghee with warm milk works like magic to cure constipation.Amla or gooseberry: Amla or gooseberry works as an amazing natural laxative to cure constipation.- Raisins: Soak a handful of raisins overnight and drink the water the next morning to get instantly relieved of bowel discomfort.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.