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¿Cómo combatir el estreñimiento?

Ir al baño 3 veces o menos a la semana o tener deposiciones duras, secas y difíciles de expulsar, se considera estreñimiento.  Comemos todos los días y más de una vez al día (la mayoría de nosotros), así que mínimo tenemos que eliminar algún deshecho no?

Y seguro que nos ha pasado en algún momento en nuestra vida cuando de repente hemos tenido un cambio en nuestra alimentación, cuando hemos dejado el hábito de tomar agua, cuando hemos estado de viaje, abusar de laxante o algunos medicamentos o simplemente no estamos en nuestro propio baño. Pero eso es normal, eso debería ser algo pasajero y listo. El problema es cuando esto se vuelve crónico y empieza a influir en nuestra rutina.

Lo básico:

Y lo que seguramente ya sabes, pero es vital para evitar el estreñimiento los siguientes puntos:

  1. Consumir más fibra: Esta se encuentra en los alimentos vegetales como frutas y verduras, legumbres, frutos secos… Evitemos los alimentos procesados.
  2. Consumir más agua: Agua pura de preferencia y si es tibia mejor.
  3. Hacer actividad física: El movimiento ayudará a que tu movimiento intestinal este activo también. Practica el ejercicio que más te guste, la idea es que te mantengas activo.
  4. Controlar el estrés: Y esto puede ser una de las cosas más difíciles pero podemos llegar al punto de manejar nuestras emociones y pensamientos. Lo que te ayudará con esto es la meditación, practicar yoga, afirmaciones positivas, acupuntura.. lo que más te funcione, pero intenta.

Recetas contra el estreñimiento:

  • Tomar 1 cucharada de aceite de linaza en ayunas.
  • Extracto de aloe vera antes de desayunar.
  • Tomar agua caliente durante 15 minutos, si bien lento.
  • Jugo de papaya extra fibra: Licuar 1 taza de papaya + 1 taza de piña + 3 – 5cm de sábila fresca + 2 cucharadas de linaza molida + un poco de agua.
    La papaya tiene papaina, que ayuda a la digestión de proteínas. Además tiene un tipo de fibra mucilaginosa que ayuda con el estreñimiento.
    La piña contiene bromelina, la cual también ayuda a la digestión de proteínas. El jugo de piña es perfecto para trastornos digestivos.
  • Jugo full papaya: Licuar 2 tazas de papaya picada + 10 semillas de papaya.
  • Al extractor: 3 zanahorias + 1/2 yacón + 5cm de cúrcuma 5cm de sábila.
  • Fibra shot: 1 cucharada de chia y 1 cucharada de avena remojadas en 3 cucharadas de agua tibia por 5 min y luego mezclar con un poco de yogurt light o vegetal.
  • Remojar y tomar antes de dormir: 2 cucharadas de linaza + 2 guindones sin pepa + 2 vainas de tamarindo sin cáscara sin hueso en un vaso de agua.

Puedes probar estos remedios caseros, sin embargo debes asegurarte de cumplir los puntos básicos y visitar a un nutricionista. ya que este problema puede traer graves consecuencias si no se trata a tiempo.

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