Tak wzmocnisz zdrowie jelit: 11 sposobów na zaparcia

Summary

The video script addresses the link between constipation and colon cancer, emphasizing the importance of proper defecation posture and hydration to alleviate constipation. It suggests dietary adjustments, including fiber-rich foods and herbal remedies, while cautioning against irritant laxatives' misuse. The script also highlights the significance of maintaining a healthy gut microbiota and the need for medical consultation in case of drastic bowel movement changes.

Takeaways

• 🚶‍♂️ Slowed bowel function or constipation can reduce the quality of life and may be linked to colon cancer due to prolonged contact of carcinogens with the intestinal mucosa.
• 🧍 Squatting during defecation, with a 35-degree angle between the torso and thighs, can facilitate bowel movements by relaxing the puborectalis muscle and reducing rectal kinking.
• 🚽 Using a footstool to achieve the optimal squatting position can be beneficial for those using standard toilets, with a recommended height of about 25 centimeters.
• 💩 Not ignoring the urge to defecate is crucial to prevent the rectal walls from becoming less sensitive and to maintain regular bowel movements.
• 💧 Adequate hydration is essential for softening fecal mass and aiding in the movement of food through the digestive tract, with a general guideline of 35 ml of fluids per kilogram of body weight.
• 🌿 Certain herbs can help regulate bowel function, with two groups identified: bulking laxatives that increase intestinal volume and irritant laxatives that directly irritate the colon mucosa.
• 🌱 Plantago ovata seeds and husk, flax seeds, and marshmallow root are examples of bulking agents that can be used to improve bowel function.
• 🌿 Chinese rhubarb and buckthorn bark are examples of irritant laxatives, but they should be used with caution and not exceed recommended dosages.
• 🍇 Dried plums, kiwi, pears, apples, and apricots can help alleviate constipation due to their natural laxative properties and dietary fiber content.
• 🧂 Inulin, a natural prebiotic, can improve stool consistency and frequency of bowel movements when consumed in moderate amounts.
• 🍶 Fermented foods and probiotics can enhance the intestinal microbiota, which is important for maintaining regular bowel function and counteracting constipation.

Q & A

What is the relationship between constipation and colon cancer as mentioned in the script?

The script suggests a cause-and-effect relationship between constipation and the onset of colon cancer. Slowed bowel function can prolong the contact time of carcinogenic substances with the intestinal mucosa, potentially promoting the development of cancerous lesions.

Why is the standard defecation position considered incorrect according to the transcript?

The standard position is considered incorrect because it involves an angle of 90 degrees between the torso and thighs, which can cause a kink or loop around the rectum, making it difficult to expel stool.

What is the recommended position for defecation to facilitate bowel movements?

The squatting position is recommended, where the person is slightly inclined forward, reducing the angle between the torso and thighs to about 35 degrees. This position relaxes the puborectalis muscle and loosens the loop around the rectum, facilitating defecation.

How can a footstool help with the recommended defecation position?

A footstool can be used to elevate the feet, which helps to achieve the optimal squatting position. For a standard toilet bowl height of around 40 centimeters, a footstool approximately 25 centimeters high is suggested.

What is the impact of deliberately withholding stools on bowel function?

Withholding stools can stretch the rectal walls, reducing their sensitivity to the stimulus and leading to a decreased need to defecate over time, which can exacerbate constipation.

Why is adequate hydration important for bowel health?

Adequate hydration is crucial as water softens the fecal mass, facilitating its movement along the digestive tract. Additionally, water is a component of mucus secreted by the intestines, aiding food movement and digestion, which can help counteract or alleviate constipation.

How much fluid intake is recommended daily based on body weight, and what does this include?

It is suggested to consume 35 ml of fluids for every kilogram of body weight. This fluid intake includes not only water but also tea, herbal infusions, fruit and vegetable juices, smoothies, vegetable drinks, fermented dairy products, fruits, and soups.

What are the two groups of herbs that can help regulate bowel function, and how do they work?

The first group consists of bulking laxatives that stimulate peristaltic movements and increase the volume of intestinal contents by absorbing water. The second group, irritant laxatives, contain anthracyclics that increase intestinal transit by directly irritating the colon mucosa.

What is the recommended dosage for plantago ovata seeds or seed husk as a bulking laxative?

The recommended dosage is 10 to 30 grams of seeds or 3 to 10 grams of seed husk per day, combined with water and consumed with at least one additional glass of water.

How can Chinese rhubarb be used as an irritant laxative, and what is the recommended dosage?

Chinese rhubarb can be used by making a decoction with 1 to 3 grams of the root in a cup of warm water, boiled for about 5 minutes. It should be consumed before bedtime, and the dosage should not be exceeded as smaller amounts can have a constipating effect.

What is the significance of a high-residue diet in managing constipation, and what are some sources of dietary fiber?

A high-residue diet, rich in dietary fiber, helps increase stool softness and speed up its movement in the intestines. Dietary fiber can also be fermented in the digestive tract, forming short-chain fatty acids that further accelerate intestinal transit. Good sources of fiber include raw vegetables and fruits, whole grain cereal products, seeds, and kiwi.

Outlines

00:00

🚽 Optimal Defecation Position and Hydration for Constipation Relief

This paragraph discusses the negative impact of constipation on quality of life and its link to colon cancer due to prolonged contact between carcinogens and the intestinal mucosa. It emphasizes the importance of correct defecation posture, suggesting the squatting position to facilitate bowel movements by relaxing the puborectalis muscle. The paragraph also highlights the significance of not withholding the urge to defecate and maintaining adequate hydration, with a daily fluid intake formula based on body weight. Various beverages and foods contributing to water balance are mentioned, along with the role of certain herbs in supporting intestinal peristalsis, categorized into bulking and irritant laxatives.

05:04

🌿 Natural Laxatives and Dietary Recommendations for Constipation

The second paragraph delves into natural remedies for constipation, including the use of plantago ovata seed husk, flax seeds, marshmallow root, Chinese rhubarb, and buckthorn bark, each with specific preparation methods and dosages. It also covers the use of sennosides from senescent leaves and fruits, and the importance of not exceeding recommended dosages due to potential side effects. The paragraph advises against using these remedies for certain health conditions and promotes a high-fiber diet to prevent and alleviate constipation, providing a daily dietary fiber intake recommendation.

10:11

🍇 Dietary Strategies for Improving Bowel Movements and Gut Health

This paragraph focuses on dietary strategies to combat constipation, such as incorporating kiwi, pears, apples, apricots, and dried plums into the diet due to their natural laxative properties. It discusses the benefits of fermented foods and vegetable oils for promoting regular bowel movements and mentions inulin as a prebiotic that can be easily added to various foods and beverages. The importance of maintaining a balanced gut microbiota through probiotics and avoiding constipating foods is also highlighted, along with the significance of individual bowel movement frequency and seeking medical advice for significant changes.

15:14

🔍 Monitoring Bowel Movement Rhythms and Seeking Medical Guidance

The final paragraph emphasizes the importance of monitoring changes in bowel movement rhythms as a potential indicator of underlying health issues. It provides a general guideline for physiological bowel movement frequency and advises consulting a gastroenterologist for unexplained changes or additional symptoms like fever or abdominal pain. The paragraph also encourages viewers to explore further on improving intestinal health through a provided program and concludes with a thank you note for the viewers' attention.

Keywords

💡Constipation

Constipation refers to infrequent bowel movements or difficulty in passing stool. It is a central theme in the video, as it discusses the negative impact of constipation on quality of life and its potential link to colon cancer. The script mentions that slowed bowel function can lead to prolonged contact between carcinogenic substances and the intestinal mucosa, potentially promoting cancerous lesions.

💡Colon Cancer

Colon cancer is a type of cancer that originates in the large intestine. The video script suggests a cause-and-effect relationship between constipation and the onset of colon cancer, indicating that the slow movement of the bowel can increase the risk of cancerous lesions due to prolonged exposure to harmful substances.

💡Defecation Position

Defecation position is the posture one assumes during bowel movements. The script emphasizes the importance of the correct position for easing defecation, pointing out that the standard position with a 90-degree angle between the torso and thighs can hinder stool passage due to the formation of a kink around the rectum. It advocates for a squatting position to facilitate easier bowel movements.

💡Pubic Sphincter Muscle

The pubic sphincter muscle, also known as the puborectalis muscle, plays a crucial role in controlling bowel movements. The script explains that in the standard defecation position, this muscle can create a loop that obstructs stool passage. In contrast, the squatting position allows for relaxation of this muscle, easing defecation.

💡Hydration

Hydration is the process of providing the body with sufficient water to maintain fluid balance. The video script highlights the importance of adequate hydration in softening fecal mass and aiding its movement through the digestive tract, which can help counteract or alleviate constipation.

💡Dietary Fiber

Dietary fiber is a type of carbohydrate that aids digestion by adding bulk to the stool, making it softer and easier to pass. The script recommends a high-fiber diet, suggesting that at least 35 grams per day can help prevent or manage constipation, with examples of fiber-rich foods provided.

💡Laxatives

Laxatives are substances that stimulate bowel movements. The script discusses two types of laxatives: bulking laxatives, which increase intestinal volume and stimulate function, and irritant laxatives, which directly irritate the colon mucosa to increase transit time. Examples include plantago ovata seed husk and Chinese rhubarb.

💡Inulin

Inulin is a natural prebiotic and a type of fructooligosaccharide extracted from plants like Jerusalem artichoke. The script mentions inulin as an effective ingredient for increasing bowel movement frequency by improving stool consistency and reducing hardness, suggesting a daily intake of 5 to 20 grams.

💡Probiotics

Probiotics are live bacteria and yeasts that are beneficial for health, especially for the digestive system. The video script suggests that probiotics, provided through fermented foods or supplements, can help improve intestinal function and reduce constipation by promoting the growth of beneficial bacteria in the gut.

💡Fermented Foods

Fermented foods are products created by the action of microorganisms, such as bacteria or yeast, on food ingredients. The script includes fermented dairy products and vegetables as sources of beneficial bacteria that can improve digestive tract function and increase bowel movement frequency.

💡Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome is a common disorder that affects the large intestine and causes symptoms such as abdominal pain, bloating, and changes in bowel movements. The script mentions a study where the inclusion of kiwifruit in the diet of people with IBS helped improve bowel function, indicating a connection between diet and IBS management.

Highlights

Slowed bowel function and constipation can reduce quality of life and may be linked to colon cancer.

The standard defecation position with a 90-degree angle between torso and thighs can hinder bowel movements.

The squatting position at a 35-degree angle facilitates defecation by relaxing the puborectalis muscle.

Using a footstool can help achieve the optimal squatting position for defecation.

Withholding stools can lead to less sensitive rectal walls and decreased need to defecate over time.

Adequate hydration is crucial for softening fecal mass and aiding digestion.

Each person should consume 35 ml of fluids per kilogram of body weight daily to prevent constipation.

Herbs can regulate bowel function, with some supporting intestinal peristalsis and others acting as irritant laxatives.

Plantago ovata seed husk and flax seeds are effective bulking laxatives for constipation.

Chinese rhubarb and buckthorn bark are examples of irritant laxatives that can be used with caution.

Senna leaves and fruits contain sennosides, which are effective for short-term constipation relief.

A high-residue diet rich in dietary fiber can improve stool consistency and intestinal transit.

Kiwi, pears, apples, apricots, and dried plums are particularly recommended for their natural laxative effects.

Fermented foods provide beneficial bacteria that improve digestive tract function and bowel movements.

Vegetable oils, such as extra virgin and linseed oil, can help accelerate the passage of food content in the intestine.

Inulin, a natural prebiotic, improves stool consistency and frequency of bowel movements.

Probiotics, from both fermented foods and supplements, can help alleviate constipation.

Avoiding constipating products and maintaining a regular bowel movement rhythm is key to intestinal health.

Significant changes in bowel movement rhythm or additional symptoms like fever or blood in stool warrant medical consultation.

Transcripts

Slowed bowel function or recurrent and long-lasting constipation can effectively reduce quality of life.

But that's not the worst of it.

Disturbing news comes from several scientific papers that show that there is a cause-and-effect relationship

between constipation and the onset of colon cancer.

If our intestines work slowly, this prolongs the contact time of carcinogenic substances with the

intestinal mucosa, which can promote just the appearance of cancerous lesions.

What we can actually do offhand is to take care of the correct position during defecation.

This is because it is worth knowing that the standard position in which we defecate is incorrect.

By this I mean the position when the angle between the torso and thighs is 90 degrees.

And this is because in such a situation, the rectum and puborectal muscle are arranged in such a way that a

kink or loop is formed around the rectum, which makes it difficult to move and expel stool.

And the optimal solution is the so-called squatting position, in which we are slightly inclined forward.

With this position, the angle between the torso and thighs is about 35 degrees, and then there is a

relaxation of the puborectalis muscle, which loosens the aforementioned loop around the rectum and, as a

result, significantly facilitates defecation.

To assume this position, the easiest way is to stand a stool under your feet.

With a standard toilet bowl installed at a height of forty-odd centimeters, it is recommended that the

footstool be approximately 25 centimeters high.

Staying on the topic of bowel movements themselves, I would also like to point out right away that one of the

factors that contributes to the formation and worsening of constipation is the deliberate withholding

of stools despite the feeling of pushing.

This is due to the fact that when defecation is withheld, the rectal walls are stretched, making them

less sensitive to the stimulus.

As a result, over time we feel less and less need to defecate.

Therefore, the push for stool should not be ignored.

In view of this, whether we are at home, school, work or traveling, we should use the toilet if the need

arises. Once we have taken care of the correct position during bowel movements, it is also worth

looking at our diet.

Adequate hydration is particularly important.

This is primarily due to the fact that water supplied in the form of various liquids softens the fecal mass,

making it easier to move it along the digestive tract.

On top of that, water is a component of mucus secreted by the intestines, which further aids the movement of

food. In addition, water facilitates the digestion of food.

All of this is why providing the recommended amounts of fluids helps to counteract or alleviate constipation

if it does occur.

Each of us can calculate for ourselves how much fluid we need to supply each day.

In simple terms, it can be assumed to consume 35 ml of fluids for every kilogram of body weight.

Hence, if our body weight is, for example 70 kg, then we need to multiply 35 x 70.

After multiplying, we get 2450 ml, or about 2,5 l .

At the same time, I emphasize that this does not mean that such a person must consume such an amount of pure

water. Water balance includes not only mineral water, but also tea, herbal infusions, fruit and vegetable

juices, smoothies, vegetable drinks, fermented dairy products such as kefir, buttermilk or yogurt, fruits or

soups of all kinds.

Hence, contrary to appearances, providing the recommended amount of fluids is not at all a difficult

challenge to achieve.

Certain herbs are also helpful in regulating bowel function.

This is because it is worth knowing that many herbal raw materials support intestinal peristalsis, which is

associated with improved bowel movement.

At the same time, due to the different mechanism of action, we can distinguish two groups of herbs.

The first group are ingredients that stimulate peristaltic movements of the intestines and speed up

the passage of digestive contents due to their absorption of water.

This is because they increase the volume of intestinal contents, which just stimulates intestinal function.

Because of this action, we can refer to them as bulking laxatives.

The second group, on the other hand, is made up of plant raw materials that contain anthracyclics, which

also increase intestinal transit through direct irritation of the colon mucosa.

Because of such properties, we can call them irritant laxatives.

In the first place, we should reach for the first group of plant raw materials, i.e.

bulking ingredients.

One of the best examples of this is the seeds and plantago ovata seed husk.

The recommended dosage is 10 to 30 g of seeds or 3 to 10 g of seed husk per day.

A single serving should be combined with half a glass of water and consumed in this form, after which the

whole thing should be additionally sipped with at least one glass of water.

Another solution when it comes to bulking agents is the use of flax seeds, or linseed.

These seeds not only facilitate bowel movements, but also have a coating and soothing effect on inflammation

of the gastrointestinal mucosa.

We make a macerate from flax seeds.

This involves pouring 10 grams, or 1 tablespoon, of flaxseed into 1 cup of water.

Set the whole thing aside for about half an hour.

After this time, a gruel will be formed, which we consume.

Due to the production of mucus, marshmallow root will also help with constipation.

About 5 grams of raw material, or approximately 1 tablespoon, is used at a time.

This amount of shredded root should be soaked in 1 glass of water, then left to strain for a minimum of 6,

and optimally for 12 hours.

After this time, such a macerate can be boiled, allowed to cool, strained and consumed 2-3 times a day

after 1 glass.

When the swelling agents in question fail, then you can try the action of irritant laxatives.

One of the herbs in this group is the Chinese rhubarb, which is used in an amount of 1 to 3 g at a time.

And it is necessary to stick to such a portion, because in smaller amounts it in turn has a

constipating effect.

A decoction is made from the root of the rhubarb by pouring the above-mentioned amount of raw material into

1 cup of warm water, and then boiling it over low heat under a lid for about 5 minutes.

After this time, the decoction is set aside for 15 minutes, strained and consumed.

Since the constituents present in the root of rhubarb increase the peristaltic movements of the large

intestine after about 8 to 10 hours, it is recommended to use it before bedtime.

For those who are interested, I will say that the compounds responsible for the laxative effect of

Chinese rhubarb are anthraquinones, such as rhein, emodin, chrysophanol.

However, it is important that nutrition should not be used in inflammatory bowel conditions.

For constipation, buckthorn bark will also work well.

It also irritates to the large intestine, causing a laxative effect.

To benefit from its properties too, a decoction should be made.

To do this, you need to weigh 0.4 grams of bark, pour a glass of lukewarm water over it, and then heat it to

a boil, boiling slowly under a lid for 15 minutes.

The whole thing is then set aside for 10 minutes, strained and drunk once before bedtime.

However, I must emphasize that the suggested amount of buckthorn bark should not be exceeded, and at the same

time it is not recommended to use the decoction more than 3 times a week.

In addition, buckthorn bark should not be supported for more than 2 weeks.

It is also important to note that this herb should not be used by people with intestinal obstruction and

stenosis, inflammatory bowel diseases such as ulcerative colitis and Crohn's disease, as well as

dehydrated people and children under the age of 12.

In the case of constipation, senescent leaves and fruits can also come to the rescue, which contain in

their composition sennosides, compounds that we can also count as irritants of the digestive tract

laxatives. An infusion is prepared from the leaves and fruits of senescence by pouring 1 to 1.5 grams of the

raw material over one cup of boiling water.

The whole thing is brewed for 10 minutes.

On the first day of use, it is recommended to consume half a glass of warm infusion before bedtime.

In case this amount of infusion has a laxative effect, then do not take a larger dose.

For this, we do not use senescent infusion for more than 1 week.

Do not give senescence in inflammation of the kidneys, bladder and appendix, in inflammation of the

intestines, as well as in prostatitis and prostate growth, as well as in the course of abdominal pain of

unknown etiology.

By the way, if you find my videos interesting, I also share practical knowledge in a nutshell in my free

health newsletter, the Morning Health Journal.

Such a name comes from the fact that I send the newsletter Monday through Friday at 6 a.m.

with your morning coffee or tea.

To sign up for it, I invite you to visit www.drbartek.pl/dziennik.

If you want to guard against constipation in the future or cope with it if it has already occurred, then

of course, a good solution is to use the so-called "high-residue diet" i.e.

I mean the inclusion in the menu of products rich in dietary fiber.

The effect of fiber in the aforementioned area is that it absorbs water, thus increasing the softness of the

stool, which speeds up its movement in the intestines.

On top of that, certain fractions of dietary fiber are fermented in the digestive tract, resulting in the

formation of short-chain fatty acids, which further accelerate intestinal transit.

For constipation, we should consume at least 35 grams of dietary fiber per day, and if we are dealing with

severe constipation, then the amount can be increased up to 50 grams per day.

At the same time, it is important that people whose diet was previously low in fiber introduce it into

their diet gradually.

Raw vegetables and fruits, whole grain cereal products such as wholemeal bread, graham bread, barley groats,

buckwheat groats, wholemeal pasta, brown rice, as well as sunflower seeds, pumpkin seeds and chia seeds are

good sources of fiber.

Mentioning raw fruits, I would like to move on to the next item, which is kiwi.

In addition to containing dietary fiber, which improves the consistency of the stool, it also contains

actinidin, a compound that acts as a mild irritant on the intestinal walls, which induces their increased

motility. A study showed that the inclusion of two kiwifruit a day in the diet by people with irritable

bowel syndrome with a constipated form helped improve bowel function and increase the frequency of bowel

movements. At the same time, I would add that another and particularly recommended fruit for constipation are

pears, apples and apricots.

Today's list also includes an infusion of dried plums.

The literature unequivocally proves that the use of dried plums increases fecal weight and the frequency of

bowel movements.

Interestingly, in one experiment, its authors noted that the anti-constipation effect of dried prunes was

even greater than when using psyllium plantain.

From myself, I recommend that an infusion of dried plums be consumed for yourself before breakfast.

Of course, fermented foods could not be absent from this list.

I am referring to fermented dairy products, such as kefir, acidophilic milk, buttermilk and natural yogurt,

as well as various types of fermented vegetables.

These products are a source of beneficial bacteria that inhabit our intestines.

And you should know that the presence of these microorganisms promotes the improvement of the work of

the digestive tract, which, as confirmed by scientific studies, has a beneficial effect on increasing the

frequency of bowel movements.

Speaking of ways to combat constipation, it is also worth briefly mentioning that the effect of

accelerating the passage of food content in the intestine is also shown by vegetable oils.

For the purpose of compiling today's material, I reached out to two scientific studies that confirmed

that extra virgin oil, as well as linseed oil, can be effective in the area under discussion.

Hence, if you are struggling with constipation, I encourage you to include any of these oils in your

diet. My suggested daily serving of oil is 2 to 3 tablespoons.

A little-known, but extremely effective ingredient with the effect of increasing the frequency of bowel

movements is inulin.

Inulin is an ingredient from the group of fructooligosaccharides, which is a natural prebiotic

extracted from, among others, Jerusalem artichoke.

Analysis of several scientific studies in 2014 unequivocally confirmed that inulin improves stool

consistency, reduces stool hardness, shortens the passage time of intestinal contents and, as a result,

increases the frequency of bowel movements.

A beneficial effect can be achieved by using about 5 to 20 g of inulin per day, or 1 to 4 teaspoons.

From myself, I would add that inulin is sold in the form of a white powder, well soluble in water, which is

also characterized by a neutral taste.

For this reason, inulin can be successfully added to a wide variety of products, including tea, coffee,

juices, smoothies, soup, yogurt or kefir, ice cream and even oatmeal.

As I mentioned earlier today, the state of our intestinal microbiota, i.e.

the composition of the bacteria present in the intestines, is very important in regulating intestinal

function and thus counteracting constipation.

And as it turns out, providing probiotics not only in the form of fermented foods, but also in the form of

preparations helps get rid of constipation.

For those who are interested, I will tell you that, according to scientific studies, satisfactory results

can be obtained by reaching for bacteria from the species Lactobacillus casei, Bifidobacterium lactis and

Bifidobacterium longum.

In order to reduce constipation, it is also good to avoid products that have a constipating effect and

promote constipation.

These products primarily include sugar-rich foods, such as candy, confectionery, sweetened beverages and

table sugar. In addition, with constipation I recommend avoiding cooked apples and cooked carrots,

white bread, flour dishes based on light wheat flour, overcooked white rice and gelatin.

Now I would like to say two more words about the rhythm of bowel movements itself.

In general, there are several different definitions and criteria for diagnosing constipation.

In addition to the rhythm of bowel movements itself, factors such as the consistency of the stool, the

effort expended during stool pushing, the feeling of an obstruction in the rectum and anus, or the feeling

of incomplete defecation are also important.

Nevertheless, in my opinion, not only in the context of constipation itself, but health in general, we

should pay special attention precisely to the rhythm of bowel movements.

It is assumed that the physiological frequency of bowel movements is no more than 3 times a day and no

less than 3 times a week.

However, it is important to know that the frequency of bowel movements is quite an individual trait.

In each of us it is shaped slightly differently and depends, for example from the distribution of

macronutrients in the diet.

However, no matter how often we defecate, significant changes in the rhythm of defecation should worry us.

For example, if we passed an average of 1 stool per day for many years, and at some point there was a

noticeable change in us, that is, if, for example

we began to pass stool 3-4 times a day or, conversely, only 2-3 times a week, this may indicate developing

health problems and it is then worth consulting a gastroenterologist.

Likewise, a sudden or gradually increasing change in the timing of bowel movements and the consistency of

the stool is similarly worrisome.

This is because you should know that the changes I mentioned can be dictated by various diseases, which

include celiac disease, Crohn's disease, ulcerative colitis, irritable bowel syndrome, colon cancer or

thyroid disorders, among others.

For the reason I have just mentioned, if you notice progressive changes in yourself during defecation and

cannot attribute them to any specific events such as: a change in diet, the onset of stress or variable

physical activity, then, as I said, it is worth consulting a specialist.

Even more so if the change in the rhythm of bowel movements is accompanied by additional symptoms such as

fever, abdominal pain, bloating, nausea or the presence of blood in the stool.

Of course, it is important to be aware that there are many different causes of constipation, and the natural

solutions I mentioned today will not help against all of them.

Nevertheless, I think they will be effective in many cases.

And if you would like to take care of your intestinal health in yet another way, I encourage you to watch the

program, in which I tell you what to do to improve the composition of the bacteria present in your intestines.

To read it, just click on the thumbnail that appears on the screen.

And for today, for my part, that's all.

Thank you for your attention and see you in the next episode.