Improve your digestive health with #KiwiTeCuida

Digestive health is essential for feeling well. If you suffer from constipation, follow this week's #DigestiveHealthChallenge on Instagram, where on September 13, chef Mau Eggleton will teach you how to prepare delicious tuna salad rolls, perfect for maintaining your digestive health, and on September 20, editorial director Shadia Asencio will talk with clinical nutritionist Jennifer Asencio to clarify all your doubts on this topic and share a basic guide on how to prevent constipation. It is important to understand that there is a significant difference between constipation and digestion. Constipation is a symptom, not a disease or diagnosis. There are various types, for example: constipation due to slow transit, constipation due to pelvic floor dysfunction, and constipation with normal transit and pelvic floor function, which is the most common type of functional chronic constipation. The basic recommendations to avoid constipation are as follows:Try to maintain a proper and healthy diet.Drink enough liquids (still water), ideally between 2 and 3 liters.Exercise daily, not just occasionally.Avoid neglecting the urge to go to the bathroom.Consume soluble fiber (fruits and vegetables) and insoluble fiber (like that found in some cereals and corn tortillas).Avoid processed meats and processed foods, as well as fast food and junk food.Reduce the intake of animal fats, butters, and margarines, as well as baked goods that contain trans fats.The healthiest fat is raw olive oil; if it is extra virgin, it also has antioxidants, and if it has an acidity below 0.5, it helps avoid stomach acidity.Consume probiotics to improve intestinal flora.Do not smoke and avoid alcohol to improve digestion.Chronic constipation is serious due to its impact on the quality of life, physical, mental, and social health of those who suffer from it. It can sometimes cause local complications; the most common are hemorrhoids and anal fissures, especially in overweight and very sedentary individuals. If you suffer from chronic constipation, it is advisable to see a doctor to outline a personalized treatment. In addition to walking frequently and doing abdominal exercises, as this significantly improves intestinal motility, internal circulation, and stimulates intestinal function, favoring peristaltic movements.