{"id":6538,"date":"2018-12-26T13:59:46","date_gmt":"2018-12-26T12:59:46","guid":{"rendered":"https:\/\/www.blogdesalud.riberasalud.com\/?p=6538"},"modified":"2018-12-26T13:59:46","modified_gmt":"2018-12-26T12:59:46","slug":"como-combatir-el-estrenimiento","status":"publish","type":"post","link":"https:\/\/riberasalud.com\/blog-de-salud\/como-combatir-el-estrenimiento\/","title":{"rendered":"C\u00f3mo combatir el estre\u00f1imiento"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Si alguna vez has <strong>sufrido las molestias que causa el estre\u00f1imiento<\/strong> sabr\u00e1s de primera mano el malestar que genera este problema intestinal. <strong>El dolor y la hinchaz\u00f3n abdominal, junto con las molestias al defecar<\/strong> suelen ser los principales s\u00edntomas. En este post te contamos<\/span> <span style=\"font-weight: 400;\">c\u00f3mo<\/span><span style=\"font-weight: 400;\"> combatir el estre\u00f1imiento<\/span><span style=\"font-weight: 400;\"> y c\u00f3mo evitar que reaparezca.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Para saber si se trata de estre\u00f1imiento ocasional o si es un problema cr\u00f3nico, basta con reconocer los siguientes s\u00edntomas de forma mantenida en el tiempo:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Una frecuencia de defecaci\u00f3n menor de tres veces a la semana.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heces muy duras.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Molestias excesivas al defecar o sensaci\u00f3n de vaciamiento incompleto, entre otros.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Por lo tanto, si sueles vivir estos s\u00edntomas a menudo, es hora de que comiences a plantearte c\u00f3mo<\/span><span style=\"font-weight: 400;\"> combatir el estre\u00f1imiento<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Recomendaciones para combatir el estre\u00f1imiento\u00a0<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Incrementa de forma gradual el <strong>contenido en fibra de tu dieta<\/strong>, con una alimentaci\u00f3n rica en:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pan y cereales, arroz y pasta integral.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consume 3 &#8211; 4 piezas de fruta al d\u00eda, mejor la pieza entera con la piel bien lavada y zumos naturales sin colar. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consume c\u00edtricos y kiwi.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Toma 2 raciones al d\u00eda de verduras, siempre incluyendo una raci\u00f3n en crudo.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consume legumbres, de 2 a 3 veces por semana, preparadas enteras o en pur\u00e9. Las legumbres pueden producir \u201cgases\u201d. Para evitarlo cambia el agua de cocci\u00f3n una vez hayan hervido 10 minutos y p\u00e1salas por el pasapur\u00e9s para mejorar su digesti\u00f3n.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Incluye frutos secos y frutas desecadas, en peque\u00f1as cantidades. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">En el mercado est\u00e1n disponibles distintos alimentos funcionales que aportan un alto contenido en fibra (leches, quesos, yogures, etc.\u2026) que representan una opci\u00f3n m\u00e1s a utilizar<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Es importante mantener una <strong>adecuada hidrataci\u00f3n<\/strong> y beber suficientes l\u00edquidos (2 &#8211; 2,5 litros de agua cada d\u00eda).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Realiza <strong>ejercicio f\u00edsico<\/strong> de forma regular.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cuando sientas ganas de defecar, <strong>procura acudir al ba\u00f1o<\/strong>. T\u00f3mate el tiempo necesario y mant\u00e9n un horario regular, ya que nuestro cuerpo est\u00e1 biol\u00f3gicamente programado para llevar un rutina. Un buen momento es despu\u00e9s del desayuno. <\/span><\/li>\n<\/ul>\n<h2><b>\u00bfQu\u00e9 se consigue con estas pautas?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Las recomendaciones anteriormente citadas, ayudan a <\/span><span style=\"font-weight: 400;\">combatir el estre\u00f1imiento<\/span><span style=\"font-weight: 400;\"> porque:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reducen el tiempo de tr\u00e1nsito intestinal, consiguiendo as\u00ed un patr\u00f3n de defecaci\u00f3n normal.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Se consigue aumentar el volumen de las heces y disminuir su consistencia.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prevenimos complicaciones relacionadas con este problema como las hemorroides o las fisuras.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Si adem\u00e1s de <\/span><span style=\"font-weight: 400;\">combatir el estre\u00f1imiento<\/span><span style=\"font-weight: 400;\">, deseas conocer m\u00e1s consejos para mejorar tu salud, suscr\u00edbete a nuestra newsletter y recibe peri\u00f3dicamente las noticias m\u00e1s destacadas del blog Yo Salud.<\/span><\/p>\n<p><a href=\"https:\/\/www.blogdesalud.riberasalud.com\/newsletter-yo-salud-blog-a-r\/?utm_source=YoSalud&amp;utm_medium=banner&amp;utm_campaign=MujerMedianaEdad\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5191 \" title=\"Nesletter Ribera Salud\" src=\"https:\/\/riberasalud.com\/blog-de-salud\/wp-content\/uploads\/2022\/09\/banner-newsletter_mujermedianaedad_Grupo1.png\" sizes=\"auto, (max-width: 430px) 100vw, 430px\" srcset=\"https:\/\/riberasalud.com\/blog-de-salud\/wp-content\/uploads\/2022\/09\/banner-newsletter_mujermedianaedad_Grupo1.png 1000w, https:\/\/riberasalud.com\/blog-de-salud\/wp-content\/uploads\/2022\/09\/1_banner-newsletter_mujermedianaedad_Grupo1-300x99.png 300w, https:\/\/riberasalud.com\/blog-de-salud\/wp-content\/uploads\/2022\/09\/1_banner-newsletter_mujermedianaedad_Grupo1-768x253.png 768w\" alt=\"Nesletter Ribera Salud\" width=\"430\" height=\"142\" data-lazy-loaded=\"true\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si alguna vez has sufrido las molestias que causa el &#8230; <a title=\"C\u00f3mo combatir el estre\u00f1imiento\" class=\"read-more\" href=\"https:\/\/riberasalud.com\/blog-de-salud\/como-combatir-el-estrenimiento\/\" aria-label=\"Leer m\u00e1s sobre C\u00f3mo combatir el estre\u00f1imiento\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":5,"featured_media":6541,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[530],"tags":[],"class_list":["post-6538","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saludymas","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo combatir el estre\u00f1imiento \ud83d\udc4d Blog de Salud de Ribera Salud<\/title>\n<meta name=\"description\" content=\"El dolor y la hinchaz\u00f3n abdominal, junto con las molestias al defecar suelen ser las principales causas. 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