Personal Trainer / BioSignature Practitioner

Ramadan Day 5 # Constipation

Day 5.

You probably start to feel some of the Ramadan Effects; and some of them will make you discomfortable .

Constipation is one of the effects that can bother us during Ramadan, and we don’t feel very comfortable to share with friends and ask for help.

Don’t worry I won’t tell anyone.

First let’s understand why, and then how to avoid, and to finish it how do stop it and finally release it.

One of the reasons why it happens, is the simple change on the routine, Fasting itself can be the enough stress on the digestive system.

But it’s no the end of the world or something to get worry and lose your sleep; Almost everyone gets constipated at some time during his or her life. It affects approximately 2% of the population in the U.S. Women and the elderly are more commonly affected. Though not usually serious, constipation can be a concern.

Symptoms of Constipation:

– Obviously you know when you can’t release.

-Infrequent bowel movements or difficulty having bowel movements (straining)
-Hard or small stools
-Sense of incomplete bowel movement
-Swollen abdomen or abdominal pain

* If you go to bathroom twice a week you are definitely Constipated.

Tips do avoid it:

1- The first one would be have a close look on your Gut Health , but this subject need a solo article.

2- Exercise regularly , move more will help you to get rid of it.

3- Avoid Coffee.Liquids that contain caffeine, such as coffee and soft drinks, seem to have a dehydrating effect and may need to be avoided until your bowel habits return to normal.

4- Water. Don’t forget to reach a minimum of 8 glasses of water per day ( non Training day) . Check the Ramadan Day 1#Hydration for more informations.

5- Balance your meals with Proteins,Fats and Carbs and plenty of Fibers. Fibers such as fruits , vegetables and legumes will help you pass the stool easier.

6- Vegetables. Remember what your Parents use to say about it, it was true.

7- Some of you might feel released after stop Milk. Worth to try not everyone deal very well with dairy products.

8- Stop to use your pain killers. Like aspirin and ibuprofen.


Tips if you are Constipated:

1- Start to do the steps above.

2- Check your Thyroid . Its another subject that will deserve a special article.

3- Add some fruits like Prune, Raspberry, Pear and Apples ( with skin)

4- Add some Veggies like Broccoli, Spinach ( Cooked ),Green peas, Sweet Potato, Squash.

5- Drink plenty of Water.

6- Avoid:


-fast food
-ice cream
-prepared foods, such as some frozen meals and snack foods
-processed foods, such as hot dogs or some microwavable dinners​



Well hope you enjoyed the reading ; keep up with the good work.

See you on the Next Article , Ramadan Day #7.






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