Want to get rid of Constipation??

I have come across some patients of mine who tell each and every detail of their illness and their food habits but forget to or do not think important to mention about their irregular bowel movements. Some people consider constipation as a general complication whereas some even when they want to get rid of it actually cannot do so.

Constipation is difficult, forceful or painful defaecation. Different individuals have different bowel movement. For most individuals once stool a day is necessary for good health. Some may evacuate thrice a day or more. Bowel movement depends on the individual’s nervous system and the type of diet he / she takes. However, less than three motions a week can be termed as constipation. It can lead to headache, foul breath, irritation, discomfort of abdomen, flatulence, etc.

Constipation can be easily taken care of by following 3 simple practises:

1. Physical activity:  Daily physical activity especially brisk walking is beneficial. It helps in proper digestion of food and maintaining bowel movements.
2. Abdominal Massage:  A light abdominal massage with talcum powder or some oil for 15-20 mins in the early morning can be helpful.
3. Dietary management:  It is important to eat fibre rich food and lots of fluids to prevent constipation. Fibre binds with fatty acids and bile and so softens the stool. It has water holding capacity thus increases the bulk of stool and causes distension in the colon leading to evacuation.

·         Consume lots of fluids especially water (8-10 glasses of water per day or more) but not carbonated beverages, tea or coffee. Water digests the food and softens the stool for easy passage.

·         Fruits like pineapple, plums, peaches, apple with skin, berries like strawberries, rasp berries, black berries, etc are low in calories and high in fibre.

·         Dry fruits like almonds, walnuts, peanuts, raisins, prunes, etc are rich in fibre. Prunes besides having fibre also contain Sorbitol, a natural laxative.

·         Green leafy vegetables like spinach and vegetables like brussel sprouts, cabbage, carrot, baked potato with skin, etc are really helpful in constipation.

·         Go for whole grains instead of refined ones like brown rice, brown bread, bran, wheat products, etc.

·         Warm milk and yoghurt are also helpful. Bacteria in yoghurts help in digestion.

·         Lean people can go for fatty foods as fats act as lubricatives.

·         Flax seeds are rich in fibre. Ground flax seeds can be sprinkled on any food and consumed.

·         For alcoholics alcohol consumption should be minimized to 2 drinks per day for men and 1 drink per day for women.

·         Too much iron can also be a cause of constipation. Avoid too much iron rich foods like oysters, liver, mussels, etc.

·         Isaphgul husk or china grass is vegetable substance which absorbs considerable amount of water. Overnight soaked husk in a glass of water can be an option once in a while.

If you are pregnant and suffering from constipation, need not worry. It is just because of hormonal changes and the increasing size of the uterus which leaves little room for stomach, rectum and colon. You can follow the above but it is better to consult your physician about your medications and their effects. Just remember the following:

·         Do not eat much leafy vegetables especially spinach. It might lead to complications.

·         Whenever you feel the urge just go. Do not force yourself.

·         Before taking laxative consult your doctor.

·         Do not drink or smoke at all during pregnancy.

·         Do not take too much tea or coffee.

If you follow these certain practises you can easily get rid of constipation. Then you can consider it as a general complication. So do not think just go for it !!!