Constipation define as infrequent bowel moments (</= 3 time per week) or passing stools less often than the person's own normal habit, or with difficulty staining, or pain. Constipation is not an uncommon condition in population. It is two time common in female than male.
Causes of Constipation
- Poor diet
- Lack of exercise
- Old age
- Reduced water intake
- Fearsome, dirty toilets
- Intestinal obstruction
- Anal fissure
- Rectal prolapse
- Bowel strictures
- Hypothyroidism
- Drugs (opiates, iron, anticholinergics)
1. Drink plenty of water
You should drink ten or more glasses of water per day. It
will moisten your stools and lubricate your intestine. Drink plenty of water also a good health habit.
2. More fiber foods
You should eat 25g -40g of fibers per day. The next question is what are the foods which have lot of fibers. Generally these are cereals, fruits and vegetables. The high fiber foods are wheat germ, barley, bran; mangoes, raspberries, pears, apples; green peas, beans, chickpeas. Fiber do not digested by intestinal enzymes so it cannot absorb. It increases the bulk of the stool and absorb fluids to moist the stool. Not only in constipation high fiber diet helpful in several disease conditions like diabetes mellitus and hyperlipidaemia.
3. Reduce the stress
Anxiety and depression can cause constipation. If you are in
an upset mood or have some features of depression like loss of appetite, lose of
energy and reduce sleep better to consult a doctor, because early treatment
lead to better outcomes. Do not forget depression is common in normal
population.
4. Do it regularly
The most important thing is you must go to the bathroom when
you have urge. It is important to have a regular time (better in morning) in your time
table. Do not forget to do it daily and regularly. If you allow stool to stay lot of time in your body, the water get absorbed and make stool more harder.
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