Constipation is more of a symptom than a disease. A person is usually considered constipated when they have fewer bowel movements than usual, take a long time to defecate, and when the stool is hard.
Constipation is a common digestive tract disorder that limits regular bowel movements. It is commonly defined as fewer than three bowel movements per week. Severe constipation is less than one bowel movement per week. Almost everyone gets constipated at some point; and older people are more susceptible than younger people.
The number of bowel movements generally decreases with age. Most adults have between three and 21 bowel movements a week, which is considered normal. The best habit is one bowel movement a day, but most people are irregular and don’t have a bowel movement every day or the same number of bowel movements a day.
Constipation is usually short-lived and not serious. If you can figure out what causes constipation, you can take steps to prevent it.
symptoms –
o No bowel movements at least once a day
o Difficulty passing feces – can lead to anal fissures
o Tongue covered with mucus
o foul breath
o Pain in the lower legs
o loss of appetite
o headache
o Dizziness, nausea
oh vertigo
o Diarrhea alternating with constipation
o acid
o wind formation
Causes of constipation:
1) Improper Diet – Lack of fiber like vegetables, fruits, and whole grains leads to hard stools that slow the passage of food waste through the intestines. Eating lots of high-fat meat, dairy, and eggs, or rich desserts and sweets can also lead to constipation.
2) Dehydration – Without adequate fluid intake, waste materials in the intestine dry out and make it difficult for them to pass through the intestines.
3) Sedentary lifestyle – When you follow a sedentary lifestyle, muscle contractions that move waste through the intestines slow down.
4) Excessive use of laxatives – causes damage to nerves and muscles.
5) Hormonal and physical changes – pregnancy, menstrual cycle, menopause
6) Smoking, consuming too much tea or coffee
7) Fear
8) Aging – Bodily functions including the digestive system usually slow down with age.
9) Certain medications – such as some anti-allergics, antihistamines, pain relievers, iron tablets and some antacids
Treatment:
A change in your diet and daily exercise will help relieve and prevent constipation. The simplest solution is to increase fluid (preferably water) and fiber. This can be accomplished by eating more vegetables, fruits, and whole grains in your diet. The routine use of laxatives is discouraged as it can make bowel movements dependent on their use.
Avoid all types of processed and refined foods like white flour, rice, bread, cakes, pastries, cookies, white sugar.
Increase intake of whole grains, whole grains, green vegetables, spinach, cabbage; and fruits like guava, grapes, apples, orange, and papaya.
Drink plenty of fluids – Drink between ten and twelve glasses of fluid/water a day to help prevent constipation. Avoid drinks containing alcohol or caffeine.
Get enough exercise – it helps prevent constipation by stimulating the colon. Do things that keep you moving and active as this also benefits overall health.
Use laxatives only as directed by your doctor
Check medications – Certain medications can cause constipation, such as: B. Drugs to relieve high blood pressure, antipsychotics, and even some over-the-counter pain relievers. If you regularly take such over-the-counter medications, stop taking them for a while and notice the difference.
Constipation requires immediate treatment when accompanied by symptoms such as rectal bleeding, abdominal pain, cramps, vomiting, and involuntary weight loss.
home remedies for constipation
o Drinking a glass of warm milk before bed helps with morning defecation. For severe constipation, mix two teaspoons of pure castor oil into the milk. This remedy is one of the most useful home remedies for constipation
o Drink a liter of lukewarm water on an empty stomach and take a few minutes of easy walking as soon as you wake up early in the morning.
o A common Ayurvedic medicine for constipation is Triphala Churna. A teaspoon of this powder is taken with warm water or milk before bedtime. This remedy is another effective and good one Home remedies for constipation
o Guava helps relieve constipation when eaten with seeds. Consume one or two guavas daily as they provide a good source of dietary fiber.
o Eat only when hungry and leave at least 4 hours between meals.
o Food should be chewed slowly and properly. Hasty meals and meals at unusual times should be avoided.
o Use spices like cumin, coriander, turmeric powder, fennel as they make the food easy to digest. This is helpful in constipation.
o Fried foods, beans, wind-forming vegetables such as cauliflower, radishes, and dried fruits should be avoided. Don’t mix too many types of foods in one meal.
o All fruits, such as guava, grapes, papaya, figs, orange (except banana and jackfruit) are a useful remedy for constipation.
o A teaspoon of flaxseed, swallowed with water before each meal, provides both fiber and lubrication.
o Ginger tea is a very good home remedy for constipation. It helps to start a bowel movement.
o Avoid milk and dairy products as they contain casein, an insoluble protein that tends to clog the intestinal tract.
o Take 10/12 pieces of raisins (munakka) and then boil them in a glass of milk. Chill it, eat the raisins and drink the milk. This is a very good and effective home remedy for constipation.
o Turmeric powder cooked in milk along with figs also helps in relieving constipation and healing constipation.
Expert Advice – Constipation is usually easier to prevent than treat. Therefore, try to follow a healthy lifestyle.
Thanks to Dr James Sameul
