Constipation is a common and frustrating complaint in which
stools are too dry and too firm to be passed out or bowel movement is less
frequent than normal.
Depending on your diet, age and daily activity, 'normal' can be
anywhere from three bowel movements a day to three a week.
Most of the time, constipation is harmless
and can be easily treated by eating more fibre and drinking more water.
Constipation that does not go away can signal
a SERIOUS problem, especially in an older person. It can be sign of irritable
bowel syndrome, colon cancer, diabetes, depression or an illness affecting the
nervous system, such as Parkinson's disease or multiple sclerosis. But such
causes are usually rare.
Be sure to see
Health Consultant if your constipation lasts for two weeks or more or if you
notice a major change in your bowel habits.
HOW YOU CAN HELP YOURSELF
Most
incidences of constipation respond well to home treatment by changes in your
diet and exercise habits. The simple steps below will help ease constipation
and prevent it recurring.
EAT THE RIGHT STUFF
Diet
plays a big role in the health of your intestines. The right foods can prevent
problems or ease symptoms when they do occur.
Eat more fibre. Eat less processed foods. Drink enough water.
EXERCISE
Include
exercise in your daily routine. A brisk 30 mins walk should be enough to
promote regular bowel movements. Better still, exercise also helps prevent cardiovascular
diseases by working your heart and lowering blood pressure. It also keeps your
immune system in tip-top shape to fight infections.
MAKE TOILET VISITS A ROUTINE
Go to
the bathroom as soon as you feel the urge, rather than putting it off. Make
enough time to pass stools, especially after breakfast and dinner. Get into the
habit of having bowel movements around the same time everyday.
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