What goes up must come down. Sir Isaac Newton prove that, sitting under apple tree. What goes in must come out. You prove that sitting on the toilet this morning. well, didn’t you? or it was yesterday morning that you had your last bowel movement? or the day before? or one could but memorable day early last December?
Constipation is no fun. Sometimes it can be painful. But the cause of your sluggish bowel is often easy to find. It may include a lack of fiber in the diet, Insufficient liquid intake, Stress medications, Lack of exercise , And a bad bowel habits. We take a look at all these factors, and ways to remedy the situation.
Are you really constipated? You think you have a problem, but do you really? Like all of us, You have been bombarded most of your life by laxative advertisement that try to give you impressions that a daily bowel movement is essential to good health, And this is just isn’t so. Many american are subject to perceived constipation they think they are constipated when they are not. In reality, The need to defecate varies greatly from individual to individual. For some, a bowel movement three times a day may be considered normal, for others three times a week suffice.
Are you getting enough fluids? Our expert agree that the first thing a constipated individual should do is check his/her diet. the foremost menu item for battling constipation are dietary fiber and liquids. Lots are both essential to keep the stool soft and to help it pass through the colon.
How much liquid and how much fiber do you need? Lets start with the liquid. A minimum of six glasses of liquid and preferably eight should be part of every adult’s diet. While any fluids do the trick, ” the best fluid is water”.
Eat lots more fiber. Most people don’t get enough fiber in there diets. a daily consumption of 20 to 35 grams of dietary fiber for all adults and aleast 30 grams for those who suffer from constipation. Where does fiber came from? From your complex carbohydrates such as those whole grains, fruits and vegetables. Its not difficult to get 30 grams in your daily diet if you choose food carefully. One half of green peas, for instance, will give you 5 grams; one small apple supply’s 3 grams, and a bowl of bran cereal can give as much as 13 grams. Tops among the fiber heavy weights, however, are cooked dried beans, prunes, figs, raisins, popcorn, oatmeal, pears, and nuts. One word of cautions, though, increase your fiber intake slowly to avoid gas attacks.
Take time to go to gym. You know that exercise is good for your heart, but did you know that it’s good for your bowels? In general we feel that regular exercise tends to combat constipation my moving food through the bowel faster.
Take a walk and bring your baby. Any form of regular exercise will tend to alleviate constipation, but the one mentioned most often by our expert is walking. Walking is particularly helpful for pregnant woman, many of whom experience constipation as their inner working are altered to accommodate the growing fetus. Anyone including mother to be, should walk a good, hearty 20 to 30 minutes a day is good for you. pregnant woman should take care not to get too winded as they walk.
Toilet train yourself. Through out our lives, many of us condition yourself to go to the bathroom not when nature’s call but when its convenience. Ignoring the urge to defecate, however can lead to progressively to constipation. But its never too late to improve your bowel habits. The most natural time to go to toilet is after a meal. So pick a meal, any meal, and everyday following that meal sit on the toilet for 10 minutes. In time, you will condition your colon to act as nature intended.
Slow down and take it easy. When your frightened or tense, your mouth dries and your heart beat faster. your bowel stop as well. Its part of the flight or flight mechanism. If you suspect tension is at the bottom of your constipation, take time to relax perhaps by listening to relaxation tape.
Have a hearty laugh. A good belly laugh can help with constipation in two ways. It has a massaging effect on the intestines, which help to foster digestion, and its a great reliever of stress.
Reconsider laxative tablets. Commercial laxative often do what they are intended to do, but they are terribly addicting effect. Take too many of these chemical laxatives and your bowel get used to them, and your constipation can get worse. so use it only when the constipation are needed.
Know that not all laxatives are the same. In most pharmacy, right to the chemical laxatives, you’ll find another category of laxatives, often marked natural or vegetable laxatives. whose main ingredient is generally crushed psylluim seed. This is a super concentrated form of fiber, which unlike the chemical laxative, is nonaddictive and generally safe, even taken over long periods. how ever, that these must be taken with lots of water just read the instruction in the box, or they can gum up inside you.
Get fast relief -once in a while. If your really miserable, nothing will work faster to move your bowel than an enema suppository. For occasional used. they are perfectly alright. use them too often, and you risk creating a lazy colon. that is you could wind up worse off. use only clear water or saline solution enemas, never soapsuds, which can irritating. and when shopping for a suppository, pick up only glycerin ones, avoid harsh chemical selections on the market.
Review your medications and supplements. There are a number of medications that can bring on exacerbate constipation, Among the common culprits are antacids containing aluminium or calcium, antihistamines, anti Parkinson drugs, calcium supplement, diuretics, narcotics,phenothiazines, sedatives and tricyclic antidepressants.
Beware of certain foods. something may constipate one person but not another milk, for instance, can be extremely constipating to some, while it gives others diarrhea. food that tends to produce gas, such as beans, cauliflower, and cabbage. should be avoided by those who constipation is a result of a spastic colon. you should suspect a spastic colon if your constipation are sharply sharp.
Eat small meal. Those with spastic colon should also avoid large meals that distend the digestive tract, thus worsening the constipation.
Be cautions about herbs. Herbal remedies for dealing with constipation abound. Among those taunted are alo( juice not gel).senna rhubarb (medicinal), cascara sagrada,dandelion root, and plantain seeds. Some such as cascara sagrada, can be very effective. but you need to be very careful. Certain herbal laxatives, just chemical ones should not be over used.
Don’t Strain. As tempting as it may be to huff and puff your way of constipation, it is not wise to do so. You risk giving yourself hemorrhoids and anal fissures, which not only are painful, but can also aggravate your constipation by narrowing the anal opening. Straining can also raise your blood pressure and lower your heart beat.