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Wednesday, 20 May 2015

How to Treat, and Avoid Constipation Via Nutritional and Lifestyle Approach

How is your bowel movement; how often do you use the loo? If you have not been paying attention to this simple process, then this is time you should start. The reason for my curiosity and concern is just that many people out there are used to emptying their bowel just a couple of times in a whole week, still they think it is all good and normal. Well, I would like to let you know that it is not just normal. Constipation has today become a very common occurrence or a part of life for so many, and little do people know that it could just be the major reason for their illness and so many other forms of serious sicknesses people suffer on a daily basis.

The alimentary canal is the channel of digestion & bowel movement

Often I have noticed people complain that they are not able to (easily) pass faeces! Constipation is a problem that almost everybody suffers at one time or the other. But for some, it is a serious problem that they go through as a routine but not knowing how to help themselves. Constipation is a condition in which you find it difficult to pass faeces, or you are not able to do it on a regular basis. Thus for a normal bowel movement, you ought to visit the toilet at least once every day. But from experience, you would have no need visiting the toilet when you have not eaten enough of bulky food, and you need bulky foods as part of your diet.

For instance if you have eaten (mostly) white rice for most of the day, you will most likely not have the urge to empty your bowel the next morning and for the whole day for that matter. This is simply because your favourite white rice as the term (white) connotes, is polished grain; it lacks the all important dietary fibre which your system requires for an effective bowel movement. It is very important we avoid constipation because when you do not regularly eliminate waste, you only go to accumulate toxins in your system, and this can lead to so many diseases later! The following signs however, will tell you that you are constipated and should therefore do something about it:

Fruits & vegetables - Rich fibre diet

Symptoms of constipation
  • If you have just about three or less bowel movements in a week
  • If you do not completely empty your bowel each time you visit the toilet; you tend to rush out.
  • If you are frequently straining to pass stool
  • Your stool is hard most of the time you try to empty your bowel
Constipation is rather a malfunction of the bowel; experts say it is caused by a disorder of the intestines or alimentary canal which runs between the stomach and the anus. There are ways however that you could deal with this situation and free yourself by natural and nutritional remedies.

Natural remedies for dealing with constipation

Whole grains - good for you

  • Ensure to consume enough of dietary fibres in your foods; by this you should eat more of whole foods, grains, legumes.
  • Eat more of fruits and vegetables in your daily diet.
  • Make it a point of duty to drink plenty of water each day; it helps to soften your stool.
  • Engage yourself in wholesome exercises on a regular basis, and be active.
  • Do not attempt to resist the urge to visit the toilet whenever it comes.
  • Do not disrupt your normal daily eating routine.
  • Resist the temptation to overuse or depend on purgatives; this is likely to weaken your bowel muscles.
  • Avoid anything that will amount to stressing you if you can afford to.
  • To some people, you may need to slow down on, or cut out completely – your heavy consumption of dairy products. They sometimes have a tendency to harden your stool.
  • Avoid processed foods, especially processed carbohydrates.
  • Lastly, you could form the habit of drinking warm water instead of the ice-cold water many Nigerians are so crazy about.

By Morgan Nwanguma

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