in HEALTH NEWS.
Constipation can be a serious problem to a healthy lifestyle. OYEYEMI GBENGA-MUSTAPHA writes on tips to prevent it.
You are what you eat, goes the popular cliché. And when you eat more than you can conveniently accommodate, what follows is better imagined than experienced. What sets in is discomfiture of the stomach as a result of constipation. Constipation is an irregular and infrequent or difficult evacuation of the bowels, which usually is a symptom of intestinal obstruction.
Unfortunately, most people have failed to understand what causes constipation, not knowing that not paying much attention to what they eat and the need to exercise are imperative.
However, there are helpful tips in preventingconstipation. According to a trado-medicine practitioner, Dr Segun Fahuwa every one experiences constipation at some point in life due largely to poor diet.
He said: “Irregular bowel movements or constipation can be a very irritating complaint to deal with and is one of the most common conditions associated with the digestive system.”
Constipation, Dr Fahunwa said, is defined as having bowel movements less than three times a week, often painful and accompanied with straining, bloating and the sensation of a full bowel. “If you feel the same way when you don’t have a bowel movement everyday; you could be suffering from constipation,” he said, adding: “People should be aware that there is no ‘right’ number of bowel movements. Normal passing of stools can occur three times a day or three times a week, depending on their system. It all depends on contributing factors that include the food that is eaten and how much you exercise.”
He continued: “Every one experiences being constipated at some point in life due largely to a poor diet. Though it is usually temporary and not serious, understanding what causes constipation can help you take steps to prevent it.”
Causes
According to Dr Fahuwa, constipation occurs when too much water is absorbed by the colon or when your colon’s muscle contractions are slow, causing the stool to move slowly. As a result, stools can become hard and dry. “The main causes of constipation can be attributed to a variety of factors such as low amount of fibre in the diet; low intake of water; lack of physical activity; some types of medication; changes in routine such as pregnancy, aging or travel; abuse of laxatives or ignoring the urge to use the toilet,” he added.
Prevention
To prevent constipation, Fahunwa said dietary and lifestyle changes, such as what one eats, drinks and how much exercise done will help relieve and prevent it.
“It is good to also eat more fibre as it helps form soft, bulky stools. It can be found in many vegetables, fruits, whole grains (whole-wheat bread and oaths and legumes, such as beans, peas and nuts. But make sure you add fibre to your diet a little at a time, to get your body used to it gradually.
“It is advisable to drink plenty of water and other fluids. Drinking plenty of water and other liquid, including pepper soups, fruit and vegetable juices, will help prevent constipation. Liquid adds fluid to the colon and bulk to stools, making bowel movements softer and easier to pass,” he said.
“Also getting enough exercise helps the digestive system stay active and healthy. You don’t need to become a great sprinter. Simply taking a 20 or 30-minute walk everyday will help a lot. Give yourself time to relax and recreate, as our hectic schedules keep us feeling in a hurry all the time. This hectic life style doesn’t help us pay attention to our body’s needs, especially to the urge to have a bowel movement. Allowing yourself enough time in the toilet will ensure that you ease your constipation troubles too,” Fahuwa said.
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