CONSTIPATION

What exactly is constipation?

It is not necessarily irregularity. It has to do with the hardness of the stool (bowel motion) rather than how often one is passed.

In a healthy individual one or more motions per day is desirable. The quicker toxins are eliminated from our body the less time they have to either ferment or cause other problems.

Mostly constipation is due to poor dietary habits, or by not going to the toilet when nature calls.! This results in the bowel reabsorbing water and therefore making the stool hard. Stop that car, leave that meeting, if "you gotta go, you gotta go"!! We should all try to drink 6 to 8 glasses of water per day.

Regular daily well-formed bowel movements without straining should be normal. This reduces the risk of conditions such as appendicitis, hiatus hernia, abdominal hernias, hemorrhoids and colonic cancer.

If the bowel moves as often as food is eaten, say 2 to 3 times a day, this can help reduce a build-up of toxic waste products in the bowel.

 

Common causes of constipation are:

• A diet deficient in fiber and/or raw fruits and vegetables.
• Lack of exercise
• Dehydration with inadequate intake of water.
• Abuse of laxatives or drug side effects.
• Under activity of the thyroid gland.
• nervous tension
• food allergies
• a structural abnormality of the bowel.

Mechanical problems with the bowel are common, such as prolapsed bowel or extra loops of bowel or bowel pockets. These pockets form in the wall of the colon and this condition is called diverticulitis. These conditions can only be diagnosed with a barium enema X-ray and colonoscopy.

 

General Recommendation

Try to establish a regular time for sitting on the toilet to train the bowel. Aerobic exercise like brisk walking is beneficial, preferably three to four times a week for a minimum of twenty minutes.

Some specific abdominal exercises are also worth the effort. Sit in a straight backed chair and tighten the abdominal muscles for a few seconds then relax. Repeat ten times.

Whilst lying, try some gentle massage of the colon - up the right side of the abdomen, across the top from right to left and down the left side. Learning to do some relaxation exercises or yoga will also help in those whose constipation is anxiety related.

General exercise is also very helpful - aim for 20 - 30 minutes of exercise 3 - 4 times per week. Walking is ideal.

Chronic use of laxatives should be avoided - they can actually be the cause of ongoing constipation.