Constipation is one of the most common problems of modern times. It is a disorder of the colon producing infrequent or difficult emptying of the bowels. The stools are hard and dry. Other symptoms may include: dull headache, abdominal discomfort, lack of energy, poor appetite, and low back pain. It is important that the bowel move on a daily basis. The colon is a holding tank for waste matter that should be removed within eighteen to twenty- four hours.
In most cases, constipation arises from insufficient amounts of fiber and fluids in the diet. Other factors include, inadequate exercise, advanced age, muscle disorder, bowel diseases, repeated failure to heed the signal to eliminate, or excessive fatigue, nervousness, anxiety, stress, or emotional tension.
Recommendations:
· A diet high in fiber {oat bran, wheat bran, flaxmeal a ¼ cup added at meal time is helpful, they can be mixed with 1\2 cup of your preferred liquid or added to breakfast cereal.} is essential for constipation. Whole grain cereals, leafy vegetables, fruits, fresh or cooked.
· A small cold enema is often effective for retraining the bowel. Use cold tap water in the rectum, hold for one minute, and expel. A bowel movement will generally follow. Use this treatment at the same time each day to establish a pattern of regularity.
· Four to five olives eaten everyday with your meal may be helpful.
· All animal products are low in fiber and tend to be constipating. Milk and cheese are known to be constipating.
· Hurried and irregular meals may contribute to poor function.
· Proper toilet positioning, make using the toilet easy. Placing your feet on a small stool is helpful. Ideally the thighs should be against the abdomen and the higher the stool the closer the thighs come to the abdomen. Leaning forward will bring the abdomen closer to the thighs.
· Adequate fluid intake is essential in preventing constipation. Six to eight glasses of water daily are recommended. A glass of hot water before breakfast may stimulate elimination.
· Tea has been known to induce constipation.
· Avoid all clothing that constricts the abdomen. Clothing should not leave red marks on the skin.
· Some foods are known to have laxative action. Prunes,{6 daily with your meal} the most common of them has been proven to be a laxative, apples, figs, licorice, raw spinach, and strawberries are also helpful.
· HERBS:
· Alfalfa, cascara sagrada, milk thistle, senna leaves, aloe vera,
· Eat smaller portions- no large, heavy meals
· For quick relief drink 1 glass of water every 10 minutes for half an hour.
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