Constipation

Constipation is one of the most common conditions that many people have experienced before. Constipation is a condition of the digestive system where the feces are hard to expel.

Constipation is defined medically as fewer than 3 stools per week and severe constipation as less than 1 stool per week. It is usually caused by the slow movement of material through the large bowel.

You may experience some of the following symptoms:

• Straining to have a bowel movement
• Hard or small stools
• Lower abdominal discomfort
• Rectal bleeding caused by hard stool

Here are some of the common causes:

• Lack of fiber intake in daily diet
• Lack of water intake
• Lack of physical activity
• Side effects of some medications
• E.g.: Narcotic pain medication (morphine, codeine), Antidepressants
• Ignoring the urge to go to the toilet when needed

How can we prevent constipation?

• Increase fiber intake as fiber helps to maintain a soft and bulky stool.
• Add more fresh fruits, vegetables and whole grains in the diet
• Add a protein shake loaded with fiber as breakfast. (for example, use PureNourish). This is a quick and simple way to add more fiber.

• Remember to drink adequate amount of water (6 to 8 glasses a day) Caffeinated drinks don’t count as those can dry you out. You should replenish with water after your coffee or tea.

• Use quality probiotics. Studies show probiotics help to soften stools, increase the number of bowel movements and making them easier to pass.

• Exercise regularly
• Avoid holding stools

Be proactive in making some changes listed above to prevent constipation.

References

www.medicinenet.com

www.medicalnewstoday.com

www.health.harvard.edu/blog/probiotics