What is Constipation ??

What is Constipation ?

Occasional constipation is often defined as having infrequent bowel movements with stools that are typically hard, dry and difficult to eliminate. You may even experience occasional cramping and bloating. While many factors may lead to a sluggish bowel, here are some of the most common:

• Diet: Too many refined sugars, starches and processed foods can lead to occasional constipation. Eating plenty of fiber-rich, non-starchy foods that are low in sugar may help maintain healthy bowel movements.

• Too little exercise: Exercise triggers the flow of lymph in the body, which stimulates peristalsis (the natural muscle contractions that move food through the intestines) and supports healthy elimination.

• Changes in routine: Changes in normal daily activity can often throw off your internal schedule, which can affect your bowel movements and lead to occasional constipation.

• Lack of time: Although taking the time to eliminate regularly is an important part of good bowel health, many people simply don’t do it. Try setting aside time in your day to go to the bathroom, even it means setting the alarm a bit earlier.

What Dietary Factors are Important in Constipation?

A high-fiber diet, plentiful fluid consumption and exercise is an effective prescription in most cases of constipation. High levels of dietary fiber increase both the frequency and quantity of bowel movements, decrease the transit time of stools and the absorption of toxins from the stool, and appear to be a preventive factor in several diseases. I recommend 25 to 35 grams of fiber from food per day.

• Drink plenty of water, as dehydration is the most common cause of constipation.

• Exercise regularly. Even walking helps to move the body.

• Leave time to have a bowel movement. If urges to eliminate are ignored repeatedly, they become less frequent.

• Change your diet slowly, adding more fruits and vegetables (organic whenever possible). Reduce the amount of refined starches, sugar and processed foods in your diet.

• When traveling, try to maintain a normal diet and a regular sleep schedule.

• Position yourself correctly when using the toilet. Keep the feet raised on a small step stool or a device designed for proper eliminative posture (knees above the waist).