Dear friends,
Constipation is a common problem faced by most of us from time to time. I found this useful info and thought of sharing with all of u.
Causes of constipation
Constipation is caused by a wide variety of problems that range from simply not drinking enough liquids to having a very low fibre diet.
Medications such as iron and calcium supplements, drugs used to treat allergies, cold, hypertension, depression, antacids, diuretics (drugs which increase the flow of urine), non-steroid and anti-inflammatory drugs also cause constipation. Parkinson's disease, spinal cord disease and paralysis are the other known causes.
Weakness of the abdomen muscles and pelvic floor also lead to constipation, especially in the case of the elderly.
Treatment does not mean simply prescribing a laxative. The treatment includes re-education of the patient. Constipation can be tackled effectively with a fibre-rich diet, plenty of fluids and exercise.
Approximately 30 gm of fibre a day is necessary to keep the digestive system in good working condition. Food from animal sources contains very little or no fibre. Fibre-rich vegetables include turnip, lady's finger, radish, beans, cabbage, cucumber, potato, corn, broccoli, peas, carrot, onion, tomato, green pepper, bitter gourd, asparagus, brinjal, beetroot, sprouts, leafy greens and cauliflower.
Fruits rich in fibre include avocado, guava, apricot, fig, date, gooseberry, mango, orange, pear, bel, apple, jamun, papaya, pomegranate, plum, peach, kiwi fruit and grapes.
Fibre rich legumes include kidney beans (rajma), black beans, all pulses, black-eyed peas and split peas. Peanuts, almonds, sunflower and sesame seeds, chestnuts and dried coconuts are also rich in fibre.
Cereals include oats, maize, barley, jowar, bajra, whole wheat and rice. Milling and husking depletes the fibre content of food grains. Refined foods like maida, pasta, white bread and cakes should be avoided as they are devoid of fibre.
Bran should not be sifted from the flour as it has fibre and is rich in B complex vitamins.
INCREASE FLUID INTAKE
One should drink 6-8 glasses of water per day and more so during summer when you sweat profusely. Fluids can be in any form - beverages, soups, juices and plain water. Without the extra fluid, the extra fibre that is eaten is likely to aggravate the problem of constipation instead of solving it.
Exercise is advocated to improve colonic propulsion and tone up the abdominal muscles, necessary for defecation. Leg raising exercises help in toning abdominal muscles and are especially helpful in constipation following childbirth.
A sedentary lifestyle slows down the bowels. So, some light exercise is essential every day.
Trigger off the peristaltic movements of your bowels by having a cup of tea as soon as you get up in the morning. For some people, taking a short walk will also help.
Another method to mobilise your bowels is to go to toilet at the same time every day.
Nature cure for constipation
There are many home remedies which are effective in the treatment of constipation.
* A large slice of papaya every day will help in easy bowel movement.
* The juice made from the pulp of the ripe bel fruit is also recommended. Break the shell of the fruit and remove the seeds. Add water to the pulp and sugar if desired. Strain and serve.
* 6-8 apricots a day are also helpful. The cellulose in apricots acts as roughage and the pectin retains water. Two raw apples per day can also be taken.
* Figs have a high cellulose content. The fig seeds increase the peristaltic movements, thus easing constipation.
* Curd is also beneficial in treating constipation. Dates, bananas, raw cabbage and beetroot also help a great deal. Lemon juice with honey taken first thing in the morning is a good bowel stimulant.
Topic: Constipation (Read 1879 times)