The ManicaPost
Dr Tendai Zuze
Health Matters
CONSTIPATION is a common gastrointestinal condition marked by infrequent bowel movements or difficult passage of stools.
In general, you are probably experiencing constipation if you pass fewer than three stools a week, and your stools are hard and dry.
Fortunately, most cases of constipation are temporary.
To diagnose constipation, your doctor will take your medical history, perform a physical exam and ask about any medications you are taking.
Your doctor will also want to rule out several conditions including a blockage in your small intestine or colon (intestinal obstruction), a narrowing of the colon, an endocrine condition, such as hypothyroidism, or an electrolyte disturbance, such as excessive calcium in the blood.
Extensive testing is usually reserved for people with severe symptoms or for older adults with new-onset constipation.
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In most cases, simple changes in your diet and lifestyle can help relieve symptoms and manage constipation.
Less often, you may need medical treatment.
Above all, recognise that a successful treatment programme can take time and effort.
The following simple changes can go a long way towards reducing constipation:
A high-fibre diet. A diet with at least 20 to 35 grammes of fibre each day helps your body form soft, bulky stool.
Regular exercise. Physical activity can help stimulate intestinal activity.
Adequate fluid intake. Drinking plenty of water and other fluids will help soften your stool.
Take the time for bowel movements.
Set aside sufficient time to allow undisturbed visits to the toilet.
And don’t ignore the urge to have a bowel movement.
Laxatives should be considered only when diet and lifestyle changes are not effective. Some laxatives can become habit-forming.
There are several different types of laxatives including fibre supplements, stimulants, lubricants, stool softeners and osmotic.
If laxatives are ineffective, your doctor may insert a gloved finger and manually break up the impacted stool or you may be given a laxative enema to soften the stool and lubricate a bowel movement.
If an underlying disorder is causing your constipation, treatment will be aimed at the specific cause.
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In many cases, simple changes to your lifestyle will relieve the symptoms of constipation.
Several alternative approaches may also provide relief, although they have not been studied extensively.
Massage.
Massage works by manipulating, compressing and stretching the skin, muscles and joints.
When applied to the abdominal area, massage may help relax the muscles that support the bladder and intestines and help promote bowel activity.
Acupuncture.
This therapy may help stimulate the colon and relieve pain from constipation, although its efficacy for this has not been proved.
Homeopathic remedies.
Homeopathy is a holistic, nontoxic system of medicine that’s individualised to your symptoms.
Numerous homeopathic remedies exist for constipation, and they typically consist of plant-based laxatives.
However, just because they’re natural doesn’t mean they’re safe.
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To help prevent constipation:
Eat a high-fibre diet. Choose lots of high-fibre foods, including fruits, vegetables, beans, and whole-grain cereals and breads.
Aim to consume 20 to 35 grams of fibre daily.
Experiment to see if particular fruits or vegetables have a laxative effect for you. Remember to add fibre to your diet gradually to help reduce related gas and bloating.
Limit low-fibre foods. Foods that are high in fat and sugar and those that tend to be low in fibre content, such as ice cream, cheese and processed foods, may cause or aggravate constipation.
Drink plenty of liquids.
The exact amount of water and other fluids you should drink each day varies and depends on your age, sex, health, activity level and other factors.
Limit caffeine intake, which can worsen symptoms of constipation by causing dehydration.
Exercise regularly.
Engage in regular physical exercise, such as walking, biking or swimming, to help stimulate intestinal function.
Getting at least 150 minutes of moderate exercise each week is recommended.
Heed nature’s call.
Don’t ignore the urge to have a bowel movement.
The longer you delay, the more water is absorbed from your stool and the harder it becomes.
