Are you one of many women who
complain of constipation?
Irregular bowel movements or constipation can be a very irritating complaint to deal with and is one of the most common conditions associated with the digestive system.
Irregular bowel movements or constipation can be a very irritating complaint to deal with and is one of the most common conditions associated with the digestive system.
Constipation is defined as having a bowel movement less than
three times a week, often painful and accompanied by straining, bloating and
the sensation of a full bowel. If you feel the same way when you don’t have a
bowel movement everyday, you could be suffering from constipation.
You should be aware that there is no ‘right’ number of bowel
movements. Normal passing of stools can occur three times a day or three times
a week, depending on your system. It all depends on contributing factors that
include the food that you eat and how much you exercise.
Every one experiences being constipated at some point in life due largely to a poor diet. Though it is usually temporary and not serious, understanding what causes constipation can help you take steps to prevent it.
Every one experiences being constipated at some point in life due largely to a poor diet. Though it is usually temporary and not serious, understanding what causes constipation can help you take steps to prevent it.
What causes constipation
Constipation occurs when too much water is absorbed by the
colon or when your colon's muscle contractions are slow, causing the stool to
move slowly. As a result, stools can become hard and dry.
The main causes of constipation can be attributed to a
variety of factors including:
o Low amount of fibre in the diet
o Low intake of water
o Lack of physical activity
o Some types of medication
o Changes in routine such as pregnancy, aging or travel
o Abuse of laxatives
o Ignoring the urge to use the toilet
How you can prevent it
Dietary and lifestyle changes such as what you eat, drink
and how much you exercise will help relieve and prevent constipation. Here are
a few steps that you can take:
o Eat more fibre: Fibre helps form soft, bulky stools. It can be found in
many vegetables, fruits, whole grains (whole-wheat bread and burghul) and legumes
such as lentils, beans, peas and chickpeas. But make sure you add fibre to your
diet a little at a time, to get your body used to it gradually.
o Drink plenty of water and fluids: Drinking plenty of water and other liquids including clear
soups and fruit and vegetable juices will help prevent constipation. Liquids
add fluid to the colon and bulk to stools, making bowel movements softer and
easier to pass.
o Get enough exercise: Regular exercise helps your digestive system stay active
and healthy. You don't need to become a great athlete. Simply taking a
20/30-minute walk everyday will help a lot.
o Give yourself time: Our hectic schedules keep us feeling in a hurry all the
time that we don't pay attention to our body's needs, especially to the urge to
have a bowel movement. Allowing yourself enough time in the toilet will ensure
that you ease your constipation troubles too.
o Consult your doctor before taking
laxatives: Taking laxatives on your own for a
period of time will get your digestive system used to them. This will lead to
you not being able to have bowel movements naturally, when you stop taking the
pills. So whenever you have a significant or prolonged change in bowel habits,
check with your doctor.
Good to know
NESVITA® Pro-Digestion Fat Free milk is supplemented with ACTIFIBRAS™, Nestlé’s unique fibres that help regulate intestinal
functions. Consuming 2 glasses of NESVITA® Pro-Digestion a day along with a healthy and balanced diet helps improve
intestinal bowel functions hence preventing bloating and constipation.
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