Constipation is a problem that so many suffer from but don't like to discuss. In extreme cases it can be extremely painful and affect the daily routine of your life. Most cases of constipation can be treated with a good healthy diet and regular exercise.
Description
Hard or inadequate bowel movements. Some side effects of inadequate, infrequent or incomplete bowel movements are discomfort, abdominal pain, headaches, nausea, anxiety and in extreme cases, pain when urinating.
Ideally, people should have one bowel movement every day, although this can vary according to diet, stress and physical activity.
Causes
Constipation can be caused by numerous things including stress, insufficient fibre in the diet, not enough liquid intake, excess protein, refined foods, or no exercise. It can also be caused by the under functioning of the liver or thyroid.
Other causes include pregnancy, metabolic disorders, structural abnormalities, antacids, old age and constant use of laxatives. Constipation can also be a side effect of some medications.
Sudden blockages, bleeding or changes in bowel habits must be checked by a medical practitioner.
Treatment
Constipation generally can be treated by changing to a well balanced diet high in fibre with at least 6-8 glasses of water daily and regular exercise.
A glass of hot water with the juice of half a lemon squeezed into it, especially when taken in the morning can be very beneficial, especially if followed by a walk.
Herbs
Aloe gel ~ Dandelion ~ Psyllium ~ Senna ~ Yellow dock ~ Chamomile (to relax intestinal muscles)
An ideal breakfast would be fruit such as prunes or figs with cereal and rice bran. Another suggestion would be buckwheat seeds cooked with raisins, apple and cinnamon. Rice bran is preferred over wheat bran as wheat bran can be difficult to digest and can also contribute to haemorrhoids. For most people, bran acts as a fibre laxative but for sensitive people it can actually cause constipation and bloating, especially when fluid intake is inadequate. If these breakfasts don't appeal, you can try any cereal with some psyllium powder sprinkled over.
Other dietary suggestions
Raw vegetables such as sliced zucchini and grated beetroot as well as salad foods are good to relieve constipation. Broccoli, beans and cauliflower are better steamed for a few minutes to avoid flatulence. Beetroot is also good to find out your transit time - the length of time your digestive system takes to digest, absorb and eliminate foods. Ideally you should see the colour of the beetroot in your stools within 24 hours. Make your own salad dressing with a spoonful of olive oil and a squeeze of lemon juice, but keep in mind this can be high in calories so don't use too much. Olive oil stimulates the gallbladder and also acts as lubrication.
Tissue Salts
Kali Mur - for mucous membranes Nat Mur - for regulating fluid Nat Sulph - for 'toxic' bowel
Constipation can also be caused from repeatedly ignoring the urge to defecate for reasons such as running late, or unwillingness to use public toilets. This type of constipation can start in childhood due to being busy playing or watching a DVD and then becomes a habit. It is very important in children to make sure they use their bowels regularly to avoid long term constipation problems.
Conclusion
Maintain a well balanced diet and regular exercise to maintain regular bowel movements. If this doesn't work and constipation is still a problem consult a medical practitioner to see if there are any physical causes such as under active thyroid or liver.
ConstipationMichael Russell
Your Independent guide to Constipation [http://constipation-guides.com/]