Constipation is a condition, accompanied by hard and dry stools, with pain in the defecation process. The stools are infrequent and are highly painful. Chronic constipation results in bleeding during the passage of stools. Sedentary activity, improper defecation technique, poor dietary regimen and lack of exercise are certain contributing factors for constipation. Treatment, immediately after diagnosis is necessary to prevents further complications.
Increase the fiber in the diet. About 30 grams of fiber is vital for the effective functioning of the digestive system. Animal foods contain negligible amounts of fiber.A vegetarian diet includes abundant amount of fiber, in the form of fruits, veggies, whole grains and legumes. A list of vegetables, which contribute to high levels of fiber are cucumber, radish, turnip, beans, cabbage, ladies finger, broccoli, green leaves, sprouts, asparagus, carrot, cauliflower, peas, and pepper. Grapes, kiwi, guava, avocado, pear, apricot, date, mango, fig, peach, apple, plum, papaya, pomegranate and jamun are fiber rich fruits. Legumes such as black beans, split peas, black eyed peas, kidney beans and all pulses are good sources of fiber. Fiber is also seen to occur in nuts such as almonds, sesame seeds, coconut, peanuts and chestnuts. Refined foods are depleted of fiber, through the process of dehusking and milling. Some of the refined foods, devoid of fiber are white bread, baked foods like cakes, refined flour and pasta. Sifting of flour eliminates the bran, which in turn decreases the fiber content.Fluid is yet another important factor of concern. Increase the intake of fluids to tone the colon muscles, thereby easing the process of defecation. Liquids in the form of water, barley water, soups, beverages, coconut water and fresh juices help. About six to eight glasses of water proves beneficial. High fiber intake, with lesser amount of fluids results in various complications. There should be a parallel increase in the liquid and fiber intake. Lack of activity is a common cause of constipation. Many professions demand continuous sitting for hours together, which in turn aggravates the condition, in conjunction with junk foods. Light exercises in the form of periodical walking are useful. A cup of hot tea or a brisk walk stimulates the peristaltic action, thereby facilitating easy bowels. Visit the toilet at the same time everyday. Leg raising exercises tones the abdominal muscles and enhances the colonic propulsion.Eat a balanced diet at regular intervals. Stick to the timings on a daily basis. Avoid alcohol, smoking and intake of junk foods such as burgers, chips, carbonated beverages, French fries and so on.
|
