Constipation is more of a symptom than a disease. A person is generally considered constipated if they have fewer bowel movements than usual, take a long time to have a bowel movement, and if their bowels are hard.
Constipation is a common digestive tract disorder, restricting regular bowel movements. Generally speaking, it is defined as less than three bowel movements per week. Severe constipation is less than one bowel movement per week. Almost everyone suffers from constipation at one time or another; and older people are more likely than younger ones.
The number of bowel movements generally decreases with age. Most adults defecate between three and 21 times a week, and this is considered normal. The best habit is one bowel movement a day, but most people are irregular and do not have a bowel movement every day or the same number of bowel movements every day.
Constipation usually lasts for a short time and is not serious. If you can distinguish the cause of constipation, you can take steps to prevent it.
Symptoms –
o Do not defecate at least once a day
o Difficulty eliminating stool: can cause anal fissures
o Mucus covered tongue
or bad breath
o Pain in the lower legs
o Loss of appetite
or headache
or dizziness, nausea
or Vertigo
o Diarrhea alternating with constipation
o Heartburn
o Wind training
Causes of constipation:
1) Poor diet: Lack of dietary fiber such as vegetables, fruits, and whole grains produces hard stools, which slows the passage of waste food through the intestine. Eating lots of high-fat meats, dairy and eggs, or rich desserts and sweets can also cause constipation.
2) Lack of fluids: Without adequate fluids, the waste matter in the intestine dries up, making it difficult to evacuate.
3) Lack of exercise: If you follow a sedentary lifestyle, the muscle contractions that move waste through the intestine decrease.
4) Overuse of laxatives: causes nerve and muscle damage.
5) Hormonal and physical changes: pregnancy, menstrual cycle, menopause
6) Smoking, consuming too much tea or coffee
7) anxiety
8) Aging: Body functions, including the digestive system, generally decline with age.
9) Certain medications, such as some allergies, antihistamines, pain relievers, iron tablets, and some antacids.
Treatment:
A change in what you eat and drink and the amount of exercise you do daily will help relieve and prevent constipation. The simplest solution is to increase fluids (preferably water) and dietary fiber. This can be achieved by consuming more vegetables, fruits and whole grains in the diet. The routine use of laxatives should be discouraged, as this can make intestinal action dependent on their use.
Avoid all kinds of processed and refined foods such as white flour, rice, bread, cakes, pastries, biscuits, white sugar.
Increase the intake of whole grains, whole wheat, green vegetables, spinach, cabbage; and fruits such as guava, grapes, apples, orange, and papaya.
Drink plenty of fluids: Drink between eighteen and twelve eight glasses of fluids / water a day to prevent constipation. Avoid drinks that contain alcohol or caffeine.
Get plenty of exercise as it helps prevent constipation by stimulating the colon. Do things that keep you moving and active, as it also promotes overall health.
Use laxatives only if recommended by your doctor.
Monitor medications: Certain medications can cause constipation, such as medications to relieve high blood pressure, antipsychotic medications, and even some over-the-counter pain relievers. If you regularly take any of these over-the-counter medications, discontinue them for a while and notice the difference.
Constipation requires immediate treatment if it is accompanied by symptoms such as rectal bleeding, abdominal pain, cramps, vomiting, and involuntary weight loss.
Home remedies for constipation
o Drinking a glass of warm milk before going to bed helps you have an easy bowel movement in the morning. In case of severe constipation, mix two teaspoons of pure castor oil in the milk. This remedy is one of the most useful home remedies for constipation.
o Drink a liter of warm water on an empty stomach and take a light walk for a few minutes immediately after getting up early in the morning.
o A common Ayurvedic medicine for constipation is Triphala Churna. One teaspoon of this powder to take with warm water or milk at bedtime. This remedy is another effective and good Home remedy for constipation
o Guava helps relieve constipation, if eaten with seeds. Take one or two guavas a day, as it provides a good forage to the diet.
o Eat only when you are hungry and allow at least 4 hours between meals.
o Food should be chewed slowly and properly. Rushed meals and meals at unusual times should be avoided.
o Use spices like cumin, coriander, turmeric powder, fennel as they make the food easy to digest. This is helpful in curing constipation.
o Fried foods, beans, wind-forming vegetables such as cauliflower, radish, and dried fruits should be avoided. Do not mix too many types of food in one meal.
o All fruits, such as guava, grapes, papaya, figs, orange (except banana and jackfruit), are a beneficial cure for constipation.
o A teaspoon of flaxseed ingested with water before each meal provides fiber and lubrication.
o Ginger tea is a very good home remedy for constipation. It helps to start a bowel movement.
o Avoid milk and dairy products, as they contain casein, an insoluble protein that tends to block the intestinal tract.
o Take 10/12 pieces of raisins (Munakka) and then boil them in a glass of milk. Cool it, eat the raisins and drink the milk. This is a very good and effective home remedy for constipation.
o Turmeric powder boiled in milk along with figs also helps relieve constipation and cures constipation.
Expert Tip: Constipation is often easier to prevent than to treat. So, try to follow a healthy lifestyle.