Rosalee Brown
MANY PERSONS suffer in silence from constipation which is not one of those topics for great conversation, not even with a health care provider, unless you are 'hard up' for options.
Constipation is the slow movement of stool through the large intestine resulting in infrequent bowel movement and the passage of dry stool. There is not a standard, normal evacuation pattern that fits all; for some persons it is more than once daily and for others it is every other day. This pattern is usually dependent on factors such as diet.
Most persons have experienced constipation at some time in their life, but for others it is the norm, they do not go out for days and for them to succeed, it is literally blood, sweat, tears and a lot of time invested. Some persons even try to put off this vital function as they do not have the time to sit.
EVALUATION
One way to evaluate if you have constipation is to check the consistency of your stool. Do you have to strain and produce dry pebbles like the goat's? Is it pasty and hard to come out? Is one area tough and pebbly mixed with a smooth area, does it go plop, plop, plop? Or, how long do you spend in the bathroom? Do you take a book or the newspaper in for a long sojourn? When you are done do you have blood streaks and prolonged discomfort? If you answered yes to any of the aforementioned questions then you have constipation problems.
If you are in and out in a jiffy, it is fibrous with a lot of residue from legumes, veggie stalks and so on, and it makes a big whoosh into the water, then most likely you are regular and of good consistency.
POSSIBLE CAUSES OF CONSTIPATION
Low fibre intake.
Low water and fluid intake.
Abuse of laxatives/irrigation/cleansing.
Inactivity.
Persons who are not ambulatory are at increased risk.
Poor evacuation habits.
Some medications.
Pregnancy.
Medical problems.
RISK OF CHRONIC CONSTIPATION
Discomfort/irritability.
Faecal impaction.
Haemorrhoids.
PREVENTION STRATEGIES
Take stock of what you eat for a week.
How much vegetable and fruit do you eat on a daily basis?
Do you consume peas and beans?
How does your overall fibre stock up (fruits, veggies, legumes, whole grains and cereals)?
How much water/fluid do you consume daily?
If your fruit, vegetable, fibre sources and water intake is low on a daily basis, increase incrementally until there is a change in your stool consistency and regularity. You must increase your water as you increase fibre to prevent constipation from the fibre increase. Insoluble fibre creates bulk and absorbs water in the process.
When you consume plant foods go for the whole; whole orange including gut over juice, whole corn over corn flakes/corn meal. Whole gives you more fibre, processed is most times devoid of fibre.
Have a planned evacuation time. You can train your bowels, preferably in the mornings before you start your day. At first it will be unproductive, but sit every morning and try to develop a routine and your body will do the rest.
Exercise daily and keep generally physically active by choosing movement options over sedentary ones.
Non-ambulatory persons need to be moved and given abdominal massages.
Avoid harsh laxatives unless prescribed by a doctor for application of limited duration.
Unless you have a medical problem you can get regular and easy with diet and other lifestyle changes. What are you waiting for?
Rosalee Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
