The poop chart for constipation was sent to me and like one would normally react I went â€œewwww!â€ But when I actually thought about it, it occurred to me that this was hardly an alien subject. Even films are being made on the subject, â€œToilet- ekpremkathaâ€, â€œPikuâ€ and â€œDehli bellyâ€ The over use or under use of the toilet is always an issue.
Constipation, havenâ€™t we all gone through this horrible feeling sometime or the other and somehow it happens on a holiday. Have you ever wondered why? Well, not a topic that one eases our mind into thinking but itâ€™s important to know why so that it can be avoided.
Constipation occurs where the food in the stomach and intestine is taking an inconsistently long time to be digested. The contractions that push the food forward is called the peristalsis movement. When the chyme (semi-digested food) is not pushedÂ forward but remains in the intestine it starts fermenting, causing gases and bloating to occur. The water content has all been absorbed so it becomes dry and peristalsis becomes even more difficult and even painful at times.
When we stop the urge to go we end up putting pressure on the intestines as we bring this movement from the large intestine to the rectum come to a halt. The nutrients by then have been absorbed along with the water in the colon and the food has already become just a ball of insoluable dietry fiber. When this remains and is not expelled in time it can cause tears in the delicate rectal muscle fibers leading to hemorrhoids or even fissures.
When we travel our eating, sleeping habits become irregular, bringing with it changes in our digestive system which can sometimes cause constipation. When that happens we must increase our water intake immediately so as to keep the colon well hydrated to make sure that the chime doesnâ€™t dry out.
Another reason could also be a sedentary lifestyle. It is important to keep up with moderate activity as we grow older as the our metabolism gradually slows down and with it the digestive process. Our body is like a machine that we need to keep well-oiled in all departments to keep working properly.
So though constipation is a common occurrence, it is something that has to be addressed and solved. Simple solutions that can help are
- Increasing fiber intake so that there is sufficient fiber for bile to mix with and digest the food. Eg Legumes, Oats, rice bran, whole fruits, green vegetables ,figs etc.
- Increase your water intake, making it possible for the insoluable fiber in the colon to move forward more effectively.
- Mild diuretics can be take but only as advised by a doctor as many a times excess use of laxatives itself cause constipation.
- Use the bathroom as and when needed. Do not hold back.
- Regularize lifestyle and eating and sleeping patterns.
We have all experienced the discomfort and the relief that follows so, do care to shit.
Read The Times of India article â€“ click here