Constipation is the delayed or abnormal transportation of faeces to the rectum. It is a common bowel problem that occurs when faeces are hard and difficult to pass or are passed less than three times a week. While women and young boys get it most often, many people suffer from constipation at different stages of their lives.
There may be complex physiological causes involved, or it could be a side effect of medications. But the usual suspects are inappropriate diet, misused muscles and consequent wear and tear. Most people defecate as a result of peristalsis, the wavelike muscle contractions that move bowel contents through the colon. The diaphragm, abdominal and pelvic floor muscles then work together to allow effective emptying. If the urge has been consistently ignored, defecation may not be as efficient. In time, the normal emptying reflexes become weaker until the rectum stops responding.
Not A Simple Problem.
As well as severe difficulty in passing motion (if you have to strain or use hand pressure), you may pass small, deformed stools. Sometimes, bleeding from the rectum and itchiness around the anus occur. It is not unusual to leak faeces or mucus onto your underwear.
Because of muscle misuse, there may also be decreased vaginal sensation and sex may be painful. You could also suffer from urinary symptoms like incontinence, frequency and urgency. And when you strain, you actually close off your anus, and by pushing down, you weaken the muscles supporting your rectum and anus.
Eventually, the anus becomes almost impossible to open, causing an increase in pressure inside your abdomen. And you may even have a stroke, tear delicate eye tissue, break a rib or prolapse a disc in your back.
Unlearning bad toilet habits and modifying your diet can help you empty your bowel effortlessly. Remember, the aim is to produce bowel motions that are as close to "cow pat" consistency (or a soft column of faeces) as possible. You need to recover your pelvic floor muscle function and reclaim the cylinder of support necessary for normal bowel movement. Many factors can upset the performance of your internal cylinder of support, including:
>> A chronic chest condition such as asthma or emphysema.
>> Lifestyle activities, including hard physical labour or heavy lifting.
>> Over - development of certain muscles, caused by too many sit - ups.
>> Childbirth and the way you pushed during delivery.
>> Self - image abd self - esteem which affect your posture.
Self - help Tips.
While it is desirable to empty your bowels daily, it is quite normal to miss a day or two. Going every second day is a good pattern, as long as emptying is easy and complete. Instead of expensive laxatives, try some foods that act as natural accelerators: Prune, tomato, apple and pear juices, green tea, coffee and alcohol, citrus fruits, vitamin C and certain spices. Also, try these tips:
>> Break your fast with a hot drink and have breakfast to push contents along.
>> Do some chores before or after breakfast to stimulate the urge to go.
>> Empty as soon as you get the urge.
>> Up your fibre intake. A diet high in soluble fibre (oats, barley, berries) and low in insoluble fibre (wheat - based foods, cereal, cauliflower, cabbage and nuts) is recommended. Plus drink about 1.5 to 2 litres of fluid a day to provide bulk for bowel motion.
>> Improve your defecation technique - see Correcting Your Toilet Technique.
Correcting Your Toilet Technique.
Squatting is the most efficient position for bowel emptying, but with the Western toilet, you need to adjust. Place your bottom right back on the toilet seat, with legs wide apart, toes down, heels up. Lean forward with a straight (not rounded) back so your tummy hangs gently between your legs (it's bulged out, not caved in). Locate your rectus abdominus (a vertical strip of muscle down the front of your tummy) which allows you to push out just below your breast bone. Push it out and hold it. This helps release muscle and open the anus. Never strain by pulling your tummy in or pushing down.
Oey Piu Hian
http://www.rolls-on.com
BEST HEALTH
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