08 Jan 2016

၀မ္းကို ၃ ရက္လွ်င္ တစ္ၾကိမ္မွ် မသြားလွ်င္ ၀မ္းခ်ဳပ္သည္ဟု အၾကမ္းမ်ဥ္းသက္မွတ္ႏုိင္ပါသည္။ ၀မ္းခ်ဳပ္ျခင္းဟု ေခၚရာတြင္ ပံုမွန္သြားေနေသာ ၀မ္းထက္ေလ်ာ့နည္း၍သြားျခင္း၊ ၀မ္းသြားေသာအခါတြင္ အခက္အခဲျဖစ္ျခင္း၊ ၀မ္းသြားခါနီး နာက်င္ျခင္း၊ ဗိုက္ကယ္ျခင္း၊ ဗိုက္ျပည့္ျခင္း၊ ၀မ္းသြားလွ်င္ေသြးအနည္းငယ္သြားျခင္း စသည္မ်ားပါ၀င္ပါသည္။ 

၀မ္းခ်ဳပ္ျခင္းမွ ကင္းေ၀းရန္ ေအာက္ပါအစားအစာမ်ားကို စားသံုးသင့္ပါသည္။ 


၁။ ပဲအမ်ိဳးမ်ိဳး
ပဲမ်ားဟာ အမွ်င္ဓာတ္ပါေသာ မည္သည့္အစားအစာမ်ားထက္မဆို အရြယ္တူပမာဏအခ်င္းခ်င္း အမွ်င္ဓါတ္ ၁၀ ဂရမ္ပိုမိုပါ၀င္ေလ့ရွိပါသည္။ သင္ၾကိဳက္ႏွစ္သက္ေသာ ပဲကို ေရြး၍စားသံုးႏိုင္ပါသည္။ 

၂။ ကီ၀ီသီး
သာမာန္အရြယ္အစားရွိေသာ ကီ၀ီသီးတစ္လံုးတြင္ အမွ်င္ဓါတ္ ၂.၅ ဂရမ္ ဗီတာမင္အေျမာက္အမ်ားႏွင့္ အျခားအဟာရမ်ား အမ်ားအျပားပါ၀င္ပါသည္။  ကီ၀ီသီးသည္ ဘယ္ရီမ်ိဳးႏြယ္၀င္ျဖစ္ျပီး အလံုးလိုက္စားသံုးႏိုင္ပါသည္။ ၂၀၁၃ ခုႏွစ္ကအစားအစာေလ့လာေရးဌာနက ေတြ႕ရွိခ်က္အရ ကီ၀ီသီးပံုမွန္စားလ်င္ အူမ်ား၏လႈပ္ရွားမႈကို အေထာက္အပံ့ေပးသည္ဟု ေတြ႕ရွိရပါသည္။ မၾကာေသးမီက ထိုင္ပင္၏ေလ့လာခ်က္အရ ကီ၀ီသီးတစ္ေန႔ႏွစ္လံုးစားလွ်င္ အူ၏လုပ္ငန္းေဆာင္တာမ်ား အလ်င္အျမန္တိုးတက္လာသည္ဟု ေတြ႕ရွိရပါသည္။ 


၃။ ကန္စြန္းဥ
ပံုမွန္အရြယ္အစားရွိေသာ မီးဖုတ္ထားေသာ ကန္စြန္းဥတစ္ခုတြင္ အမွ်င္ ၃.၈ ဂရမ္ ပါ၀င္ပါသည္။ ထုိပါ၀င္ေသာ အမွ်င္ဓါတ္သည္ ၀မ္းခ်ဳပ္ျခင္းမွ ကာကြယ္ပါသည္။ ကန္စြန္းဥ၏အခြံတြင္ အမွ်င္ဓါတ္မ်ားစြာပါ၀င္ျခင္းေၾကာင့္ ကန္စြန္းဥစားလွ်င္ အခြံပါစားသံုးရပါမည္။ 

၄။ ေျပာင္းဖူးေပါက္ေပါက္
ေပါက္ေပါက္သည္ သြားေရစာမ်ားအနက္ အမွ်င္ဓါတ္မ်ားစြာပါ၀င္ေသာ အရာတစ္ခုျဖစ္ပါသည္။ သာမာန္ေပါက္ေပါက္ဗူး ၃ ခုတြင္ အမွ်င္ဓါတ္ ၃.၅ ဂရမ္ပါ၀င္ျပီး ၁၀၀ ကယ္လိုရီပါ၀င္ပါသည္။ 


၅။ အေစ့မ်ားႏွင့္ အခြံမာအသီးမ်ား
အေစ့အဆံ အခြံမာသီးမ်ားသည္ ၀မ္းခ်ဳပ္ျခင္းမွ သက္သာေလ်ာ့နည္းေစပါသည္။ 

၆။ ဂ်ံဳထြက္ပစၥည္းမ်ားႏွင့္ျပဳလုပ္ထားေသာ ေပါင္မုန္႔
ေပါင္မုန္႔မ်ားသည္ အမွ်င္ဓါတ္အေျမာက္အမ်ားပါ၀င္ျခင္းေၾကာင့္ အူလမ္းေၾကာင္း လႈပ္ရွားမႈႏွင့္ ႏွလံုးအတြက္ အထူးေကာင္းမြန္ပါသည္။ ေပါင္မုန္႔ထဲတြင္ ပါ၀င္ေသာ Arabinoxylan သည္ အူအတြင္းတြင္ အစာမ်ားပံုမွန္လႈပ္ရွားႏိုင္ေအာင္ ကူညီေပးပါသည္။ Ezekiel ဓါတ္အေျမာက္အမ်ားႏွင့္ျပဳလုပ္ထားေသာ ေပါင္မုန္႔သည္ ၀မ္းခ်ဳပ္ျခင္းကို သိသာစြာ သက္သာေစပါသည္။ 

၇။ ပန္းသီး၊ သစ္ေတာ္သီးမ်ား
ပံုမွန္အရြယ္အစားရွိေသာ သစ္ေတာ္သီးတစ္လံုးကို အခြံမခြာဘဲစားသံုးလွ်င္ အမွ်င္ဓါတ္ ၅ ဂရမ္မွ ၆ ဂရမ္အထိ ရရွိျပီး အစာေျခဖ်က္ျခင္းကုိ မွန္ကန္ေစပါသည္။ ၀မ္းခ်ဳပ္သူမ်ားအတြက္လည္း သစ္ေတာ္သီး၊ ပန္းသီးမ်ားသည္ အထူးေကာင္းမြန္ေသာ အစားအစာမ်ားျဖစ္ပါသည္။ 


၈။ ဘယ္ရီသီးမ်ား
ဘယ္ရီမ်ိဳးႏြယ္၀င္ျဖစ္ေသာ ရပ္စ္ဘယ္ရီ ၊ ဘလူးဘယ္ရီ၊ စေတာ္ဘယ္ရီ၊ ဘလက္ဘယ္ရီသီးမ်ားသည္အမွ်င္ဓါတ္အမ်ားအျပားပါ၀င္ေသာေၾကာင့္ အရသာရွိျပီး ၀မ္းခ်ဳပ္ျခင္းအတြက္ အထူးေကာင္းမြန္ပါသည္။ ဖန္ခြက္တစ္၀က္ခန္႔သာရွိေသာ ရပ္စ္ဘယ္ရီသီးမ်ားတြင္ အမွ်င္ဓါတ္ ၄ ဂရမ္ပါ၀င္ေသာေၾကာင့္ ၀မ္းခ်ဳပ္ျခင္းကို အထူးေကာင္းမြန္ေစပါသည္။

၉။ အေျခာက္ခံအသီးမ်ား
အသီးေျခာက္မ်ားသည္ အမွ်င္ဓါတ္အမ်ားအျပားပါ၀င္ျခင္းေၾကာင့္ ၀မ္းခ်ဳပ္ျခင္းကို သက္သာေစပါသည္။ ထိုအသီးေျခာက္မ်ားကို ေရစိမ္၍ျဖစ္ေစ၊ အစားအစာတစ္ခုခုႏွင့္ျဖစ္ေစ တြဲဖက္စားသံုးပါလ်င္ အထူးေကာင္းမြန္ပါသည္။ အသီးေျခာက္မ်ားသည္ လက္ဆက္ေသာ ပံုမွန္အသီးမ်ားထက္ အမွ်င္ဓါတ္ႏွင့္ ကယ္လိုရီမ်ားစြာပါ၀င္ပါသည္။ 

 

၀မ္းခ်ဳပ္လွ်င္ ေရွာင္ရန္အစားအစာမ်ား

အေမရိကန္ အစာအိမ္ႏွင့္ အူလမ္းေၾကာင္းဆရာ၀န္ Gerard Isenberg ၏ ေျပာၾကားခ်က္အရ အမွ်င္ဓါတ္ပါ၀င္ေသာ အစားအစာမ်ားကို လံုေလာက္စြာမစားသံုးျခင္းေၾကာင့္ ၀မ္းခ်ဳပ္ျခင္း ျဖစ္သည္။

၁။ ႏို႔ထြက္ပစၥည္းမ်ား


 ခ်ိစ္၊ ေရခဲမုန္႔ႏွင့္ အျခားႏုိ႕ထြက္ပစၥည္းမ်ားက ၀မ္းခ်ဳပ္ေစတတ္ပါသည္။ ထုိကဲ့သုိ႔ျဖစ္ျခင္းသည္ အဆီဓါတ္မ်ား မ်ားစြာပါ၀င္ျပီး အမွ်င္ဓါတ္ အနည္းငယ္သာ ပါ၀င္ျခင္းေၾကာင့္ ျဖစ္ပါသည္။ ၀မ္းခ်ဳပ္ျခင္းမွ ကာကြယ္ရန္အတြက္ ႏို႕ထြက္ပစၥည္းမ်ားကို စားသံုးမည့္အစား အသီးမ်ားကုိ စားသံုးသင့္ပါသည္။

၂။ အနီေရာင္မ်ားေသာ အသားမ်ား


အနီေရာင္မ်ားေသာ အသားမ်ား သီးသန္႔စားလ်င္ ၀မ္းခ်ဳပ္ျခင္းမျဖစ္ႏုိင္ပါ။ သုိ႔ေသာ္ ထိုအစားအစာမ်ားသည္ အမွ်င္ဓါတ္မ်ားစြာ ပါ၀င္ေသာ အစားအစာမ်ားႏွင့္ တြဲစားလ်င္ ၄င္းထဲတြင္ရွိေသာ အမွ်င္ဓါတ္မ်ားကို အစားထုိးဖယ္ရွားလုိက္ပါသည္။ 

 

၄။ ေအးခဲထားေသာညစာမ်ား


ထိုကဲ့သို႔ေသာ အစားအစာမ်ားသည္ အစာစားသံုးရန္အတြက္ အဆင္ေျပေသာ္လည္း အမွ်င္ဓါတ္ပါ၀င္မႈနည္းျပီး အဆီဓါတ္ပါ၀င္မႈမ်ားျခင္းႏွင့္ ဆိုဒီယမ္ဓါတ္ပါ၀င္မႈမ်ားျခင္းေၾကာင့္ အစာေခ်မႈေႏွးေကြးေစျပီး အူမၾကီးအတြင္းမွ ေရမ်ားကို စုပ္ယူမႈအားေပးပါသည္။ ထုိ႔ေၾကာင့္ ၀မ္းခ်ဳပ္ေစပါသည္။

 

၄။ အဆင့္သင့္ျပဳလုပ္ထားေသာ အာလူး


အဆင္သင့္ျပဳလုပ္ထားေသာ အာလူးေၾကာ္မ်ားသည္ ၀မ္းခ်ဳပ္ျခင္းကို ျဖစ္ေစႏုိင္ပါသည္။ အေၾကာင္းမွာ အာလူးတြင္ အဆီမ်ား အေျမာက္အမ်ားပါ၀င္ျပီး အစာေခ်ျခင္းကို ေႏွးေကြးေစသည္သာမက ၀မ္းခ်ဳပ္ျခင္းကိုပါ ျဖစ္ေပၚေစပါသည္။

 

၅။ ငွက္ေပ်ာသီး


ထူးဆန္းစြာပဲ ငွက္ေပ်ာသီးသည္ သူ၏မွည့္ျခင္းမမွည့္ျခင္းအေပၚမူတည္ျပီး ၀မ္းသြားေစျခင္း၊ ၀မ္းခ်ဳပ္ေစျခင္း ဂုဏ္သတၱိ ႏွစ္မ်ိဳးစလံုးပါရွိပါသည္။ မမွည့္ေသာ ငွက္ေပ်ာသီးသည္ ၀မ္းခ်ဳပ္ေစျပီး ၊ မွည့္ေသာ ငွက္ေပ်ာသီးသည္ ၀မ္းမွန္ေစပါသည္။

 
၆။ အေၾကာ္မ်ား


အာလူးေၾကာ္မ်ား၊ ဒိုးနပ္မ်ား၊ ငါးမ်ား၊ စသည္တုိ႔သည္ အစာအိမ္ထဲတြင္ ေႏွးေကြးစြာေရြ႕လ်ားျပီး ၀မ္းခ်ဳပ္ျခင္းကို ျဖစ္ေစပါသည္။ 

 

၀မ္းခ်ဳပ္ျခင္းမွကာကြယ္ရန္ 

အစားအစာႏွင့္ ေနထိုင္မႈပံုစံ ေျပာင္းလဲျခင္း (ဥပမာ-ေရမ်ားမ်ားေသာက္ျခင္း၊ ေလ့က်င့္ခန္းပံုမွန္လုပ္ျခင္း၊ အစာပံုမွန္စားျခင္းတုိ႔က ၀မ္းခ်ဳပ္ျခင္းမွ သက္သာေစပါသည္။ 
၁။ အမွ်င္ပါေသာ အသီးအႏွံမ်ားမ်ားစားပါ။ 
၂။ ေရ (သုိ႔) ေဖ်ာ္ရည္မ်ားမ်ားေသာက္ပါ။ 
၃။ ကိုယ္လက္ လႈပ္ရွားမႈကို တစ္ေန႔လွ်င္အနည္းဆံုး မိနစ္ ၂၀ မွ ၃၀ ခန္႔ျပဳလုပ္ပါ။ 
၄။ သင့္ကိုယ္သင္အားလက္ခ်ိန္ေပးျပီး နားနားေနေနထိုင္ေပးပါ။ ဥပမာ - အိမ္သာတတ္လ်င္ လိုအပ္ေသာအခ်ိန္ကို လံုလံုေလာက္ေလာက္ေပးပါ။ 
၅။ ၀မ္းႏႈတ္ေဆးမ်ား ကိုယ့္သေဘာႏွင့္ကို မေသာက္မီ ဆရာ၀န္ႏွင့္ တိုင္ပင္ပါ။
 မ်ားေသာအားျဖင့္ Polyethylene glycol (MiraLAX) ကို ကေလးမ်ားႏွင့္လူၾကီးမ်ားတြင္ ယာယီ၀မ္းႏႈတ္ေဆးအျဖစ္အသံုးျပဳၾကပါသည္။ Lubiprostone (Amitiza) ႏွင့္ linaclotide (Linzess) ကို အသက္ၾကီးေသာ လူၾကီးမ်ားတြင္ ေရရွည္၀မ္းႏႈတ္ေဆးအျဖစ္အသံုးျပဳၾကပါသည္။ 
၀မ္းပိတ္ေနျခင္းသည္ အသက္ၾကီးသူမ်ားႏွင့္ကိုယ္အဂၤါမသန္စြမ္းသူမ်ားတြင္ ဒုကၡအေပးဆံုးေရာဂါျဖစ္ပါသည္။ ထိုသုိ႔ျဖစ္လ်င္ ဆရာ၀န္မ်ားက လူနာ၏စအိုထဲကို လက္ထိုးထည့္ျပီး စမ်ဥ္းတံုးဖယ္ျခင္း (သို႔) ၀မ္းခ်ဴေဘာလံုးထည့္ျခင္း (သုိ႔) ေရေႏြးအသံုးျပဳျခင္း (သုိ႔) သဘာ၀ေခ်ာဆီအသံုးျပဳျခင္းမ်ားကို အသံုးျပဳၾကပါသည္။ 

ေရးသားသူ - ေဒါက္တာမိုးေနမင္း

 

What causes constipation

Constipation occurs when too much water is absorbed by the colon or when your colon's muscle contractions are slow, causing the stool to move slowly. As a result, stools can become hard and dry.
The main causes of constipation can be attributed to a variety of factors including:
Low amount of fibre in the diet
Low intake of water
Lack of physical activity
Some types of medication
Changes in routine such as pregnancy, aging or travel
Abuse of laxatives
Ignoring the urge to use the toilet.
Some kids get constipated because of irritable bowel syndrome (IBS), which can happen when they're stressed or eat certain trigger foods, which often are fatty or spicy. A child with IBS may have either constipation or diarrhea, as well as stomach pain and gas.
In rare cases, constipation is a sign of other medical illnesses. So talk to your doctor if your child continues to have problems or if the constipation lasts for 2 to 3 weeks.

Symptoms of Constipation

Keep in mind that different kids have different bathroom habits. A child who doesn't have a bowel movement every day isn't necessarily constipated. One child might go three times a day, while another might go once every 3 days.
Generally, signs of constipation in kids include:
going less than usual
having trouble or pain when going to the bathroom
feeling full or bloated
straining to poop
seeing a little blood on the toilet paper
It's also common for kids with constipation to sometimes stain their underwear with bits of stool.
 
Suggested Foods to relieve constipation

1.Beans
Beans have more than 10 grams of fiber per cup serving that's more than almost any other fiber source. Beans have a great mixture of soluble and insoluble fiber, both of which helps the food keep moving through the intestines.

Take your pick:

baked beans,
black-eyed peas,
garbanzo beans,
lima beans,
pinto beans, or
kidney beans.
Add any of these to salads, soups, casseroles, or pasta.

2. Kiwi
The luscious green flesh of the kiwi may be just what the doctor ordered. One medium kiwi has about 2.5 grams of fiber and lots of vitamins and nutrients that are important for good health, including the intestines.
A kiwi is a berry. And like most berries, it has edible seeds. You can even eat the peel, although most people prefer to eat just the flesh.
A 2013 study of adults reported in Advances in Food and Nutrition Research found that eating kiwi promotes regular bowel movements. A previous study by researchers in Taipei also found eating two kiwis a day increased the number of bowel movements in adults with constipation. 

3. Sweet potatoes
One medium baked sweet potato with skin has 3.8 grams of fiber, which can help get things moving along. This high fiber content in sweet potatoes helps prevent constipation. The skin contains most of the fiber so leave it on for the biggest benefits.
Regular baked potatoes are also a good source of fiber, with 3 grams in a small baked potato. Leave the skin on, and high-calorie toppings such as butter or sour cream off.

4.Popcorn
Air-popped popcorn is a good choice for a high-fiber snack that can help provide relief from constipation.
A filling 3 cups of air-popped popcorn contains 3.5 g fiber, and less than 100 calories.

5.Nuts and seeds
Nuts are a filling food that is also packed with fiber to help ease constipation.
Almonds, pecans, and walnuts have more fiber than other nuts. Just 1 ounce of almonds (about 23 nuts) contains 3.5 g fiber, 1 ounce of pecans (about 19 halves) contains 2.7 g fiber, and 1 ounce of walnuts (14 halves) has 1.9 g fiber.
Seeds are another good fiber-filled choice. A scant 1 tablespoon of sesame seeds contains 1.1 g fiber, while 1 ounce of pumpkin seeds (about 85 seeds) has a whopping 5 g fiber. Sprinkle seeds on top of salads for added fiber and crunch.
Remember that nuts and seeds are high in calories, so keep portions small. Choose nuts and seeds that are raw or dry roasted, rather than roasted in oil. 
Just be careful to stay away from movie theater popcorn or popcorn laden with butter as the high fat content not only contains lots of calories, the fat can cause constipation. 

6.Whole grain bread
Whole grains have lots of fiber, which is a good choice not only for the bowels, but also the heart.

Researchers at the University of Finland in Helsinki found whole grain rye bread to be better than wheat bread and laxatives for relieving constipation. They reported their findings in the Journal of Nutrition in 2010. Their subjects ate enough slices (12.3 grams each) to get 30 grams of fiber a day. But you don't have to eat that much for it to work.
Arabinoxylan, the main component of dietary fiber in rye, helps keep food moving through the intestine.
Ezekiel bread is another good choice for relief of constipation. It is bread made of sprouted whole grains and legumes, which provides a good dose of fiber and nutrients.

7.Pears, plums, and apples
With the skin, an average pear provides 5 to 6 grams of dietary fiber to regulate the digestive system.
Pears also are great for babies with constipation. Look for baby foods with pears as an ingredient, and pear juice can also aid constipation in infants. 

8.Berries
Berries are tasty, easy to eat so take your pick: raspberries, blackberries, blueberries, and strawberries - all are easy to snack on and full of fiber.
For example just ½ cup of raspberries contains 4 g fiber to help relieve constipation.
Eat them alone as a snack, try them on salads, or puree and freeze them for a cool summertime dessert.

9.Dried fruit
Dried fruit is a smart choice if you're feeling constipated, as it actually contains more fiber than fresh fruit per serving.
An easy snack is raisins, with 7 g fiber per cup (compared to 1 g in 1 cup of grapes).
Aside from prunes, dried fruits such as figs, raisins, and dried apricots are excellent sources of fiber.
Add dried fruit to cereal, or bake it into bran muffins. Soak it in water to soften it if it's hard to chew.
Just remember that while dried fruit has more fiber than fresh fruit, it also has more calories.

Foods to Avoid for Constipation Relief

The cause of constipation may be as close as your dinner plate. Many of the common foods in the American diet can lead to constipation. According to Gerard Isenberg, MD, associate chief of gastroenterology at University Hospitals Case Medical Center and associate professor at Case Western Reserve University in Cleveland, the key similarity between these foods is their lack of fiber. "It is unusual for any one specific food to cause constipation," he says. "What is important in the diet is fiber. The American Dietetic Association recommends that Americans get 20 to 35 grams of fiber a day from plant foods, including both soluble and insoluble fiber. However, most Americans get only half this amount."
You can find constipation relief by replacing the following foods that cause constipation with high-fiber choices that work to prevent it.

 1.Dairy Products

Cheese, ice cream, and other dairy products have a reputation of being "binding" or constipating foods. As it turns out, this reputation is well deserved. Mark Spielmann, RD, nutrition manager at La Rabida Children's Hospital in Chicago, says it's due to the high-fat and low-fiber content of many of these products. Dairy products made from milk can cause constipation in many individuals, particularly toddlers, he says. "To prevent constipation, try fruit sherbets instead."

2.Red Meat

Though red meat by itself isn't a specific cause of constipation, the problem is that red meat takes the place of fiber-rich options in our diet when it's consumed regularly. "Several servings of red meat per week may lead to a backed-up feeling," Dr. Spielmann says. Instead of adding more foods that cause constipation to your meal, make sure that your steak comes with plenty of fiber-rich foods, like a baked potato (eat the skin) and a large salad for constipation relief.

3.Chips

Snacks such as potato chips make the list of constipating foods mainly because they almost always replace a snack or side dish that is richer in fiber. There's another issue at play here, too. "High-fat foods like potato chips cause delayed digestion, leading to a 'too-full' feeling that mirrors constipation," says Spielmann. For constipation relief, look for reduced-fat snack foods that contain whole grains to increase your fiber intake.

4. Frozen Dinners

These meals in a box may be convenient, but they rarely have the nutritional merits of a meal you prepare yourself, which puts them on the list of foods that can cause constipation. "Frozen dinners are almost always low in fiber and often high in fat," says Tammy Lakatos, RD, CDN, CPT, a registered dietitian and certified personal trainer in New York and one-half of the duo known as the Nutrition Twins. "Also, they are usually high in sodium, which ties up water to dilute the salt, keeping it from pushing waste through the body." Keep these constipating foods to a minimum.

5.Bananas

Interestingly, bananas can either be a cause of constipation or a source of constipation relief, depending on their ripeness. "Unripened, green bananas are constipating," says Tammy Lakatos. "But ripe bananas are very high in soluble fiber, which in some cases can help to push waste through the bowels, so bananas can also be helpful in eliminating constipation issues." For constipation relief, be sure to pick bananas that are good and ripe.

6. Fried Foods

Greasy, fried foods, such as french fries, doughnuts, onion rings, and even heavily breaded good foods like fish, have a tendency to slow movement through your digestive tract. These types of foods can bind you up and be a cause of constipation. "Just like potato chips, other deep-fried foods are greasy and take a long time to digest," says Spielmann. "This can slow your normal gastrointestinal movement." Choose cooking methods such as steaming and broiling instead for constipation relief.

How you can prevent it

Dietary and lifestyle changes such as what you eat, drink and how much you exercise will help relieve and prevent constipation. Here are a few steps that you can take:
Eat more fibre: Fibre helps form soft, bulky stools. It can be found in many vegetables, fruits, whole grains (whole-wheat bread and burghul) and legumes such as lentils, beans, peas and chickpeas. But make sure you add fibre to your diet a little at a time, to get your body used to it gradually.
Drink plenty of water and fluids: Drinking plenty of water and other liquids including clear soups and fruit and vegetable juices will help prevent constipation. Liquids add fluid to the colon and bulk to stools, making bowel movements softer and easier to pass.
Get enough exercise: Regular exercise helps your digestive system stay active and healthy. You don't need to become a great athlete. Simply taking a 20/30-minute walk everyday will help a lot.

Give yourself time: Our hectic schedules keep us feeling in a hurry all the time that we don't pay attention to our body's needs, especially to the urge to have a bowel movement. Allowing yourself enough time in the toilet will ensure that you ease your constipation troubles too.

Consult your doctor before taking laxatives: Taking laxatives on your own for a period of time will get your digestive system used to them. This will lead to you not being able to have bowel movements naturally, when you stop taking the pills. So whenever you have a significant or prolonged change in bowel habits, check with your doctor. Polyethylene glycol (MiraLAX) is available over the counter for short-term use for constipation in children and adults. Lubiprostone (Amitiza) and linaclotide (Linzess) are prescription drugs for long-term use in chronic constipation in adults and the elderly.
Fecal impaction is a more serious form of constipation that sometimes affects the elderly and disabled. To release hardened material in the rectum, a doctor inserts a gloved finger and manually breaks up the solidified stool. A gentle enema using warm water or mineral oil may also be helpful.

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