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Journalism of Courage
A hectic lifestyle is increasingly disarraying bowel movements, making constipation— difficult or infrequent evacuation of the bowels—a common complaint. Normal frequency of excretion is three to 12 times a week, varying from person to person. When frequency of bowel movements drops to less than thrice a week for eight weeks, constipation is understood to have become chronic. The best indication of constipation is usually dry, hard stools at infrequent intervals and straining and pain during evacuation.
Constipation isn’t a disease but it has many ill-effects such as headache, coated tongue, skin problems, foul breath and mental sluggishness. It is also associated with lack of appetite, bloating, abdominal distension and discomfort. Chronic constipation can lead to increased stress on the heart, fissures, piles, diverticulitis (weakening of colon muscles and bulges on the walls of the colon), colorectal cancer and hormonal disturbances.
Constipation often reflects a diet low in fibre or high in fat, insufficient exercise and prolonged sedentariness. Medications such as antacids, codeine (calcium blockers), anti-depressants and cholesterol-lowering drugs (questran) can cause constipation in some people. Intolerance towards foods such as milk may also be responsible in some cases. Heavy meals, late-night eating and faulty toilet habits such as inhibiting normal bowel reflexes for long periods can cause constipation. Pregnant women, weight watchers on fad diets, children, elderly and bed-ridden patients are more prone to constipation.
Treatment depends on the cause, severity and in most cases dietary changes help to relieve symptoms and prevent constipation. Dietary modifications include taking high-fibre foods and adequate fluids.
Fibre like pectins in fruits and beans like rajma, chana, oats, barley, flaxseed powder and fenugreek seeds dissolve easily in water. Other fibres such as cellulose in wheat bran pass almost unchanged through the intestines. The bulk and the soft texture of fiber help prevent hard and dry stools. Besides providing bulk, fibre and starches also get fermented in the colon stimulating the growth of microbes and muscles of the colon to push the digested food through the gut. The optimum requirement of fiber varies from one individual to another. An intake of 30-40 grams should be targeted for normal bowel function though.
Always supplement fibre intake with fluids. Water, beverages and soups add fluid to the colon and bulk to stools, thus smoothening bowel movement. Small amounts of caffeine are useful, but excessive caffeine consumed through coffee, tea, colas and alcohol causes digestive irregularity. Vitamin C, calcium and vitamin B-complex and probiotics (live-friendly bacteria like lactobacillus) consumed through foods like yogurt and fermented milk are effective in treating constipation.
Amla, trifla, lemon and honey have been known for centuries to be antidotes to constipation.
Fats stimulate the flow of bile and lubricate the bowel. Intake of butter, ghee and virgin coconut oil in limited amounts as well as essential fatty acids (omega-3) like fish oil and ground flaxseeds is thus useful.
A diet consisting of whole grains, brown rice, millets, legumes, pulses, vegetables, fresh fruits, dry fruits, nuts and seeds with a daily intake of at least two litres of fluid can help prevent constipation.
Taking castor oil habitually has killed many, but cured none of constipation. Excessive intake of purgatives results in urinary tract infections, abdominal pain, low blood potassium and muscle weakness.
Passage of watery stools due to laxatives can cause loss of fluids and electrolyte imbalance (sodium and potassium), physical and mental weakness. In a susceptible person, it may even precipitate thrombosis in the heart or the brain.
