Talking about constipations feels very funny but it's much needed information when it comes to health and fitness...especially for those experiencing it. Coming from personal experience, I know that constipation ain't no joke! You feel that feeling that says it's time to hit the restroom up. But once you get in there, 30 minutes have passed and you're still sitting in there!lol We will not live like this 2010. Smooth flow is our motto this year.hahaha Learn what causes constipation and how to prevent it.
Constipation occurs when you have a change in your normal bowel movements, going less frequently than you usually do; passing hard, dry stools; or straining when you defecate. Constipation can be acute (coming on suddenly but infrequently) or chronic (long-lasting). Almost everyone experiences constipation at some point. Often dietary changes are all that's needed to relieve the problem. However, constipation can also be a sign of illness – some people with irritable bowel syndrome (IBS) experience alternating constipation and diarrhea, for example.
What are "normal" bowel movements vary from person to person. Some people go every day, or even three times a day; others may go only three times a week. By the same token, the consistency of stool varies from person to person. Some healthy people may have soft or near-runny stools, while others have firm stools, but have no trouble passing them.
Signs and Symptoms:
•Fewer than three bowel movements a week
•Sudden decrease in the number of bowel movements
•Stools harder than usual
•Bowel still feels full after bowel movement
Many times constipation can be treated with over-the-counter remedies. However, you should see your doctor if you have any of the following symptoms:
•Bowel movements don't improve after changing your diet and getting enough exercise
•Abdominal or rectal pain
•Constipation alternating with diarrhea
•Unexpected weight loss
•Thin, pencil-like stools
Constipation is most often caused by a low-fiber diet, lack of exercise, dehydration, or delay in going to the bathroom when you have the urge to defecate. Stress and travel can also contribute to constipation or other changes in bowel habits.
Other times, diseases of the bowel (such as irritable bowel syndrome), pregnancy, certain medical conditions (like an underactive thyroid or cystic fibrosis), mental health problems (such as depression), neurological diseases, or medications may be the reason for your constipation. More serious causes, like colon cancer, are not common.
Getting enough fiber in your diet (20 to 35 g per day) helps prevent constipation. Vegetables, fresh fruits (especially dried fruits) and whole grains including wheat and bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, you must drink plenty of fluids (especially water) to help pass the stool. If adding more fiber to your diet causes gas or bloating, try adding fiber gradually.
Regular exercise also helps maintain good bowel movements. Even if you are in a wheelchair or bed, you can change position frequently and perform abdominal contraction exercises and leg raises. A physical therapist can recommend a program of exercises that's right for you.
Additional tips include:
•Take time to eat, breathe slowly, and chew food thoroughly.
•Cut back on high-sugar, high-fat foods.
•Drink plenty of liquids.
•Try a fiber supplement, such as Metamucil or Citrucel. Be sure to drink plenty of water, or these supplements could make constipation worse.