Like I mentioned last week, winter has already set in. I believe you are well armed for it. Let us look at constipation and see how we can beat it this winter because it’s one of the issues that can worsen in winter!
Constipation: this refers to decrease in bowel movements which results in passing hard stools assosciated with a lot of strain. Although the cause can be unknown or organic (structural), constipation is assosciated with certain lifestyle habits that we may not be aware of.
Poor water intake is the major risk factor and this is common in winter. I think you can’t even remember the last time you took a glass of pure water ever since we started enduring the low temperatures. Water is key to good health. It constitutes more than 70 percent of your body weight and is fundamental to many bodily functions.
Water is lost from our bodies every second and thus needs constant replacement. There are various ways to compensate for the losses. However, there are also a number of ways that accelerate the water loss from the body such alcohol intake and physical activity. Lets look at how you can prevent constipation?
Drink lots of fliuids: the most important fluid for the body is pure water. Mineral water is also fine but remember that a lot of minerals salts and waste salts are found in the body tissues and thus it may be difficult for the body to benefit from mineral rich water that you are taking. Warm or hot fluids such as tea or coffee do help, especially against the cold but they also do some replacement. Just take any drink of your choice but let it be minimal to avoid unwanted effects assosciated of such drinks.
Take at least three glasses of water with or without thirst. Don’t wait for thirst since it hardly comes purely as thirst in winter but may pose as a craving for coffee or any other drink of your choice!
Respond to nature’s call: in this busy life one can easily ignore natures call to empty the bowels. You can imagine if a big deadline looms and you are just behind with your work. Normally what one remembers is a painkiler for the headache when the rest of systems, including the bowels, have stopped working! The reality is, it is easy to ignore the urge and this makes you prone to constipation. There is only one secret to this ÔÇô respond to the call! Even if you have a series of meetings or activities lying ahead!
Do not wait for the call!
Make it a habit to empty bowels every morning before you start your day. Starting a day with empty colon reduces chances for constipation and this makes life easier. One should avoid too much strain on the tummy to prevent other complications such piles since you will be doing it without response to any call in the first place!
Avoid excessive use of laxatives!
Habitual use of laxatives predipose you to constipation. Laxatives clear the whole colon and the body takes time to accumulate enough matter to maitain some required abdominal pressure. Excessive colon emptying through the use of irrigating/cleansing can also predispose you to constipation!
Take note !
Sometimes constipation is caused by medications we take, especially some painkillers. One could be taking these for something else like headache or body pains. Food is also important. High fibre diet is crucial (salads and vegetables). Try them raw at times!
People with recurrent constipation should see a dietician and ask their doctor to consider special investigations of the colon, such as colonoscopy.
Get well!
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