SIMPLE TIPS TO PREVENT CONSTIPATION

Constipation is a common digestive problem which is troubling close to 30% population it could be more in old age and pregnancy. Constipation irritates, causes discomfort and urge to go frequently to pass motion increases.

It is defined as having infrequent, difficult, or painful bowel movements, often accompanied by hard and dry stools. Constipation causes abdominal pain, bloating, loss of appetite and abdominal distension.

Possible reasons for Constipation:

1. Inadequate fluid intake: Not drinking enough water can make stools harder and more difficult to pass.
2. Lack of physical activity: Regular exercise helps stimulate bowel movements.
3. Medications: Few medications can cause constipation as a side effect.
4. Changes in routine or travel: Unexpected changes in daily routine or long-distance travel can upset regular bowel habits.
5. Medical conditions: Certain medical conditions, such as irritable bowel syndrome (IBS), hypothyroidism, or gastrointestinal disorders, can cause constipation.

What we should do to prevent constipation?

1. Increase fiber intake: A lack of dietary fiber can lead to difficulty in passing stool as fiber adds bulk and softens the stool. (Include green leafy vegetables, carrots, cauliflower, pumpkin, beetroot, green beans, Brussels sprouts, etc.)
2. Bengal gram (chana dal), green gram (moong dal), red gram (arhar/tur dal), moth bean, horse gram (Kulthi), rajmah, etc are very high in fiber content, hence, very effective to cure constipation.
3. Fruits like apples, pears, bananas, oranges, berries (strawberries, blueberries, raspberries, custard apples), etc., in your daily diet as part of a high-fibre diet to prevnt constipation. 
4. Drink plenty of water & remain hydrated.
5. Regular physical activity like walking, light exercise and yoga could help to prevent constipation.
6. Laxatives or stool softeners: Avoid self-medication. With the advice of doctor you can take laxatives or stool softeners.
7. Avoid excessive medications: Regular use of pain relief medications, antacids containing aluminium or calcium, and iron supplements can cause constipation. Consult your doctor if you suspect any of your medications might be causing the issue.
8. If you are suffering from frequent constipation you should consult Gastroenterologist.
9. For your facing any health issues/problems write mail to myarogya.in@gmail.com. Our experts will advise further line of management.