The famous writer late Sujatha(Mr.Rangarajan) once told me that ‘after 60, the greatest relief one can have is to pass motion in the morning with out effort’
True, constipation at any age is very irksome at the least and may be a cause and portend some serious ailment.
One result because of constipation is Piles, which does not have a cure despite claim to the contrary.
Surgery might alleviate the suffering for the time being.
The best way to ensure free bowel movement is to drink lots of water,eat vegetables, especially greens,leafy vegetables and of course lots of foods rich in Fiber content.
Some of the foods that are rich in Fiber …
- Artichokes. Few fiber-rich foods are more fun to eat than artichokes, and this veggie treat provides you with about 7 grams of fiber.
- Pears. Sweet, juicy pears rank high up on the list of surprisingly fiber-rich foods, ranging between 4.4 and 5.5 grams depending on the type of pear.
- Berries. Blackberries and raspberries weigh in at 4 grams of fiber per serving and can be very tasty as a topping to breakfast cereal, as a stand-alone dessert, or as a simple, refreshing snack.
- Mixed veggies. One-half cup of cooked vegetables delivers about 4 grams of fiber.
- Cocoa powder. If you like to make your own hot chocolate, 2 tablespoons of unsweetened cocoa powder in a one-cup serving equals about 4 grams of fiber.
- Sweet potato. Cooked with its skin on, a sweet potato serves up 3.8 grams of fiber. You can also get this fiber by baking sweet potato fries, a great alternative to traditional French fries.
- Dried figs. These sweet, slightly-chewy treats give you about 3.7 grams of fiber per serving.
- Pumpkin. A half-cup of canned pumpkin has about 3.6 grams of fiber. It’s a great ingredient in pies and breads. It also helps thicken stews and soups.
- Almonds. These nuts have a number of health benefits, including a relatively high fiber content — 3.5 grams of fiber per serving.
- Peas. The common green pea served as a side dish or added to stews and casseroles provides 2.5 to 3.5 grams of fiber per serving. Split peas, commonly used in pea soup, have as much as 8 grams per serving.
- Of course prunes, beans, legumes, bran, bulgur wheat — and yes, those fiber crackers — are all high-fiber foods and can be a part of a healthy high-fiber diet. But for diversity and taste, you can change it up with these additions. The more variety you have in your diet, the healthier it will be overall.
The American Dietetic Association recommends 25 grams of fiber per day for women and 38 grams per day for men. After age 50, the recommended amounts are 21 grams per day for women and 30 grams per day for men.
Constipation in Adults Self-Care at Home
- Fiber: Get more fiber or bulk in the diet. If this cannot be done adequately by diet changes, consider adding a fiber supplement to the diet. There are many of these available, including psyllium(Metamucil) and methylcellulose (Citrucel). In general, these fiber supplements are not drugs and are safe and effective if taken together with sufficient water. They are not laxatives and must be taken regularly (whether you are constipated or not) in order for them to help you avoid future constipation. They are generally taken suspended in a glass of water one to three times daily. Start with once daily, and increase to twice daily after a week, and then to three times daily after another week if necessary.
- Exercise:Regular physical activity is an important component in bowel health. Try a daily exercise such as the knee-to-chest position. Such positions may activate bowel movements. Spend about 10-15 minutes in this position. Breathe in and out deeply.
- Hydration: Drink plenty of fluids, especially water and fruit juices. Drink 6-8 glasses of water daily in addition to beverages with meals.
- Alcohol and Caffeine: Decrease alcohol intake and caffeinated beverages, including coffee, tea, or cola drinks. In general, it is a good idea to have an extra glass of water (over and above the 6 to 8 daily mentioned previously) for every cup of coffee, tea, or alcoholic drink.
- Bowel Hygiene: Go to the toilet at the same time every day, preferably after meals, and allow enough time as not to strain.
- Laxatives: Avoid using over-the-counter laxatives. Try to avoid laxatives containing senna (Senokot) or buckthorn (Rhamnus purshiana) because long-term intake may damage the lining of the bowel and injure nerve endings to the colon.
- Ginger tea is a great home remedy for constipation. It helps in starting bowel movements.
- Exercise often a simple stroll in the park can relieve constipation.
- Guava when eaten with seeds provides roughage to diet can give relief from constipation.
- Add more fruits to the diet like pears, grapes, Orange juice & Papaya.
- Another natural remedy for constipation is to add a little extra sugar or some honey a glass of milk. Drink twice a day.
- Apply 3 ¡V 4 drops of lukewarm castor oil over the navel at night. In the morning, the patient will pass the stools.
- Soak 6-8 raisins in hot water. When cool, crush well and strain. When given routinely even to little infants, it helps to regulate bowel movement.
- Eat 2 apples with peel on an empty stomach.
- Dissolve 1 tablespoons of honey in 1 cup of lukewarm water and drink on an empty stomach in the morning.
- Drink carrot juice. It is a very tasty remedy, especially for kids.
- Eat chopped fresh onion.
- Eat 3 ¡V 4 teaspoons of Isabgol husk with warm water or warm milk at bed time.
- Reviews: HOW DOES TAKING A FIBER SUPPLEMENT EFFECT YOUR HEALTH? (murdr.blogspot.com)