CONSTIPATION IS the most common digestive disorder in the Western world and contributes to a wide range of other conditions, from haemorrhoids to colon cancer.
The food we eat moves through the digestive tract from mouth to anus and the time it takes is called the transit time. The longer the transit time, the greater the possibility for toxins in the faeces to poison the system. The colon is the body's major garbage disposal system. You need to empty your garbage regularly.
Constipation is a symptom, and not a disease. It reflects some underlying problem. Today, pharmacy shelves are lined with medicines used in the treatment of this condition. Unfortunately, most of these preparations are designed to relieve the symptom rather than deal with the underlying cause. The reality is that most cases of constipation are related to dietary and lifestyle factors and should, therefore, be treated by correcting these factors.
WHAT IS CONSTIPATION?
The dictionary simply defines constipation as a condition in which a person has difficulty in eliminating solid waste from the body. However, some medical authorities contend that if you are eating two to three meals a day, you should be having two to three bowel movements a day, and that anything less is constipation. They maintain that if it takes more than 36 hours for food waste to pass through the entire length of your digestive system, you are constipated. There are those, however, who believe that if you have bowel movement at least every second day, without straining or pain, then you are not constipated. I disagree with this latter opinion.
ROOTS OF CONSTIPATION?
While the commonest cause is simply a lack of dietary fibre, other contributing factors include:
Insufficient fluids, especially water.
Too little exercise.
Emotional stress.
Diseases of the digestive system.
Failure to chew foods, e.g. poor dentition or hasty eating
Drugs such as antacids, antidepressants, diuretics, iron, opiates and bismuth.
PROMOTING HEALTHY BOWELS
There are several important factors in preventing and treating constipation. However, you should first check with your doctor to rule out any underlying medical problem.
Constipation can be a symptom of serious medical problems, such as cancer, colon disease or thyroid disorders. It is particularly important that if constipation persists, or is associated with pain, bleeding or weight loss, you should immediately consult your doctor.
Having said that, here are the lifestyle factors you must pay attention to:
A high-fibre diet: This is the most important factor in preventing and treating constipation. Fibre comes from plants only. Therefore, a diet that contains fruits, vegetables, ground provisions, beans, peas, whole grain and natural cereals is recommended. You should aim for at least 20-40 grams of fibre per day.
Breakfast is an important contributor to your daily fibre intake. Eat a high-fibre breakfast (high-fibre soy shakes, high bran, low-sugar cereals, oats, etc.) Be patient, as the full benefits may not be evident for several weeks.
Eat whole-grain bread instead of white or even brown bread. One slice of whole grain bread has more fibre than three slices of white bread.
Consume fresh fruits with the skin when possible, rather than only fruit juice. Eat more salads and vegetables - beans, avocado, broccoli, cabbage, carrots, celery, peas, tomatoes and lettuce.
Fluids: Inadequate fluid intake is a very common cause of constipation. Drink eight glasses of water daily (about half an ounce for every pound of body weight) and eat plenty of water-rich foods, such as fruits, vegetables, juices and soups. It is important to note that fibre absorbs many times its own weight of water.
Exercise causes movement of the abdominal muscles, which stimulates and increases bowel activity. Regular exercise, such as walking, jogging, swimming and cycling, strengthens the abdominal muscles and stimulate the gut. An inactive and sedentary lifestyle encourages constipation. So start moving your body today.
Colon cleansing: The colon is situated at the lower part of the intestinal tract. Modern diets, which consist of highly processed foods, little or no fibre, excessive sugar, fat, and food additives, can result in an unhealthy colon. This may well contribute to the increased incidences of colon cancer. I recommended that individuals do some form of colon cleansing three or four times each year.
Natural preparations are available that contain combinations of fibre, enzymes and herbs such as aloe vera, milk thistle, slippery elm, fenugreek and red clover. The ideal fibre supplement should combine both soluble and insoluble fibre along with friendly bacteria (e.g. acidophilus).
I also recommended colon hydrotherapy, which is a procedure done by a trained therapist in which water is used to irrigate and cleanse the colon. This procedure can be effectively combined with herbal cleansers and diet for overall colon health.
Avoid the regular use of laxatives. These overstimulate the intestinal muscles and may make normal bowel activity impossible, and it may take many weeks before normal bowel function is restored. Avoid becoming laxative-dependent.
Disturbance of bowel habit can also be caused by stress. Learn to identify the stressors that may lead to constipation (travelling or a change in bathroom does that to some people) and develop effective stress management techniques.
Email Dr. Tony Vendryes at Vendryes@mac.com, or visit the website at www.anounceofprevention.org. You may also listen to 'An Ounce of Prevention' on Power 106 FM on Fridays and Saturdays at 8:00 p.m.
