CONSTIPATION is defined as an irregular retention or delay in bowel movements, but "irregular" is a relative term. The bowel habits of apparently normal people vary from three stools a day to only on in four or five days.
Besides improper diet (high-meat, processed-food with little dietary fiber), the causes of constipation can range from poor childhood training, poor toilet facilities, and pregnancy to serious diseases causing actual blockage of the intestines; for example, certain cancers of the bowel or adhesions.
Drug Treatment - Another major cause of constipation, ironically, is laxative use. Laxatives diminish your natural muscle reflexes, so peristalsis occurs only with stronger and stronger stimulation. The drugs can also irritate and inflame the lining of the bowel, cause anal fissures and hemorrhoids, and deplete your body of important substances including water, calcium, potassium, and magnesium. Water loss causes dehydration, calcium loss weakens the bones, and potassium and magnesium loss weakens the muscles and heart.
According to Dr. Lynne Walker, laxatives to avoid are the stimulant, lubricant, and saline varieties, including Ex-Lax, Epsom Salt and Milk of Magnesia. She says the best pharmaceutical products are the bulk-forming and stool-softening varieties that encourage normal bowel function.
Nutritional Solutions - wheat bran can aid constipation, but relying on pure wheat bran can be dangerous, since it irritates the delicate lining of the intestines and can inhibit mineral absorption. Fortunately, the same laxative effect can be achieved by eating whole foods containing fiber. Raw vegetables, raw and dried fruits, and most beans and whole grains are high in fiber. They create heavy intestinal mass that travels quickly through the intestines. A standard prescription for constipation is two carrots and two apples per day, totaling about 16 grams of dietary fiber.
Beneficial bacteria (acidophilus and bifidus) in yogurt or capsule form can also aid in elimination.
Things to avoid - Foods to reduce or avoid are those devoid of fiber. That means animal foods, especially cheese, and refined foods, especially sugar. Drugs can also trigger constipation. Common offenders include codeine, antihistamines, diuretics, antispasmodics, narcotics, sleeping pills, antidepressants, tranquilizers, iron supplements, cholesterol-lowering drugs, and antacids containing aluminum or calcium compounds. It is also important to avoid haste, allowing time for nature to take its course and to respond when it calls.
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