What Is Constipation ?
Constipation is a common problem and it can affect both adults and children. Constipation is not to do with regularity, but more to do with the consistency of the stool. If your bowels move once or twice a day and the stools are hard and difficult to pass, then you are constipated.
Constipation results when food moves too slowly through the gastrointestinal tract. The longer the stool is in the body the more concentrated it will become and the more difficult to pass.
What Can Cause Constipation ?
Insufficient intake of dietary fibre
Not drinking enough water
Being less active and not exercising
Change of routine such as travelling
Stress and anxiety
What Can You Do To Help Constipation?
Fresh fruit, vegetables, peas, beans, lentils and whole grains – these are full of fibre, the key to a smooth running digestive system. As fibre travels along the large intestine, it absorbs fluid to bulk up and soften waste material. That helps stool pass more easily through the colon, where muscle contractions will move it along.
Dark leafy green vegetables such as broccoli and spinach can really help because they contain magnesium as well as fibre. magnesium acts as a superb laxative.
You could start your day with a bowl of porridge or muesli topped with nuts, seeds and dried prunes.
Prunes can act as a mild laxative, stimulating muscles to push waste through the large intestine. Prune juice will also help. Do not have too many prunes about 5 dried or 1 cup of prune juice or you could end up with diarrhoea.
Water – fibre needs water to work. When we don’t drink enough water, our bodies absorb it from our waste, which leaves stools hard and difficult to pass.
Linseeds and Psyllium help to bulk up stool. Sprinkle two tablespoons of linseed over cereal or add it t a smoothie. look on cereal packets for psyllium.
Magnesium which I mentioned earlier is great as a laxative . Good sources include nuts, seeds and dark leafy green vegetables.
Hope this helps if you are struggling with constipation.