Tips to prevent constipation

Tips to prevent constipation

Constipation is something that can often be linked to a less-than-perfect digestive system. It is defined as fewer than 3 bowel movements per week. However, many people feel that if they do not have a bowel movement every day they are constipated.
Some common causes of constipation are:

  • Medications
  • Low dietary fiber
  • Reduced food intake
  • Immobility (hip fracture, knee pain)
  • Muscular weakness
  • Neuromuscular disorders (e.g. Cerebrovascular events , Parkinson’s disease, etc)
  • Altered mental status or Depression
  • Hypothyroidism

Medications that can cause constipation

  • Narcotic pain medications such as codeine (Tylenol), oxycodone (Percocet), and hydromorphone (Dilaudid)
  • Antidepressants such as amitriptyline (Elavil) and imipramine (Tofranil)
  • Anticonvulsants such as phenytoin (Dilantin) nd carbamazepine (Tegretol)
  • Iron supplements
  • Calcium channel blocking drugs such as diltiazem (Cardizem) and nifedipine(Procardia) , verapamil (Calan)
  • Aluminum-containing antacids such as Amphojel and Basaljel

Dietary approaches to prevent constipation

•Drink plenty of fluids throughout the day
•Daily at least 8-10 glasses of liquid to be consumed which may include:

–Lime Juice/ Nimboo paani
–Fruit juice
–Coconut water
–Vegetable Soup

•Food with high fiber
–whole grains- wheat flour, dalia, jowar, barley
–Vegetables- all
–Nuts- soaked almonds, anjeer, munakka, khajur

•Fiber supplement -usually 20 g/day (4tsp)
Home remedies for constipation

  • Warm water -empty stomach
  • Juice of Bael fruit (seasonal)
  • Guava with seeds
  • Apple with peel
  • Pear, papaya , oranges
  • Lemon juice in water
  • Aloe vera juice 2 times a day
  • Oats in milk
  • Anjeer, khajur, dried aloo bukhara
  • 10-12 pieces of seedless munakka (black raisins) boil with 1 glass of milk. Eat the raisins and drink the milk
  • Ginger tea
  • 2 tsp of Isabgol in ½ cup milk and drink immediately
  • 3-4 drops of lukewarm castor oil over the naval at night
  • Folic acid tablet (1/day)

Aerobic exercises like walking/ running can also help in dealing with constipation.

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