Constipation refers to bowel movements that are infrequent or hard to pass. The stool is often hard and dry. Other symptoms may include abdominal pain, bloating, and feeling as if one has not completely passed the bowel movement. Complications from constipation may include hemorrhoids, anal fissure or fecal impaction. The normal frequency of bowel movements in adults is between three per day and three per week. Babies often have three to four bowel movements per day while young children typically have two to three per day.
- Changes in your usual diet or activities
- Colon cancer
- Eating a lot of dairy products
- Eating disorders
- Irritable bowel syndrome
- Neurological conditions such as Parkinson's disease or multiple sclerosis
- Not being active
- Not enough water or fiber in your diet
- Overuse of laxatives
- Underactive thyroid
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Dosage: 15 ml in a glass of normal water 20-30mins before lunch & dinner.
- Add more fiber to your diet: The colon is a muscle, and it needs to stay strong by movement. The best way to get your colon moving is through a fiber. Although most people only get 15 grams of fiber per day, the recommended daily allowance of fiber is 25 to 35 grams. Some experts say that 40 grams are preferable. You can add more fiber to your diet by adding more whole grains, lentils, beans, nuts, seeds, berries, artichokes, and pears.
- Take a fiber supplement: Getting your fiber through foods is the best, but if you are still struggling with fiber intake you should consider taking a supplement to add as much as five grams of fiber to your diet. Talk to your doctor before taking any supplement.
- Increase your water intake: Most people do not drink enough water. How much is enough? A good guideline is to drink half of your weight in ounces of water. Be conscious of beverages like energy drinks, coffee, tea and alcohol which are diuretics and can cause constipation.
- Stay active: Exercise helps keep bowel movements regular. About 30 minutes of moderate to vigorous exercise per day is optimum.
- Stress management: Stress can contribute to many conditions, and constipation is one of them. Try meditation, relaxation, going to bed earlier, and deep breathing.