Constipation is a gastrointestinal condition that causes inflammation in the lining of the intestines. This problem can affect people of all ages. Constipation Awareness Month is celebrated every year to create awareness about the condition of constipation.
To keep the body healthy, it is necessary to digest and absorb the food. But at the same time, regular wobble movement helps in keeping the body balanced. But the trend of processed food is increasing day by day and is proving to be the cause of obesity. Unhealthy fats and low fiber diet are proven to be the cause of bloating, stomach ache, constipation and indigestion, which are found in people of all ages. The problem of constipation causes abnormal intestinal habits. The problem of constipation proves to be the cause of abnormal intestinal habit. Let us know on the occasion of Constipation Awareness Month, what are the mistakes made in everyday life, which prove to be the cause of constipation.
Constipation awareness month 2024
Constipation Awareness Month is celebrated every year to create awareness about the condition of constipation which is increasing day by day among the people. On this campaign organized by the International Gastrointestinal Disorders Foundation, people are given information about digestive health, care measures and its causes. The theme of this year’s campaign is Breaking Barrier Bring Gap.
According to ResearchGate report, constipation is a gastrointestinal condition, which causes inflammation in the intestinal lining. This problem can affect people of all ages. In India, about 22 percent cases are found in the general population and 29.6 percent cases are found in children. The incidence of constipation is higher among the elderly compared to the younger population. According to research, elderly women have more problems with constipation than men.
What is Constipation?
Constipation is the passing of dry and hard stools less than three times a week. Actually, due to digestive disorder one has to face difficulty in passing stool. This problem can be both acute and chronic. While some people defecate 2 to 3 times a day, others defecate only once or twice a week. Some common mistakes in everyday life start causing constipation.
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Dr. P. Venkat Krishnan, Senior Physician at Artemis Hospital Gurugram, explains that with increasing age, constipation starts becoming a symptom of many health problems. Actually, inability to detoxify the toxic substances accumulated in the stomach causes constipation. Due to this one has to face stomach pain and cramps. Suffering from this problem for a long time is called chronic constipation. Many times, irregular eating habits and lack of absorption of nutrients also prove to be the cause of imbalance in the digestive system.
How many types of constipation are there? (Types of Constipation)
According to the Gut Health Survey of 2018, 22 percent people in India suffer from constipation. Of these, 59 percent people suffer from severe constipation and 27 percent have normal symptoms. The most common type of constipation is normal transit. Pelvic floor dysfunction is another type of constipation, in which the person is unable to properly relax and coordinate the pelvic floor muscles to pass a bowel movement. Being troubled by the problem of constipation for a long time is called chronic constipation.
According to a report by the National Institute of Diabetes, Digestive and Kidney Diseases, constipation problem is a similar symptom. Normally constipation lasts for three days a week. According to the National Institute of Health, 16 percent of people worldwide are affected by constipation. At the same time, this problem is found in 33.5 percent of people above 60 years of age.
Due to which mistakes the problem of constipation increases?
1. Lack of hydration
Due to many other reasons including sweating or fever after exercise, fluid deficiency in the body starts increasing. In such a situation, not consuming enough water starts causing dehydration. Due to this, there is fatigue in the body and difficulty in passing stool.
2. Not including fiber in the diet
Due to the increasing trend of processed food day by day, the body does not get fiber, which causes constipation. According to the National Institute of Health, lack of fiber in the diet proves to be the cause of constipation. Soluble fiber acts as a prebiotic and starts forming a gel substance by absorbing water. These soluble fibers help in keeping the colon clean.
3. Sedentary Lifestyle
Metabolism starts slowing down due to not exercising regularly. Also the blood circulation starts decreasing. Due to this, weakness in the intestinal muscles increases, which increases obstruction in bowel movement. Constipation symptoms can be reduced by adopting a dynamic lifestyle. Also the muscles of the large intestine get relaxed.
4. Not eating on time
By not eating food on time, the body does not get nutrition. Besides, lack of absorption of nutrients also persists. In such a situation, one has to face the problem of not being able to pass the test regularly. To overcome this problem, follow the natural gut pattern.
5. Excessive consumption of dairy products
Consuming dairy products increases the amount of protein in the body, which proves to be the cause of constipation. Also increases lactose intolerant. Milk contains casein compound, which along with the bacteria present in the gut, increases lactose intolerance and causes problems like bloating, constipation and vomiting.
With the help of these tips you will get relief from constipation
1. Eat a probiotic diet
Probiotics strengthen gut health. This provides healthy bacteria to the gut health, which keeps the gut flora healthy and digestion also improves. For this, consume curd, lassi, alkaline water and pickles in your diet.
2. Exercise
After eating, walk for some time instead of sitting. Also, to stimulate bowel movement, walk and practice wind releasing pose i.e. Pawanmuktasana Yogasana. This strengthens digestion.
3. Include healthy fats in your diet
Include omega 3 fatty acids outside for healthy fats that aid digestion. Apart from this, include coconut oil, ghee and avocado in the diet. This keeps the diet balanced.
4. Maintain electrolytes
Drink water to keep the body hydrated and electrolytes balanced. Also consume buttermilk, lemon water and smoothie. With this the body gets fiber and dehydration can be avoided. According to a study published in Nutrients Journal, consuming caffeine and alcohol increases the risk of dehydration.
5. Control stress
Due to lack of adequate sleep, stress increases, which proves to be the cause of hormonal imbalance. In such a situation, due to increasing stress and anxiety due to various reasons, the digestive system becomes unbalanced. In such a situation, eat a healthy diet and avoid insomnia.
