Are you one of those people who spend a lot of money annually for laxatives? Are you often worried because you can't move your bowel everyday? Or is it really necessary to have bowel movement daily?
Every time we watch television, we are bombarded by daily ads connecting empty bowel to a full life. About $300 million a year is spend by Americans for more than 700 brands of over the counter laxatives. Are we this obsessed to empty our bowels?
Probably one major reason for this huge expenditure on laxatives is the myth that has plagued us for a long time. It tells us that the rest of our body will be contaminated by waste products that are retained and not frequently eliminated. Many of us believe that in order to attain good health, we should eliminate our waste products daily. This belief more often makes us uneasy every time we fail to move our bowel every day which is often a psychological effect rather than physiological. In reality, healthy people's frequency in moving their bowel varies widely. Bowel movements among healthy individuals range between three times a day to three times a week. As long as you don't feel bloated and no discomfort is felt during bowel movement, you are not constipated. This is true regardless of how often you move your bowel.
Older people are the ones usually affected by constipation if ever constipation does occur. Furthermore, a higher percentage of women are affected with constipation compared with men. Sometimes, constipation reflects an underlying medical condition. Medical problems like hormonal disorders such as an under active thyroid gland can cause constipation. Other medical conditions that can cause constipation include injuries and disorders affecting the nerves, an increased blood levels of calcium, bowel blockage in cases such as hemorrhoids or tumors.
Constipation however is mostly caused by lifestyle and habits instead of some disease. Too little fiber in the diet is the most common reason for constipation. Water is absorbed by fiber and causes the fiber to expand resulting into bulkier stools. The bulkier the stool, the more it stimulates bowel contractions resulting in easier bowel movement along the intestines.
About 20 to 30 grams of fiber a day should be consumed by people who are often constipated. Along the increased consumption of fiber should be the increased water consumption as well. Whole grain breads, wheat bran, whole grains, beans, vegetables and some fruits are among the good sources of fiber. Prunes are very high in fiber. These can also increase bowel muscle contraction because these contain an irritant that cause such action. However, eat prunes with caution as these can cause "rebound" constipation when you stop consumption.
A person with an inactive lifestyle is prone to suffer constipation. To counter this effect, regular aerobic exercises, jogging and brisk walking are advised. These activities can stimulate bowel movement.
Finally, set aside a time to defecate regularly. Heed the urge every time your feel it. Bowel movement is usually strongest after breakfast. Set aside enough time for this important physiological requirement and make it a regular habit. This will minimize the need to take laxatives. Let nature take its course.
