KHEM BAHADUR ADHIKARI

MOST people will admit to having experienced constipation at least once in their lives. This is a condition associated with uncomfortable bowel movement, wherein the stool becomes so hard that it becomes impossible to pass through the colon. This disruption of colon function means that bowel movements occur at intervals of two or more days—longer than normal, in any case. The causes of constipation could be many, among which poor dietary habits are certainly the topmost. Inadequate water and fibre intake, and high amounts of dairy products, are some examples of such habits. Dehydration is one of the most common causes of constipation. Most of the water we drink is actually absorbed from the colon. Naturally, the body tends to absorb all the water from the colon and if the faecal matter is unable to resist this action, meaning it fails to hold the water, it becomes dry. But diet isn’t the only reason behind this condition; there are several other potential genetic and biological causes too. Immobility, medication, hormonal imbalance, and breastfeeding, among others, could also be factors in this. And constipation is rather common during pregnagncy, lactation, as well as in old age. How do we deal with it? The first step is to increase our consumption of fruits, vegetables and other fibrous foods. These must be accompanied with plenty of water—lukewarm liquids, for instance, especially in the mornings, help relax the intestinal muscles, and ease the process of defecation. Water and fibre are, in fact, the most effective of solutions when it comes to constipation. The insoluble fibre

passes through the colon undigested, creating bulky matter, which absorbs and retains the water as it passes, making the stool soft and easing bowel movement. Physical exercise is another noteworthy tool that can, if not solve completely, certainly aid in relieving constipation. In chronic cases, however, it is not advisable to consume bananas, apples, carrots and dairy products in excess. Coffee and other diuretics like alcohol and cola too are better avoided because they draw the liquid out of the stool, making it harder to pass. Plums and figs might be a better option, thanks to the high amount of insoluble fibre they contain, as well as natural laxative elements. But if nothing works, medical help should be sought before further complications arise. Constipation is a common digestive disorder. As most conditions, it is, of course, always better and easier to prevent than to treat. Everyone is therefore recommended to incorporate a high fibre diet alongside adequate fluid intake and exercise, even before problems arise. 

Adhikari 

is a PhD scholar 

at Aarhus University,Denmark