Constipation is a common problem especially among the elderly. Its symptoms include fewer than two to three bowel movements a week with straining, incomplete evacuation and passage of hard stool. Dr Law Ngai Moh, consultant gastroenterologist from Raffles Hospital, list five ways one can avoid constipation.
1. Increase daily fibre intake to at least 15g (eg, one bowl of bran cereal for breakfast and one plate of spaghetti for dinner) a day. Fibre increases the bulk of stool, allowing easy passage of stools through the colon.
2. Drink at least eight glasses of water a day. Water reduces hardness of stool.
3. Have regular exercise at least twice a week. This will enhance colonic contractions.
4. Allow a daily distraction-free period of 15-20 minutes for bowel movement. The strongest colonic contractions occur after breakfast.
5. Do not persistently ignore or suppress te call or urge for bowel movements. This unhealthy practice may impair the sensation of the colon, thus aggravating the problem of constipation.
If problems persist, consult a doctor.
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