Constipation

What is constipation?

Constipation is when one passes less than 3 stools a week, where stools are difficult or too painful to

pass or experiences abdominal discomfort, headaches, backaches, and the passing of gas often

accompany constipation.

What causes constipation?

• Low intake of fiber and water

• Inactivity

• Ignoring the urge to go to the toilet (defecate)

• Pain medication containing

  codeine or morphine.

• Over- use of laxatives.

  
  

How to manage constipation with food?

Foods allowed:

Drink 2L to 3L of water a day.	Eat 5 servings of fruits and vegetables a day.	Drink fruits, prunes and prune juice be very effective in stopping constipation.	High fibre foods e.g. brown bread, all bran, wheat bix, brown rice, samp, wheat, whole grains.

Special treatment

• Exercise: walking at a fast pace, for at least 20-30 minutes, 3 to 4 times per week.

• When you struggle with severe constipation, do the following: add 1 teaspoon of prune juice

  to a glass of water. Drink 1 glass every 4 hours. This will quickly improve your constipation as

  prune juice is a natural laxative.

Add bran slowly to your diet

• 1 – 2 weeks: 1 tsp over porridge with 1 glass of water in the morning.

• 2 – 4 weeks: 2 tsp over porridge with 1 glass of water in the morning

• > 4 weeks: 1 tbsp over porridge with 1 glass of water in the morning

Add raw bran as bran draws water and helps to keep the faeces soft NB: DON’T USE LAXITIVES! They will make your intestines lazy and therefore worsen symptoms in the long run. Also your body will respond less and less to laxatives and you’ll quickly find you must increase the dose to get the desired effect.

Hemorrhoids

Haemorrhoids are swollen and inflamed veins in the rectum and anus that cause discomfort and

bleeding. They are usually caused by straining during bowel movements, obesity or pregnancy.

Symptoms

• Discomfort during bowel movements, Itching, Bleeding

Stages of hemorrhoids

Stage 1: internal hemorrhoid bulges into the anal canal during bowel movements. Stage 2: internal hemorrhoid bulges from the anus during bowel movements, then goes back inside by itself. Stage 3: hemorrhoid bulges from the anus during bowel movements and must be pushed back in with a finger. Stage 4: hemorrhoid protrudes from the anus all the time.

Risk factors:

• Low fiber diet

• Being obese

• Having chronic constipation

• Sitting for long periods of time, especially on the toilet

• Straining during bowel movements

Treatment:

Adopt a high fiber diet (both soluble and insoluble). Exercise for at least 150 minutes of exercise a week. Raise your legs and sit on 45 degrees angle when sitting on the toilet sit.

Foods to avoid:

• Refined processed foods: white bread, cakes, pies, vetkoek, biscuits, take-aways, too much pap,

  etc.

• Coffee and Tea – the caffeine worsens the constipation and therefore limit your intake to 2 cups

  per day.

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