Get Rid of That Constipation

Constipation is one of those things which, at one time or another, almost everyone gets it. It also tends to come back every now and then to remind us of its existence. Want to know how to prevent it? It helps to know more about it in the first place.

Some Facts about Constipation

First, let's clear up some misconceptions. One on-going myth is that it is necessary to have a bowel movement every day, but in fact, the frequency of bowel movements among healthy people varies from three times a day to three times a week, depending on factors like diet and level of activities.

Constipation refers to passage of small amounts of hard, dry faeces, usually fewer than three times a week. In Hong Kong, constipation is one of the most common gastrointestinal complaints. According to the Population Health Survey, which interviewed some 7000 adults between September 2003 and May 2004, about one in nine of the interviewees reported having experienced constipation in the preceding month.

Causes and Prevention

Constipation can be caused by the use of certain medications such as some pain-killers or be secondary to certain medical conditions such as bowel obstruction, diabetes and depression. However, for most healthy people, constipation is often a symptom indicating something wrong with one's lifestyle habit, including unhealthy diet and lack of exercise. As such, it is thus preventable through adopting the following bowel-smoothing lifestyle habits:

• Have a well-balanced diet with enough fibre (20-35 grams per day). Choose food that is high in fibre content, such as whole grains, fresh fruits and vegetables and cut down on food that has little or no fibre such as refined or processed food.
• Drink more fluids such as water, juice or soup. That helps to soften the stool, thus facilitating its passage. Avoid drinks with caffeine or alcohol.
• Regular exercise can help reduce stress and improve bowel mobility.
• Go when the urge to use the toilet arises and give it enough time. Yes, relax and enjoy the wonder of our biological nature.
• Avoid un-prescribed use of laxatives. Laxative is usually not needed in mild constipation. Prolonged use of laxatives can interfere with the natural ability of the bowels to function.

Lastly, let us remind you of a big bonus for adopting the above lifestyle habits. They also help prevent colorectal cancer, which is now the second most common cancer affecting both men and women.

For information on health lifestyle, please visit the "Men's Lifestyle" section of this website.
For information on colorectal cancer, please visit the Colorectal Cancer section in the "Men's Health Line" of this website.                                                    
Information on colorectal cancer and constipation can also be found in the July 2005 issue of the "NCD Aware" publication.

(Last Updated on 29-07-2005)