Constipation: you're passing stool less often than usual, often fewer than three times a week, or that it's hard, dry, lumpy or painful to pass.
Why constipation matters
Constipation is common, especially during pregnancy, after childbirth and after 65, and it can leave you bloated, uncomfortable and off your food.
NHS lists the usual causes:
- too little fibre
- not drinking enough
- sitting for long hours
- ignoring the urge to go
- a change in routine
- stress, and some medicines
See a doctor if it keeps coming back, or if:
- you see blood
- you lose weight without trying
- you feel constantly tired
- your bowel habits change suddenly
What helps with constipation
Add fibre gradually from whole grains like dalia and jowar roti, dals, vegetables, fruit and seeds such as alsi (linseed).
Drink plenty of fluids through the day, since fibre works best with water.
Habits that help:
- Move every day; even a walk after meals helps.
- Keep a regular toilet routine, and don't hold it in.
- Try resting your feet on a low stool so your knees sit higher than your hips.
If you think a medicine is the cause, ask your doctor before stopping anything.
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Tell Puja what's going on and she will tell you honestly whether she can help.
Checked against: NHS: Constipation. General information, not medical advice.
Related words
FibreInsoluble fibreHydrationIBS (irritable bowel syndrome)BloatingProbioticsTriphalaPrebiotics
Foods to read about
Dalia (broken wheat)JowarFlax seeds (Alsi)Papaya (Papita)Guava (Amrud)
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