Wednesday, July 15, 2015

How to avoid / treat constipation woes

Source Website: http://yourhealth.asiaone.com/content/treating-different-types-constipation/page/0/1
By Joan Chew, The Straits Times,  Wednesday, 15 July 2015


Learn to do these acupoint massages which strengthen the stomach and spleen and, in turn, regulate your bowel movements and help keep constipation at bay. Keeping you
PHOTO: Learn to do these acupoint massages which strengthen the stomach and spleen and, in turn, regulate your bowel movements and help keep constipation at bay. Keeping you "going" are simple ones like eating a healthy, clean diet, with lots of water and regular exercise.
Picture posted by Ronja Rognmo on On Sunday, 2 February 2014 at 3:01 p.m.
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Massage the problem away
Learn to do these acupoint massages which strengthen the stomach and spleen and, in turn, regulate your bowel movements and help keep constipation at bay.

These can be done as frequently as you like and even over your clothing.


ACUPOINT MASSAGE 1: TIANSHU XUE
PHOTO: ACUPOINT MASSAGE 1: TIANSHU XUE
Identify the points that are two thumb-widths away from either side of the belly button.
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http://yourhealth.asiaone.com/sites/default/files/original_images/Jul2015/constipationmassage_5.jpg
http://yourhealth.asiaone.com/content/treating-different-types-constipation/page/0/1


ACUPOINT MASSAGE 1: TIANSHU XUE
Identify the points that are two thumb-widths away from either side of the belly button.
Use your left and right middle fingers to exert firm pressure on these points.
Massage the spots in circular movements for a minute each time. Avoid doing this massage two hours after a full meal.


Use your left and right middle fingers to exert firm pressure on these points.
PHOTO: ACUPOINT MASSAGE 2: ZHONGWAN XUE
Place your right palm above the belly button.
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http://yourhealth.asiaone.com/sites/default/files/original_images/Jul2015/constipationmassage_6.jpg
http://yourhealth.asiaone.com/content/treating-different-types-constipation/page/0/1


ACUPOINT MASSAGE 2: ZHONGWAN XUE
Place your right palm above the belly button.
Gently press the left palm on the right palm.
Make circular movements for a minute while keeping both palms on this part of the abdomen.


Gently press the left palm on the right palm.
PHOTO: ACUPOINT MASSAGE 3: GUANYUAN XUE
Place a palm below the belly button.
Identify the point that is four fingers below the belly button.
Massage this point in circular movements for a minute.
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http://yourhealth.asiaone.com/sites/default/files/original_images/Jul2015/constipationmassage_2.jpg
http://yourhealth.asiaone.com/content/treating-different-types-constipation/page/0/1


ACUPOINT MASSAGE 3: GUANYUAN XUE
Place a palm below the belly button.
Identify the point that is four fingers below the belly button.
Massage this point in circular movements for a minute.


Caution: Pregnant
PHOTO: Caution: Pregnant
Women should avoid all three massages as they may stimulate the foetus unnecessarily and risk a miscarriage. The same goes for those who are suffering from diarrhoea, as the massages promote intestinal contractions.
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http://yourhealth.asiaone.com/sites/default/files/original_images/Jul2015/constipationmassage_1.jpg
http://yourhealth.asiaone.com/content/treating-different-types-constipation/page/0/1


Caution: Pregnant
Women should avoid all three massages as they may stimulate the foetus unnecessarily and risk a miscarriage. The same goes for those who are suffering from diarrhoea, as the massages promote intestinal contractions.


Normal function of intestine
PHOTO: Sleep, or the lack of it, may affect bowel functions, including how responsive the bowel is and the degree in which the muscles in the bowel contract.
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http://yourhealth.asiaone.com/sites/default/files/original_images/Feb2014/st_insomnia_lst%282%29_bg.jpg
http://yourhealth.asiaone.com/content/treating-different-types-constipation/page/0/1

 Sometimes, if you feel very constipated, it may actually help to reduce your fibre intake.
PHOTO: Sometimes, if you feel very constipated, it may actually help to reduce your fibre intake.
Not only is a lack of fibre not always the cause, many are observed to suffer more discomfort when placed on a high-fibre diet.
Fibre, also known as roughage, resists digestion by the human body, so taking excessive fibre is akin to clogging up a drain.
A common type of constipation arises from the slow or weak movements in the intestines. Fibre is resistant to digestion. If patients with slow intestinal transit are given fibre, it will only accumulate in the intestine and give rise to bloating. This is because fibre soaks up water and expands in the gut to make a person feel bloated. They create bulky stools, which, along with gas produced during the fermentation of fibre, leads to flatulence and cramping from the intestines being stretched.
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HOW TO AVOID CONSTIPATIONPHOTO: Constipation is defined as having bowel movements fewer than three times per week. The stools are usually hard, dry, small in size and difficult to eliminate.

HOW TO AVOID CONSTIPATION
Tip #1. Set a regular time for bowel movements every day
The best time is usually after breakfast in the mornings, when the bowels are most active and are stimulated by the presence of food in the stomach.

Tip #2. Get sufficient sleep and wake up early.
Sleep, or the lack of it, may affect bowel functions, including how responsive the bowel is and the degree in which the muscles in the bowel contract.

Tip #3. Have a well-balanced diet that includes fibre.
Add wholegrain bread, cereals or other wholegrain products in your diet. Opt for high-fibre biscuits or granola bars as your snack choices.
The recommended daily amount of fibre, according to the Health Promotion Board, is 26g for men and 20g for women. This can be achieved by eating two servings each of fruit and vegetables and five to seven servings of wholegrain products.
Aim to have at least two servings of fruit and two servings of vegetables daily (these give a total of 10g to 12g of fibre).
Incorporate various types of cooked vegetables or salads in your main meals and add lentils or nuts in your stews or curries.
Besides taking fresh fruit, you may also drink pure juices such as prune juice or take dried fruit.
Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation.

Tip #4. If you need to go, go. Do not ignore the urge to defaecate
This is because a suppressed call can take many hours to return.
When someone ignores the urge to defecate, the pressure to empty bowels decreases in the rectum, which continues to store the stool.
Sometimes, the pelvic floor muscles may “forget” how to relax and may contract inappropriately even when one is ready to defecate. The exact cause is not known.

Picture posted by Ronja Rognmo on On Sunday, 2 February 2014 at 3:01 p.m.
Photo by Nobilior - Fotolia
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HOW TO AVOID CONSTIPATION
PHOTO: HOW TO AVOID CONSTIPATION
Tip #5. Drink plenty of fluids every day
This is as fluids help to disperse the fibre. A study finds that people who got plenty of fluids were the least likely to suffer constipation, Reuters reported.
Among the people who consumed the least amount of liquid daily from food and drinks, 8 percent of men and 13 percent of women were constipated, compared to 3 percent of men and 8 percent of women who got the most liquid.

Tip #6. If you usually do not suffer from constipation, then keep to your usual level of fibre and fluid intake.
Increasing your fibre intake when you are eating enough in the first place may worsen the constipation.
Research has shown that patients with constipation do not eat any less fibre than healthy people, so a lack of fibre is not always the cause of the problem.

Tip #7. Sometimes, if you feel very constipated, it may actually help to reduce your fibre intake.
Not only is a lack of fibre not always the cause, many are observed to suffer more discomfort when placed on a high-fibre diet.
Fibre, also known as roughage, resists digestion by the human body, so taking excessive fibre is akin to clogging up a drain.
A common type of constipation arises from the slow or weak movements in the intestines.
Fibre is resistant to digestion. If patients with slow intestinal transit are given fibre, it will only accumulate in the intestine and give rise to bloating.

Picture posted by Aleksandra Sokalska on 22 December 2006
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HOW TO AVOID CONSTIPATION
PHOTO: HOW TO AVOID CONSTIPATION
Tip #8. Drink more fluids in the form of juices and milk.
Juices contain sorbitol which is a mild colonic stimulant that helps reduce the transit time of stool, while the lactose in milk may help to soften stool.

Tip #9. Be diligent in taking laxatives daily for up to two weeks in order to help restore regular bowel habits.
Know that it takes time to kickstart an engine that is not working well. Doctors and patients alike have the misconception that people can get too dependent on them to be weaned easily.
It is why patients are frequently prescribed short courses of laxatives and, sometimes, told to avoid using them daily.
On the contrary, some research shows a drug like prucalopride can have benefits even when used for up to 24 months.

Learn to do these acupoint massages which strengthen the stomach and spleen and, in turn, regulate your bowel movements and help keep constipation at bay.

Posted by Niklas Roar on 10 march 2014 at 08:16 am
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Tip for a happy gut
PHOTO: Tip for a happy gut
If you want your bottom to thank you, try pooing in the strain-sparing evacuation position called “the rocking squat” - literally crouching and then gently rocking on bent knees. No more haemorrhoids and digestive diseases like diverticulitis.
Posted by Kirstie McCrum on 18 May 2015 at 11:57
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http://www.mirror.co.uk/news/weird-news/think-you-know-how-poo-5716906


There is an increasing interest in the gut microbiota and health and disease.
PHOTO: There is an increasing interest in the gut microbiota and health and disease. There is a huge number of gut bacteria which, in health, maintain a balance.
An imbalance has been linked to many chronic disorders, including inflammatory bowel disease and obesity. There is a suggestion that they may also be linked to psychiatric disorders and mood, with the majority of evidence coming from animal studies.
Texts posted by Kirstie McCrum on 18 May 2015 at 11:57
Picture posted by Susan Ramsey
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1 in 3 S'poreans delay seeking help for constipation
PHOTO: 1 in 3 S'poreans delay seeking help for constipation

SINGAPORE - A recent survey has found that the majority of Singaporeans do not seek medical help for constipation, largely because they believe it will go away on its own.

The condition affects as many as one in four Singaporeans, but more than 35 per cent of patients wait three months or more before they see a doctor, the survey found.

Surprisingly, the reasons for not seeking medical treatment are neither cost nor embarrassment. The main reason for not seeing a doctor - 60 per cent of respondents - is the mistaken belief that constipation is either not a medical condition or that it will simply go away on its own.

According to Dr Reuben Wong, President of the Irritable Bowel Syndrome Support Group and Consultant, Department of Gastroenterology & Hepatology, National University Hospital, chronic constipation is considered a medical condition.

Constipation is considered chronic when symptoms persist for more than three months.

Common symptoms include straining, lumpy or hard stools, a sensation of incomplete evacuation, anorectal obstruction or blockage, and/or less than three defecations per week.
The study was jointly conducted by the Irritable Bowel Syndrome Support Group and Janssen Pharmaceuticals.

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By Joan Chew, The Straits Times,  Wednesday, 15 July 2015
This article was first published on July 14, 2015.
Get a copy of The Straits Times or go to straitstimes.com for more stories.



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