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Effective & safe ways to stay away from Constipation (कब्ज)

know the expert opinion of Dr Anil Jangir on Constipation problem and its solution

BY Suresh10 Nov 2017 5:04 AM GMT
Effective & safe ways to stay away from Constipation (कब्ज)
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Constipation is one of the major problem now a days and its increasing day by day, mainly in the big cities. We got a chance to get the views from the Expert Doctor on this problem. Here are the views of Dr. Anil Jangir, who is Consultant Gastroenterologist with Famous Hospital in Jaipur.


MANAGE FLUID / WATER INTAKE: Make sure you are drinking 6 to 8 glasses of water daily for good general health. In addition, if you have constipation, add about 2 to 4 glasses of warm water every day. Avoid sugary drinks to replace water.


EAT MORE FIBER: Make sure you include enough fiber at least 24 to 38 grams in your daily diet from fruits and vegetables. Fiber goes straight through to the colon and goes to help keep your bowels moving on a regular basis. It also helps to keep water in the bowel to keep stools soft. Include these foods for extra fiber:
1. Vegetables: peas, broccoli and artichokes
2. Fruits: Apples, pears, and berries,
3. Beans/Legumes: Lentils, black beans, and split peas,
4. Grains: Bran, flax, whole-grain pasta, and barley


AVOID CHEESE & DAIRY PRODUCTS: Foods that are high fat, high sugar and dairy can increase your chances of constipation.
AVOID PROCESSED FOODS: Processed and "fast" foods are often high in fat and low in fiber and do not offer much nutrition. Pastas, Potato chips, french fries, and similar foods do not offer much nutrition and have very little fiber.
BE PHYSICALLY ACTIVE; GET MORE EXERCISES: A lack of exercise may cause weakness in your intestines, making it hard to pass waste regularly. Sedentary lifestyles can affect digestion and cause constipation. Get moderate exercise at least 3-4 times a week. Walking, swimming, jogging, and yoga are all great options.



ESTABLISH GOOD BOWEL HABITS: Holding back bowel movements can really plug you up inside. Try to not hold it and go as soon as the urge hits you. If you don't go when the urge hits, the body pulls the water out of your stool and makes it hard.

SQUAT INSTEAD OF SITTING: Some have more luck when they squat over the toilet. Place your feet onto the seat and squat over the bowl. This can help put you in a more natural position for passing your stools. You can also use a stool to place your feet on just to elevate them more.




We would like to thanks to Doctor once again for his valuable time and suggestion.
Dr. Anil Jangir, (+9170730 74636)
Consultant Gastroenterologist, Jaipur

Suresh

Suresh


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