Easy ways to avoid being constipated
If you experience less than three bowel movements a week, you have constipation. And, if this persists for at least three months, you have chronic constipation. Symptoms of this include excessive straining during bowel movements, incomplete evacuation, hard stools, bloating and cramps.
Constipation is a common condition in Singapore. A local study published in the ‘Singapore Medical Journal’ in 2000 found that about 7.3 per cent of Singaporeans aged 16 and above suffered from constipation.
While it is generally believed that everyone should have a bowel movement at least once a day, in reality there is no normal frequency as such, with thrice a day being comfortable for some and thrice a week for others.
Constipation can be caused by a variety of factors including:
Inadequate consumption of dietary fibre
Not drinking enough water
Lack of physical activity
Excessive stress
Medical conditions, e.g. irritable bowel syndrome, underactive thyroid gland, stroke, Parkinson’s disease, depression, eating disorders
Medications, e.g. antacids, painkillers, anti-depressants, iron supplements
Pregnancy
Colorectal cancer
A change in routine due to travel and jet lag, a change in diet or repeatedly ignoring the urge to pass stools, can also cause constipation.
If you have chronic constipation, consult your doctor who will look for warning symptoms of an underlying medical condition before prescribing treatment. These warning symptoms include a change in bowel habits in the six weeks prior to your visit, unexplained weight loss and blood in stools.
How is constipation treated?
If you don’t have an underlying medical condition, your doctor will advise you to make dietary and lifestyle changes to treat your constipation.
“Lifestyle modifications include eating more food with fibre (e.g. corn and beans), drinking at least two litres of water a day, and eating fruits that are high in sorbitol (e.g. prunes, peaches, pears). You should also exercise regularly,” says Dr Kelvin Goh Tze Chien, family physician at Northeast (Simei) Medical Centre.
The average Singaporean diet includes 12 to 20g of fibre daily, which is below the recommended 25 to 30g of fibre.
It’s also important to have a regular toilet routine, preferably at the same time every morning. Allow yourself enough time in the bathroom without rushing.
Laxatives, stool softeners and suppositories can also help in the treatment of constipation. However, these should not be taken in the long term unless recommended and monitored by your doctor, as they can cause the colon to stretch and weaken. They can also create dependence.
Related stories:
Is irritable bowel syndrome on the rise in Singapore?
Constipation: When is it life-threatening?
