Tag: constipation

10 facts to know about constipation 👐

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, constipation, bowels, colon, bowel movements, bowel disease, deep fried food, detoxification, vegetable,, emotional health, french fries, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, mental health, milk, dairy, curd, yoghurt, muscle, body, Science, stomach, abdomen, intestines, wellness
  1. According to medical terminology, constipation is when a person has irregular bowel movements, usually less than three times a week. Normally, a person with regular bowel movements has stool elimination three times a day to three times, a week. Constipation has been the most common gastrointestinal issue affecting millions of people daily.
  2. Normally, the food passes through the large intestine, and the water is absorbed in the colon while forming the faecal matter or stool. Then, the stool formed in the colon is pushed down to the rectum by muscle contraction. If the muscle contraction in the colon is prolonged, by the time, stool reaches the rectum, more water is absorbed making the stool too hard to pass. Passage of the dry hard stool becomes very difficult causing constipation.
  3. The most common causes of constipation are: Lack of movement, lack of exercise, stress. Lack of fibre in the diet.
    Not drinking enough fluids.
    Changes in dietary habits, pregnancy, traveling, ageing. Medications.
    Irritable bowel syndrome.
    Anal fissure.

4.Common symptoms of constipation:

Pain abdomen.
Painful bowel movements.
Feels uncomfortable or bloated.
Bowel movement less than 3 times a week.

5.Generally, constipation is relieved by switching the diet to more fibrous food, more intake of fluid, and exercise. However, if the person is not relieved of the symptoms despite these above- mentioned measures and maybe, there is a history of blood in stool, episodes are more frequent, then, it is necessary to seek medical attention.
Diagnosing constipation is based on medical history, a physical examination which covers an anorectal examination, barium enema, and colonoscopy.

6.Constipation is usually treated by diet and lifestyle changes.
Lifestyle changes include regular exercise, more intake of fluids in the daytime, giving enough time for daily bowel movements.
Dietary intake of at least 20-30 grams of fiber daily, including whole grains, fruits like bananas, pineapple, papaya, oranges, apples, kiwis, berries and vegetables, is recommended.
Changing the existing medication if any.
If the above measures don’t work, then laxatives are prescribed.

7.Certain risk factors which may lead to constipation:
*Mental health issues: Due to depression and stress-related issues leading to unhealthy diet, irregular meal timing, anti-depression medication, lack of exercise, and eating disorders.
*Old age causes weakening of the muscle lining so sluggish bowel movements.
*Pregnancy causes the bulky uterus to press against the intestinal wall making it harder to defecate.
*Eating lots of refined food, junk food and not eating enough fibre causes hard stool. *Medications like iron pills, antacids, blood pressure medicines, allergy medicines, anti- depressants.
*Diseases: Stroke, paralysis, Parkinson’s disease, diverticulitis, multiple sclerosis, irritable bowel disease, colon cancer.

8.Constipation commonly occurs in most cases due to dietary changes or lack of physical activity. The condition is resolved usually by changes in diet and lifestyle. But, it can be a warning sign and may require immediate medical attention when:
there is severe cramping pain with sudden onset of constipation.
Blood in stool.
Loss of weight.
Severe pain with bowel movements. Constipation is for a prolonged period.

9.Generally, dietary and lifestyle changes can prevent constipation : Drinking 3-4 glasses of water every day.
Adding vegetables and fruits to your diet every day.
Routine physical activity and exercise is a must.
Eating Probiotics such as curd, yoghurt or kefir daily. Avoiding processed food, processed meat, and fried food. Drinking less alcohol and caffeinated drinks.
Not ignoring the urge to poop.

10.There are several different laxatives available, just for your information.
Osmatic laxatives like milk of magnesia cause softening of stool.
Stimulant laxatives increase the speed of bowel movements to help the stool to move through. Lubricant laxatives like mineral oil lubricate the intestine and help to slide the stool along the colon.
Saline laxatives are used as enemas to empty the bowel.

Thanks for reading.

Peace and love 🙏

All about bloating 🙄

by drjurisharma, posted in Food, life, nature

Hello everyone ! Have a wonderful and safe day 🙋🏻

Bloating is quite common after having a heavy meal or drinking a big can of fizzy drink. It’s a feeling of abdominal fullness due to mostly build-up of gas. It can also happen whenever we binge on fried foods. So, it a common stomach issue, associated with some gastrointestinal disorders.

The underlying causes can be:

1.Drinking carbonated drinks.
2.Swallowing too much air while eating too fast.
3.Overeating.
4.Constipation.
5.Irritable bowel disorder.
6.Food intolerance like – gluten, lactose (dairy), fructose.
7.Food allergy.
8.Celiac disease.


9.Gas forming foods like lentils, legumes, beans.
10.Parasite infestation.
11.Polycystic ovarian syndrome.
12.Diverticulosis.
13.Gastroesophageal reflux disease.
14.Dehydration.
15.Abdominal tumours like cancers of stomach, uterus, ovary, liver.

Bloating is usually short-lived and relieved with passing of motion and increasing physical mobility. Usually, trigger food items or fizzy drinks should be avoided. Bloating is mistaken for distention which is different. Distention is when the abdomen is visibly swollen. It is usually associated with pain and has an underlying cause which needs investigation. Bloating can have a sense of fullness and a vague sharp pain too. If there are repeated episodes or a constant feeling of bloating, the underlying cause needs to be thoroughly investigated. A visit to a doctor, physical examination, ultrasound, CT scan, endoscopy are some of the methods to diagnose the underlying cause. And, the treatment would depend on the clinical and radiology assessment.

But commonly bloating can be relieved by taking some self-help measures:

1. When you suffer from bloating, you tend to notice the food items which precipitate such episodes. So, it is wise to avoid the trigger of food items.
2.Avoiding fizzy drinks and carbonated drinks.


3. Chewing and eating food slowly can facilitate better digestion.

4. The intake of fluid and water should be increased to avoid constipation.
5. Avoiding gas-forming foods like lentils, beans if they make you uncomfortable after consuming.

6. Intake of more fibrous foods which are helpful to form the stool bulk.


7.Reducing stress by meditation, mindfulness, exercise, yoga. Because a stressed mind brings our body to the sympathetic mode, which is fight or flight mode. In such a state, the body’s digestive capacity is inadequate.


8. Eating small meals with regular intervals instead of a heavy meal.
9. Regular exercise and physical mobility ensures better digestion.


10. Eating probiotics daily like yoghurt, Kimchi, saurkraut.


11. Avoiding sugar alcohol like xylitol, sorbitol, or mannitol which are found in sugar-free drinks and chewing gums.
12. Give yourself time in making diet changes. Taking small steps slowly in the diet is wise. Having too much of plant-based food suddenly or fibres consumed can cause bloating.

Thanks for reading.

Blessings and much to all 💐