Constipation Archives - Lutgard Musiime

It feels terrific to be back here, sharing insights and knowledge with you all. Shocking how time flies, It has been quite a while since my last blog post, due to circumstances beyond my control. Nevertheless, like the constancy of nature, I always find my way back home to you. Today, we embark on a journey that touches upon a common yet often overlooked issue: constipation. I have got many of you reaching out about constipation and I think an article is in order.

Constipation is a widespread digestive disorder affecting millions of people worldwide, regardless of their geographical location. From bustling cities to rural villages, the struggle with constipation is universal. According to a systematic review and meta-analysis of chronic constipation, the average prevalence of constipation was estimated at 16% worldwide. Constipation occurs when bowel movements become infrequent, difficult, or incomplete, leading to discomfort, bloating, and abdominal pain.

Constipation remedies

The Role of Nutrition:

A significant contributor to constipation is an inadequate diet. In our fast-paced lives, we often overlook the importance of proper nutrition, unintentionally causing digestive disruptions. Including fiber-rich foods in our daily diet is a powerful way to combat constipation. Fiber adds bulk to the stool, making it easier to pass through the intestines.

Now, you might be wondering which foods are rich in fiber. Here’s a list to get you started: whole grains like brown rice and oats, fresh fruits and vegetables, legumes, nuts, and seeds (Chia seeds are really good. Add these to your juices and smoothies). These wholesome choices not only promote bowel regularity but also provide a myriad of other health benefits.

Moreover, it is essential to stay adequately hydrated throughout the day. Drinking plenty of water helps soften the stool and facilitates smoother bowel movements. Aim for at least eight glasses of water daily, but remember, the requirement may vary based on factors such as climate, activity level, and overall health.

Fruits And Veggies In Wood Box With White Backdrop Stock Photo - Download Image Now - Vegetable, Fruit, Basket - iStock

Embracing Toilet Discipline:

In addition to a fiber-rich diet, establishing a toilet discipline routine can make a world of difference in overcoming constipation. This routine involves setting aside specific times for bathroom visits, preferably after meals or in the morning when the body’s natural rhythms are most active. Creating a calm and relaxing environment in the bathroom can also contribute to a successful experience.

Practical Tips for Toilet Discipline:

Be consistent: Make it a habit to visit the bathroom at the same time each day, even if you don’t feel the immediate urge. Consistency helps regulate your body’s internal clock.
Allow ample time: Avoid rushing through your bathroom routine. Sit comfortably on the toilet for a few minutes, allowing your body to relax and encourage natural bowel movements.
Don’t suppress the urge: When nature calls, listen! Ignoring the urge to defecate can disrupt the natural rhythm and lead to constipation. Respond promptly to your body’s signals.

While exploring constipation remedies, it is vital to acknowledge the wisdom passed down through generations. In Uganda and various African communities, certain traditional remedies have proven effective in easing constipation. For instance, consuming natural laxatives like papaya, pawpaw, and boiled cassava leaves can provide relief. It is fascinating how our African heritage holds a treasure trove of solutions to modern-day ailments. Do not discard them in a bid to be modern.

Doctor says we've been going to the toilet wrong and it could put your health at risk - Mirror Online

Conclusion:

Constipation is a condition that affects people worldwide, regardless of borders or cultures. By embracing a fiber-rich diet, staying well-hydrated, and practicing toilet discipline, we can alleviate the discomfort and regain regularity in our digestive system. Remember, it’s the small steps we take every day that lead us to a healthier and happier life.

Disclaimer:

This article is for informational purposes only and does not constitute medical advice. If you are experiencing chronic or severe constipation, it is crucial to consult a healthcare professional for personalized guidance.

See you soon

By the end of yesterday, a friend sent me a screenshot about a guest blogging call. I was hesitant to check it out on short notice, however; my pen is unable to describe the thrill and fascination with which I responded to knowing who the host was. Hail to you, oh. .. Lutgard_The nutritionist. You cannot imagine how life-changing visiting your blogs every week has been, not just for me but I guess the other followers that look forward to these Wednesday publications. I am mostly delighted at the clearness and simplicity of your thoughts, I hope that this today will make a substantial contribution to your audience, and if it doesn’t, a hope to learn something new. Thank you for the opportunity.

A lot has been said and continues to be shared about food, good habits, and clean or bad eating. But when do we focus on the emptying? Yes, that will be our take for the day. I just did not succeed with shoving it off when it kept coming back to memory and then I said, here; let’s get this monkey off my back.

Pooping: that’s right.

I thought it was normal to go to the bathroom every two to three days a week. That’s how my whole life had been. I forever felt fogged, and bloated and I thought that is what it was. It took me a greater focus on nutrition and diet change to feel empty and clean. And for the first time, I had an idea about what normal felt like.

It is essential to remove the toxins from your body as you go along. It’s important that we observe bowel movements, pee a lot, and sweat. We can feed our minds and bodies, but it is also important to clean the house, so to speak.

Heard about constipation? Of course, we all have,

Constipation is a clue that something is wrong with the system. So what is it? For most, constipation is the decrease in the frequency of bowel movements. Overall, the average prevalence of constipation in adults has been estimated as 16% worldwide (varies between 0.7% and 79%); whereas the prevalence of 33.5% was attributed to adults aged 60 to 110 years. This heterogeneous condition is correlated with the patient quality of life, (Wald A., et al., 2007).

Why is it harmful?

Constipation may cause stool to stay in the bowel longer, so it may become very dry or very hard. As a result, you may feel sluggish, tired, bloated, cranky, or irritable. At the extremes, or for a person holding on to lots of toxins, constipation can result in gas, puffiness, skin rashes, eruptions, and sometimes unexplained headaches. Many people have problems with constipation and don’t even realize it. But if you want to feel great, make sure your bowels are moving every day, at least once or preferably more.

Causes of constipation

Anything that slows the movements of the bowels is a culprit for constipation. Sometimes it’s diets, especially for people that eat a lot of dairy and too little fiber. Dairy can cause lactose intolerance and diarrhea for some, but for others it causes constipation. Magnesium deficiencies, dehydration, unbalanced gut flora, and stress are also good offenders. Other causes could be idiopathic, age-related, or response to diseases. But how do we deal with it? I will explore a few strategies as we go along.

Strategies for easy elimination

If you are at risk for any of the reasons, here are a few ideas and suggestions to prevent it from happening.
Increase fluid intake, to clean bowels and flush out the kidneys. Warm non-caffeinated liquids such as herbal teas, and vegetable juices help keep intestines moving.
Eat high fiber foods, foods such as raw vegetables, beans, fresh and dried fruits, and high fiber cereal to increase the bulk in your stools and stimulate the intestines to move. As a caution, fiber supplements must be taken with plenty of water.
Add about 2 tablespoons of flax seeds to your salads, meals, or soups. These absorb a lot of water and are rich in fiber
Consider magnesium citrate supplementation.
Get moving to get moving. Exercise is a powerful bowel stimulant. Daily exercise has great potential to stimulate the bowel to do its thing. Sweat profusely at least once a day; if none of these strategies do the trick, it is time to check in with your doctor to troubleshot. Whatever the reason; empty, it is a good way to good health. Happy new month.

About the writer

Maria Nakalanda is an Author, wellness Consultant, and Founder of the EONS of Life Wellness Program. She is no stranger to weight gain, needless fatigue, and insecurities. These are all things she has personally struggled with.

Maria is passionate about wellness and teaches her clients that the key to better health is taking on small sustainable lifestyle changes. She puts emphasis on nature therapy, food, and indigenous medicines, to balance exotic options with healthier alternatives.

She teaches people that it’s possible to gain transformation, adopt new habits, manage stress, and prepare fast, easy, nutritious meals.

She understands people’s personal struggles and doesn’t only focus on the actions required to create better health, but also on the limiting beliefs that often hold people back.

Contacts;

Tel; 0703813158

Email; nakalanda23@gmail.com

See you next Wednesday

Constipation

Finding Relief from constipation