Constipation is a problem that affects 4% of the world’s population. It is a condition which causes mental distress, discomfort and general uneasiness. Though people are too embarrassed to talk about it, it is at the back of everybody’s mind. The morning’s performance in bowel movement affects the quality of life throughout the day.
Generally less than 3 bowel movements per week signifies that you are suffering from constipation. Food as you know moves down the intestine with recurring waves of contraption called peristalsis, Though peristalsis is an automatic process requiring no stimulus its intensity is dependendent on how the intestine is stretched by food. . To understand what causes constipation we have to understand something of the ultra structure of the intestine and the physiology of nerve conduction and muscle contraction
From inside outwards the intestine consists of the mucus membrane, lamina propria, the muscularis mucosae, the submucus coat, the muscularis externa and the serous coat. The layers that are of interest to us in understanding constipation are the submucus coat and the muscularis externa. The submucus coat contains two bundles of nerve fibers arranged in two plexuses, the Messner’s plexus and the Aurebach’s plexus. These nerve fibers conduct electrochemical currents in the form of moving sodium and potassium ions. These impulses occur when the nerve fibers are stimulated by stretch receptor which as their name suggests are themselves stimulated by stretching of the intestine in whose walls they are situated. The muscularis externa contains two layers of smooth muscle cells. These smooth muscles contract when a nerve impulse initiated by stretching of the intestinal walls reaches its cell surface forcing calcium ions into the cytoplasm and making its contractile protein actin and myosin to interdigitate. The contraction of these muscle cells forces the stool stored in the intestine through the rectum to the exterior. In constipation the intestine is not stretched and these muscles do not contract. This is the basic patho-physiology of constipation.
The other reason why constipation occurs is that when stool moves through the colon water is gradually absorbed from the faecal mass. If too much water is absorbed the stool becomes hard and is difficult to excrete.
If you fall victim to constipation, do not despair. All is not lost. It is not that you have to take recourse to expensive drugs to combat constipation. Some simple home grown solutions exist which are quite effective. Let us discuss them one by one.
- You can treat constipation by avoiding some foods like pre-cooked or canned fish and meat. Foods to stay away from include dairy products like milk, cheese and yoghurt and wheat products like bread, pastries and cookies. Iron and calcium supplements should also be avoided.
- Taking daily exercise or leading an active lifestyle goes a long way towards mitigating constipation. A brisk walk for half an hour every morning after drinking a glass of hot water can produce miraculous results.
- Eat foods that contain a high amount of fiber like vegetables and fruits. The fiber reacts with water to form a gelatinous mass that increases the bulk of the stool thus facilitating defecation.
- Every night before going to bed take a spoon of honey and dissolve it in lukewarm water and drink it. This has been found effective in constipation.
- Slice a lemon and keep it overnight. In the morning squeeze out its juice and drink it. This is effective in constipation.
- Get into the habit of drinking a lot of water. Especially drink two glasses of warm water before going to bed. This will help your bowel movement.
- One effective therapy of constipation is phyllium husk(isabgol) One spoon of this is taken every night dissolved in water.
- Bael fruit and Cassia fruits are both effective in constipation. The pulp or the juice is taken every night to relieve constipation.
- Castor oil acts as a mild laxative. It is natural and has no side effects.
- Chebulic Myroblan is good for constipation. The pulp is taken with rock salts flavored with cinnamon.
- Have a glass of warm milk before going to bed. Though cited as an old wives remedy, it is very effective in constipation.
These natural measures to combat constipation are inexpensive, accessible to all and above all have no side effects. In a world contaminated with so much pollution and toxic chemicals it is better not to add to the milieu by ingesting even more chemicals. When a natural remedy is available, it should be made use of. Combat constipation with natural home remedies and live a healthy life.