Compliments of the season. Ramadan fast has commenced, but I have been having constipation on and of for about a month now. How do I cope during this fasting period and alleviate the suffering of constipation?
Iliya L.
Thanks Iliya for your question. Before delving into possible solution to your condition during fasting, let me provide general information about constipation. It is a condition that many people have experienced in their lives. Constipation occurs when bowel movements become difficult or less frequent. In many communities, women and the elderly are more commonly affected.
Though not always serious, constipation can be a concern and discomfort.The normal length of time between bowel movements ranges widely from person to person. Some people have bowel movements three times a day; others, only one or two times a week. Going longer than three days without a bowel movement is too long. After three days, the stool or feces become harder and more difficult to pass.
One is considered constipated if she/he has two or more of the following for at least 3 months:
1. Straining during a bowel movement more than 25% of the time.
2. Hard stools more than 25% of the time.
3. Incomplete evacuation more than 25% of the time.
4. Two or fewer bowel movements in a week.
Constipation is usually caused by a disorder of bowel function rather than a structural problem.
Common causes of constipation:
1. Inadequate water intake.
2. Inadequate fiber in the diet.
3. A disruption of regular diet or routine such as during traveling or fasting.
4. Inadequate activity or exercise or immobility.
5. Eating large amounts of dairy products.
6. Stress.
7. Resisting the urge to have a bowel movement, this is sometimes the result of pain from hemorrhoids.
8. Overuse of laxatives (stool softeners) which, over time, weaken the bowel muscles.
9. Antacid medicines containing calcium or aluminum.
10. Medicines (especially strong pain medicines, such as narcotics, antidepressants, or iron pills).
11. Depression.
12. Eating disorders.
13. Pregnancy.
14. Colon cancer.
15. In some cases, lack of good nerve and muscle function in the bowel may also be a cause of constipation.
Symptoms of constipation can include:
1. Infrequent bowel movements and/or difficulty having bowel movements.
2. Swollen abdomen or abdominal pain.
3. Pain.
4. Vomiting.
The vast majority of people with constipation do not have any obvious illness to explain their symptoms and suffer from one of two problems:
1. Colonic inertia. A condition in which the colon contracts poorly and retains stool.
2. Obstructed defecation. A condition in which the person excessively strains to expel stool from the rectum.
Recommendations as you are fasting in this month, you can do the following early morning as well as when you break your fasting;
1. Eat a well-balanced diet with plenty of fiber. Good sources of fiber are fruits, vegetables, legumes, and whole-grain bread and cereal (especially bran). Fiber and water help the colon pass stool.
2. Drink good amount of water and other fluids (unless fluid restricted for another medical condition). Liquids that contain caffeine, such as coffee and soft drinks, seem to have a dehydrating effect and may need to be avoided until your bowel habits return to normal. You may avoid milk, if dairy products cause constipation for you.
3. Exercise regularly.
4. Move your bowels when you feel the urge.
5. Try warm liquids, especially in the early morning.
6. Add fruits to your diet.
7. Eat prunes and/or bran cereal.
If needed, use a very mild stool softener or laxative. Do not use laxatives for more than two weeks without calling your doctor, as laxative overuse can aggravate your symptoms.
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