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CONSTIPATION
AVOID
1. Alcohol in all forms.
2. Any foods that provoke constipation

Many people wrongly assume that they are constipated because they don’t have a daily bowel movement. In fact, it’s perfectly normal for bowels to move as often as three times a day or as infrequently as once 3 or 4 days. Regularity is different for everyone.
There are two types of constipation; atonic occurs when the colon muscles are weak and lack tone; spastic is characterized by irregular bowel movements. Atonic constipation, the more common of the two, develops when the diet lacks adequate fluids and fiber; a sedentary lifestyle is another common cause. Spastic constipation can be caused by stress, nervous disorders, excessive smoking; irritating foods, and obstructions of the colon.

DRINK WATER
Adults shoul
d drink 8 glasses of nonalcoholic fluids every day. When a low-fiber diet coincides with a low-fluid intake, the stool becomes dry and hard, and increasingly difficult to move through the intestinal tract.

EXERCISE
Regular physical activity helps to stimulate bowel movements, whereas prolonged inactivity can cause constipation. Several medications especially codeine and other narcotic painkillers, reduce peristalsis, the rhythmic muscle movements that push digested food through the bowel.

AVOID ALCOHOL
Drinking alcohol has a similar effect in some people. Poor toilet habits, such as putting off going to the toilet despite an urge to defecate, can also cause constipation.

USE LAXATIVES SPARINGLY
Excessive laxative use reduces normal colon function. If a laxative is needed, one made of psyllium or another high-fiber stool softener is the best choice.