Page 26 - Seniorstoday September-2023 Issue
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the colon to hydrate the stool and ease ● legumes, such as lentils, black beans,
movement. Saline laxatives are a type of kidney beans, soybeans, and chickpeas
osmotic. ● fruits, such as berries, apples with the
● Neuromuscular agents: These include skin on, oranges, and pears
opioid antagonists and 5-HT4 agonists. ● vegetables, such as carrots, broccoli,
They work at specific receptors to regulate green peas, and collard greens
movement through the gut. ● nuts, such as almonds, peanuts, and
pecans
Natural remedies At the same time, eat fewer foods with low
amounts of fibre such as
● chips
● fast food
● meat
● prepared foods, such as some frozen
meals and snack foods
● processed foods, such as hot dogs or some
microwavable dinners
Some methods of easing constipation Drinking water
without using medication include: Water can help rehydrate the body and
DIETARY CHANGES prevent constipation. Other liquids, such
Increasing fibre intake as naturally sweetened fruit and vegetable
Adults should eat about 25–31 grams of juices and clear soups, also help the
fibre every day. Fresh fruits and vegetables, fibrework well.
as well as fortified cereals, have a high fibre Stop taking certain medicines or dietary
content. Include plenty of high-fibre foods supplements
in your diet, including beans, vegetables, If you have observed that certain
fruits, whole grain cereals and bran. medicines or dietary supplements are
People with a high intake of dietary fibre causing your constipation, talk with
are less likely to experience constipation. your doctor. They may change the dose
Adding fiber-containing bulking agents to or suggest a different medicine that does
meals can help soften stools and make them not cause constipation. Don’t, however,
easier to pass. One option is to sprinkle a change or stop any medicine or supplement
tablespoon of wheat bran onto breakfast without talking with a healthcare
cereals or add it to a yogurt or smoothie. professional.
Talk with a healthcare professional, such Include Essential Fatty Acids in your
as a dietitian, to plan meals with the right meals
amount of fibre for you. Be sure to add fibre Healthy fats have the ability to relieve
to your diet a little at a time so your body constipation because their natural oils
gets used to the change. provide lubrication to your digestive tract,
Good sources of fibre are helping the stool to pass through your colon
● whole grains, such as whole wheat bread much easier.
and pasta, oatmeal, and bran flake cereals Essential fatty acids, especially omega
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