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image of a person suffering from constipation

By Dr. KHOOBSURAT NAJMA

Constipation means having less than three bowel movements per week. Normal bowel habits vary from person to person. While some people go three times a day; others go 3-4 times in a week. Not having a bowel movement for a few days does not mean that you have constipation. Many people believe not having regular bowel movement causes the body to absorb poisonous substances in stools. This is not true.

Here are some easy ways to relieve and prevent constipation

• Make your own multigrain aata from whole wheat, jau (barley), bajra (pearl millet), jowar (great millet), ragi (finger millet), makki (corn), singara (chestnut). All these are excellent sources of fiber, antioxidants, B vitamins and minerals.
• Avoid using white flour (maida)
• Drink at least 8 glasses of water (1-2 liters) daily
• Avoid coffee and other caffeinated drinks
• Have a glass of warm water every morning and before you go to bed
• Include more fruits and vegetables into your diet
• Exercise daily. Brisk walking or running for 20 minutes daily can help in regulating bowel habits
• Never ignore the urge to have a bowel movement
• Some home remedies to relive constipation are:
  1. Soak a handful of kishmish (raisins) in water overnight. Have them first thing in the morning on an empty stomach
  2. Boil a few figs in a 100-150ml of milk, drink the warm mixture at night before bed
  3. Mix flaxseeds (Alsi) in your cereal or have a handful with warm water early in the morning
  4. Have about 100 ml of palak juice (spinach) mixed with an equal quantity of water twice daily
  5. Mix 2-3 sunflower seeds, a few flaxseeds, sesame seeds and almonds. Ground them together to a fine powder. Have one tablespoon of this mixture every day, for a week or add it to your salad or cereal

Consult a doctor if your constipation lasts for more than two weeks.