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Altered gut motility or irregular bowel movements have become a common condition with the fast-paced lifestyles. While most individuals experience it off and on, constipation is defined as difficulty or infrequent evacuation of the bowels. When the colon's muscle contractions are slow or sluggish, the stools move too slowly. This increase in intestinal transit time causing the colon to absorb too much water and produce hard and dry stools. The normal frequency of the bowel is 3-12/ week varying from person to person, most people feel comfortable with bowel movement at least once a day. The best indication of constipation is usually hard, dry stools at infrequent intervals, straining and pain while evacuation, rather than failure to meet a general prescription of "once a day". Various types
* Spastic constipation is characterised by irregular bowel movements because of slowing down of the forward movement of intestines. It may be due to increased stress, nervous disorders, excessive smoking, irritating foods and increased intake of caffeine through caffeinated beverages, coffee, teas or obstruction of the large bowel. * Obstructive constipation is usually due to cancer or stricture of the colon. Chronic constipation is defined as frequency of bowel movements less than three per week for nearly eight weeks. The ill-effects of constipation include headache, coated tongue, foul breath and mental sluggishness. Constipation is also associated with lack of appetite, bloating, abdominal distension and discomfort. Chronic constipation can lead to increased stress on the heart and strain the heart muscles, fissures, haemorrhoids (also called piles — swollen veins around the rectum and the anus, which during a strained bowel movement can cause pain, itching and bleeding), diverticulitis (straining during bowel movement weakens muscles of the colon and overtime leads to pouches or bulges on the walls of the colon), irritable bowel syndrome and more serious diseases like colorectal cancer, hormonal disturbances or auto-immune disorders. Sudden, prolonged changes in the frequency of bowel movement should be a cause for concern and must be reported to a physician as these could be a warning for development of a serious disorder. Constipation is due to imbalance in diet. A diet low in fibre, fluids or high in fat, refined foods or processed foods can cause constipation. Insufficient physical exercise and sitting for long periods can cause constipation. Medications such as antacids, codeine (calcium blockers), anti-depressants, cholesterol-lowering drugs (questran) can lead to constipation in some people and changes in gut flora. Food intolerances such as milk and dairy products may also be responsible. Laxatives must be used as infrequently as possible as their excessive long-term use can be habit forming and therefore, interfere with the proper functioning of the colon. Constipation can also be caused by the change in the gut flora due to frequent use of antibiotic, steroids and hormones. Prolonged use of antibiotics kills normal intestinal flora leading to overgrowth of pathogenic micro-organisms, including fungi and yeast- causing candidiasis. Eating heavy meals or late in the night can result in constipation. It can also be caused by faulty toilet habits, when people regularly inhibit normal bowel reflexes for long periods or ignore normal urges due to circumstances, work or social activities. Some people tend to become anxious about the frequency, quantity, colour and consistency of stools leading to bowel neurosis, which persists throughout life resulting in constipation. Supplements like iron can also lead to constipation in some. Hypothyroidism and gluten intolerance or celiac disease can also manifest with constipation contrary to diarrhoea associated with it. Imbalanced diets, mal-nutrition, pregnancy, sedentary lifestyle, weight watchers on fad diets, children, elderly and bed-ridden patients are more prone to constipation. Cow's milk intake in children has been found to be a cause for constipation in childhood. Other causes * Dietary changes during travel * Inflammatory bowel disease * Heavy metal toxicity - mercury and lead. * Stomach acid imbalance * Sedatives * Increased stress * High blood calcium levels * Diabetes * Hormonal disturbances (birth control pills, hormonal replacement therapy (HRT), pregnancy, premenstrual symptoms (PMS), menopause * Haemorrhoids * Depression * Anxiety * Neurological or muscular diseases like multiple sclerosis and Parkinson's disease
Fibre like pectin in fruits and beans like rajma, chana, dals, oats, barley, psyllum husk (isabgol), china grass, agar-agar, flaxseed powder, fenugreek seeds dissolve easily in water. Other fibres such as cellulose in wheat bran pass almost unchanged through the intestines. The bulk and the soft texture of fibre help prevent hard and dry stools. Besides providing bulk, fibre and starches also get fermented in the colon stimulating the growth of micro-organisms and muscles of the colon to push the digested food through the gut. The optimum requirement of fibre varies from one individual to another. Fibre intake of 30-40 gm should be targeted for normal bowel function. Fibre intake must be increased gradually. Excessive intake can lead to clumping and blocking of the gut. Relying solely on wheat bran for long periods to provide all the fibre you need, can have a harsh effects. Fiber intake must be supplemented with extra fluid. Liquids through water, beverages and soups add fluid to the colon and bulk to stools making movement softer and easier. While small amounts of caffeine can be useful, excessive caffeine through coffee, tea, colas and alcohol have a dehydrating effect and cause digestive irregularity. Warm water or tea early in the morning is helpful. Often, when the diet appears adequate in fibre and fluids, the use of probiotics provides relief. Consuming probiotics (live-friendly bacteria like lactobacillus) through yogurt, fermented milk or supplements has been found to be effective. In addition, vitamin C, calcium and vitamin B complex can also relieve constipation. The use of amla, trifla, lemon and honey can be effective antidote to constipation. Fats stimulate the flow of bile and also lubricate the bowel. Intake of butter, ghee and virgin coconut oil in limited amounts is beneficial. Fats which provide essential fatty acids (omega-3) like fish oil and ground flaxseeds are also useful. Other measures include lactulose, which is expensive, lactose and milk of magnesia for severe constipation. Suppositories are fine during acute illness, surgical operations or during travel. Liquid paraffin is better avoided as it interferes with vitamin absorption. A well-planned balanced diet consisting of whole grains, brown rice, millets, legumes, pulses, vegetables, fresh fruits, dry fruits, nuts and seeds with liberal intake of fluid (at least 2-2.5 litre) can help prevent constipation. Drastic purgatives, enemas, colonic irrigation and bowel washes must be avoided as these irritate the rectum and the colon, causing muscle spasms and slowing the movement of faeces, contributing to constipation. The habit of taking castor oil periodically has unfortunately killed many, but cured none of the constipation. Excessive intake of purgatives results in urinary tract infections, abdominal pain, low blood potassium and muscle weakness. Habitual use of enemas and bowel washes further increases constipation by suppressing the natural reflexes. Frequent laxatives are best taken under physicians’ advise but excessive use must be avoided. Passage of watery stools due to laxatives can cause loss of fluids and electrolyte imbalance (sodium and potassium), physical and mental weakness. In a susceptible person, it may even precipitate thrombosis in the heart or the brain. While short-term use of senna may appear safe, but its long term use is not recommended as it is habit forming and damages the lining of colon. Let food be your medicine, rather than medicine be your food. The writer is a Clinical Nutritionist & Founder, theweightmonitor.com, Founder, WholeFoodsIndia and Founder President Celiac Society for Delhi Tips for a healthy gut * Choose whole grains like oats, barley, millets, ragi, amaranth, whole wheat flour, whole wheat breads & pastas, brown rice, whole wheat; pulses, nuts, seeds, low fat dairy to ensure adequate intake of fibre. * Fresh fruits and vegetables, including green leafy vegetables, bananas, figs, amla, apricots, prunes, sultanas, citrus fruits, kiwi, strawberries, bael (woodapple) and pomegranate. * Fluids including water, nimboo paani, coconut water, lassi, green tea, bael sherbet, cocum drinks, seabuckthon. * Good fat through natural sources like nuts, seeds (flaxseeds, sunflower seeds and water melon seeds), fatty fish and cold pressed oils. * Eat smaller frequent meals. * Functional foods like barley, oats, soy, garlic, onion, mushrooms, berries, yogurt, olives, flax, nuts. * Probiotic foods (good bacteria) like kefir (fermented milk), yogurt. * Prebiotic foods (which promote growth of good bacteria) like whole grains, soy, vegetables, fruits and seeds. * Regular physical exercise and yoga. * Organic, fresh, seasonal and locally grown foods.
* Minimise intake of white flour, white rice and sugar, processed, refined and fried foods. * Avoid junk food and poor quality fat (hydrogenated, trans fats). * Avoid late night eating and large meals. * Avoid excessive use of laxatives, enemas and bowel washes.
Eating chocolates can help shed flab
Although chocolate is considered a high energy content food, recent studies in adults suggest chocolate consumption is associated with a lower risk of cardiometabolic disorders," principle author Magdalena Cuenca-Garcia said.Chocolate is rich in flavonoids, especially catechins, which have many healthy properties. "It has antioxidant, antithrombotic, anti-inflammatory and antihypertensive effects and can help prevent ischemic heart disease," said researchers. The study was published in the journal Nutrition. — PTI
Toddlers who continue to use bottles beyond 12 to 15 months of age tend to be overweight. But simply switching them to sippy cups may not prevent extra weight gain, a new study finds. Doctors recommend introducing sippy cups at six months and weaning toddlers off bottles completely by the time they're 15 months old. Curfew on kids’ media time Paediatricians have suggested that parents should impose 'curfew' on their child's technology-time and restrict media use to two hours a day. Steve Hambleton, president of Australian Medical Association, said children were growing obese because they spend too much time sitting in front of screens, News.com.au reported. Coffee can enhance performance Caffeine found in coffee leads to an increased production of adrenaline which stimulates energy production and improves blood flow to the muscles and the heart, says an expert. According to John Stanley, Trinity College, caffeine could modulate fatigue and influence ratings of exertion, perceived pain and energy levels. Drinking a cup of coffee about 20-30 minutes before you exercise can allow you to exercise for up to 30 per cent longer. The most notable impact of caffeine on performance is in sports such as swimming, cycling and tennis. Moderate coffee intake can also help improve alertness and concentration due to its caffeine content. Caffeine is well known for its stimulating effects which have proven benefits for mental performance. Gum disease may lead to heart problems In a study published in the Journal of the American Heart Association, researchers from Columbia University found an association between gum disease and progression of atherosclerosis, which is the hardening of arteries and a big risk factor for heart attack. Atherosclerosis progressed in parallel with both clinical periodontal disease and the bacterial profiles in the gums. Researchers analysed more than 5,000 plaque samples. They also analysed fluid around the gums as an indicator of Interleukin-1ß, a marker of inflammation, and hardening of the participants' carotid arteries. After three years researchers found that improved gum health and decreases in the proportion of gum disease-linked bacteria was associated with slower progression of the intima-medial thickness of the carotid artery. Soft drinks may cause kidney dysfunction A diet including soft drinks and sugar could negatively affect kidneys, says new research. In one study, researchers from Osaka University, Japan, found that consuming at least two soft drinks per day is linked with proteinuria — or increased excretion of protein in the urine, a marker of kidney dysfunction. Among 3,579, 3,055, and 1,342 university employees with normal kidney function at the start of the study who reported that they drink zero, one, and two or more soft drinks per day, 8.4 per cent, 8.9 per cent and 10.7 per cent employees developed proteinuria during a median of 2.9 years of follow-up, respectively. Another study at the Case Western Reserve University, conducted in rats found that moderate fructose intake increases the kidney's sensitivity to angiotensin II, a protein that regulates salt balance. This leads to increased salt re-absorption by cells in the kidneys, a finding that might explain why consumption of high-fructose corn syrup as a sweetener may contribute to the epidemic of diabetes, obesity, kidney failure, and hypertension, researchers said. Results of these studies were presented during ASN Kidney Week 2013 at the Georgia World Congress Center in Atlanta, US. — Agencies
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FITNESS
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Atonic constipation is due to lack of muscle tone. It occurs when the diet is low in fluid and fibre, or as a result of poor toilet habits, insufficient physical exercise, constant use of enemas and purgatives or lack of potassium. 
Treatment depends on the cause and severity. In most cases dietary changes help to relieve symptoms and prevent constipation. Dietary modifications include taking high-fibre diet and adequate fluids. 
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Moderate intake of tea, coffee, alcohol, caffeinated beverages and protein rich foods, including meat, fish, egg and chicken. 
London:
Eating lots of chocolate could help you lose weight, scientists claim, disproving the old belief. Researchers from the University of Granada, Spain, have have shown that higher consumption of chocolate is associated with lower levels of total fat and central fat (abdominal), independently of whether or not the individual participates in regular physical activity and of diet, among other factors. The study involved 1,458 adolescents (12-17 years) Results showed that a higher level of chocolate consumption associated with lower levels of total and central fat when these were estimated through body mass index, body fat percentage and waist circumference. These results were independent of the participant's sex, age, sexual maturation, total energy intake, intake of saturated fats, fruit and vegetables, consumption of tea and coffee, and physical activity, Medicalxpress reported.
Prolonged bottle use causes weight gain