Constipation happens. Nobody is spared, from infants, right up to our golden seniors.
It can strike without warning, although sometimes, it can be predicted. When it does strike, it is proving an agony all around, especially if your little one comes down with it.
The good news? It’s preventable. Let us show you how.
How Bad Can It Get?
According to the National Institutes of Health in Baltimore, USA (NCBI), approximately 16% of adults worldwide experience constipation. This percentage jumps to 33.5% for those between 60 – 100 years of age.
Children are not spared either, with up to 29.6% coming down with constipation, sometime in their lives.
Your Amazing Gut
According to Science Mag, your gut has almost 100 million nerve cells. That makes it almost a brain by itself!
That fluttery feeling you get when anxious, or the urge to go to the toilet before a big event or presentation, is not a trigger in your brain. Rather, it is a trigger in your gut!
Your digestive system is a marvel in itself, and when working right, keeps you healthy, and happy. To keep it working optimally, here’s what to do:
Why Does It Happen?
Constipation usually occurs because of wrong food choices, and a lack of hydration.
To prevent constipation, in both children, and adults, you should avoid, or at least portion control these foods:
1. Processed Foods
Generally, fast or processed foods, are unhealthy, at any age.
If fast foods are a staple in your diet, constipation is a higher possibility. Reducing your consumption will make for a happier gut.
2. Salt
Sodium, or salt control, is essential to maintaining a healthy body. Excessive consumption of salt can contribute to cardiovascular disease, hypertension, or even stroke.
Salt absorbs water, like a sponge. Consuming too much salt can dehydrate your gut, making motility difficult, and stools hard.
3. Chocolate
Chocolate, when eaten in moderation, is very good for you, especially dark chocolate. However, if you eat more than the Recommended Daily Intake (RDI), you may end up constipated.
Generally, the RDI for chocolates is about 1 – 2 squares of dark chocolate per day.
4. Bread
Nothing is more satisfying than biting into a warm slice of freshly, baked bread, slathered with melting butter. Yums!
White bread, unfortunately, does not contain high amounts of fibre. If your tummy is backed up, or you or your children suffer from chronic constipation, opt for whole grain, wholemeal, or gluten-free bread.
5. Red Meat
Generally, too much protein can cause your tummy to back up.
Red meat, especially lean red meat has lots of iron, but no fibre. To build muscle, lose weight, or curb hunger, protein is the way forward. While it is effective, those who suffer constipation have ensured, they counter their consumption of meat with generous helpings of vegetables, and fruit, while not forgetting to constantly hydrate.
6. Medication
Medications such as narcotics or anti-depressants can cause constipation. Likewise, iron supplements are culprits too! And if you suffer from gastric, steer clear from antacids containing calcium, or aluminium. Too many laxatives can also constipate!
In addition to medication, some chronic diseases such as diabetes, an underactive thyroid (hypothyroidism), irritable bowel syndrome (IBS), and colorectal cancer, are some diseases which give rise to constipation.
It is always advisable to seek medical advice before taking, or giving medications to your children, to avoid constipation.
When Nature Calls
It is common to back seat our motion urges, especially when having fun, busy at work, or out and about. Plus, many avoid public lavatories, preferring to answer nature’s call in the comfort of their own home.
Ignoring your body can cause constipation, in addition to bloating, and gassiness. While this is uncomfortable in adults, it can be downright painful for kids. The best time to go is when your gut tells you to go.
Good thing is, you can train your gut to go on schedule. Many people have natural urges to go, especially in the morning, helped along with a cup of coffee, or any drink of choice.
When You Are Pregnant
When pregnant, progesterone naturally surges in your body. This hormone relaxes the muscles in your bowels, thus allowing food consumed to remain longer in your digestive tract. This is for the benefit of mum, and baby.
Additionally, as baby’s develops in the womb, your uterus will expand to accommodate her growth, thus pressing against your bowel.
The downside? Constipation.
Change In Scenery
For some, stress, or changes in your routine, can cause havoc in the gut.
Travelling also sends your gut out of whack. Differences in time zones, sampling different foods, and flavours, the upset of your usual daily routine, can cause constipation.
How Do I Counter Constipation?
Constipation can be overcome! Knowing your bodily needs is key to achieving painless, and regular toilet visits. To help you achieve this, here are some ideas:
A Balanced Diet
We all have food faves. For instance, we might choose chocolates over fruit, or protein over vegetables. Troubles start when our preferences rule the day, and we eat only what we like, rather than what is good for us.
Kids are especially prone to this, and it’s double trouble if you have a picky eater.
A balanced diet requires a mindset change, patience, and perseverance. To ensure everybody eats right, you may have to start with smaller portions and work your way up. If you develop a liking for any fruit or vegetable, keep it as a staple, while you try out other varieties.
Fibre Fun
Fibre is found in unprocessed grain, fruits, and vegetables.
Have your fill with tasty recipes, or snack on them when hunger pangs strike. Fibre goes a long way in keeping you fuller for longer. Plus, it adds bulk to waste, which helps in the motility of your gut.
Hydrate All The Time
60% of the human body is made up of water, which is essential for:
- Carrying nutrients to our cells, and oxygen to the brain
- Regulating body temperature,
- Flushing out toxins, and waste.
If your body does not have enough water for its daily needs, water from your gut will be re-absorbed into your body, causing constipation.
With busy schedules, hydration can take a back seat, especially with kids. To counter this, try to remember to drink something, and ensure your kids do too, at the start of every hour.
When Constipation Strikes
Constipation does not discriminate. You can get it regardless of age. Children, and babies, are no exception. If you get it, here are some remedies to consider:
Laxatives – Do They Work?
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Oral Laxatives
Well, yes, and no!
Oral laxatives work in 3 ways:
- Softening your stool (Ducolax)
- Causing rhythmic contractions of the intestine (this can be painful, especially for kids) (Senokot)
- Drawing water to the intestine to ease motion (Forlax)
- Bulking your stool (Metamucil)
Other than cramps, bloating, gas, nausea, and diarrhoea, are common complaints.
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Rectal Suppositories
Suppositories work fast and are easier to administer to infants and children.
However, they can be a traumatic experience. Rectal suppositories should only be administered upon medical advice, especially for infants, and children.
A healthy digestive tract makes for happier families all around. It really pays to keep regular, as an ounce of prevention is worth more than a pound of cure.