What are the intestines? What do the intestines do? How often is "normal" What is constipation? How common is constipation? Why is constipation becomming more common? What you can do to relieve constipation. What are the intestines? It's quite amazing what snakes its way through our belly! Our intestines are four and a half to five metres long with a diameter of 2.5 to 7.5 centimetres. This robust looking piece of plumbing is in fact a highly sensitive and delicately balanced food processor. top What do the intestines do? The intestinal tract is composed of three sections, each with its own special functions. In the small intestine, enzymes break up the food and extract nutrients which are then transported into the bloodstream. The large intestine processes the remainder and extracts water from the mass. Solid wastes are then collected in the rectum, which discharges the waste as faeces. This miraculous process usually takes about a day. top How often is "normal"? Opinions as to how often is normal differ very greatly, and there is no hard and fast rule to which you can orient yourself. Ask your friends and you’ll probably be amazed at the differences between their answers. The intestinal transit time and frequency of bowel movements differs widely between individuals - while two to three time a day is normal for one, two to three times a week can be just fine for another. top What is constipation? Constipation is when your bowel movement is delayed, difficult or painful, or when too small a quantity is discharged. It's often accompanied by an uncomfortable, bloated feeling. top How common is constipation? About 30% of the population suffer constipation at some time. We are more susceptible as we get older, and the problem is more common among women. top Why is constipation becoming more common? Our modern lifestyle is a major contributor to the increasing prevalence of constipation. Many of us spend our days behind a desk and our evenings in front of the TV with little time or energy left for exercise. We are often stressed and emotionally drained by the daily grind and neglect our dietary needs. Lack of exercise, stress and poor diet can all upset the delicate balance of our digestive systems. Some medications can lead to constipation. Some antidepressants, antacids containing aluminium or calcium, antihistamines, diuretics and antiparkinsonism drugs can also cause constipation. (Source: www.agenet.com/aging_constipation.html) top top What you can do to relieve constipation. Long term relief from constipation can only be achieved by addressing the causes of the problem. For most people, this involves a few simple adjustments to their lifestyle and to their dietary habits. With the pressures of modern living it’s easy to become reliant on fatty, highly-processed, fast foods. Doctors and dieticians recommend a balanced diet that includes plenty of good, old-fashioned roughage - that means lots of fresh fruit, vegetables and wholemeal products. Try eating smaller meals at regular intervals throughout the day. You should also drink plenty of water, fruit juice or herbal tea - at least one or two litres each day. A regular glass of water first thing in the morning can be enough to get things moving. Exercise is another important factor. You needn’t go into training, just try to establish a regular exercise program - a daily walk will do. Give your body time. In the hustle and bustle of our modern lives, we sometimes try to force our bodies to fit in with our busy schedules. Tension and stress can also cause the body to suppress its normal functions and our natural rhythms can get out of step. Try setting aside a regular daily toilet time, then relax and allow your body to perform its natural functions. top