The World Of Tzu Chi(Vol.128)

TZU CHI 128 57 Ng Hui Ling A nutritionist with a Bachelor’s degree in Nutrition and a Master’s degree in Sports Science, who served at the Singapore Heart Foundation before becoming self-employed, providing dietary consultations to vegetarians and writing a nutrition column for a health magazine. appetite, and became quick-tempered. Like this patient, I had also suffered from the same consequences of ignoring bowel urges to go to the toilet. Hence, I advised my patient to adjust his daily routine; have an earlier dinner and go to bed sooner. I also advised him to wake up early for breakfast the next day and to sit on the toilet afterwards, making it a habit to clear his bowel before leaving for work every day. Gastrocolic reflex is at work from the moment we smell food and later when the food is consumed. At the same time, this reflex also sends a signal to inform the intestine that food is on its way. Once the intestine receives this signal, it will increase its motility to push the food along the intestinal tract. Once the food arrives at the rectum, we will have the urge to relieve ourselves. Therefore, it is ideal if we could make use of this gastrocolic reflex to go to the toilet after a meal. After some time, my patient happily exclaimed that he was no longer constipated. His cheerfulness was such a big contrast to the frustrated state that he was in before. Come to think of it, had my patient not described the details of his daily routines to me, I would not have been able to help solve his problem so effectively. On the subject of constipation, children would often snicker as if it is a secret. In fact, adults react the same. When faced with constipation problems, some would disregard it as an indigestion matter, which is not as serious as heart disease or cancer. Whereas some would find it uncomfortable to discuss with others, and they would just complain repeatedly to close ones, but refuse to seek professional treatment. Eventually, the problem will snowball, and in some serious cases, affect one’s quality of life. Techniques to increase fibre intake Vegetables, fruits, whole grains and nuts are sources of dietaryfibre.Our bodies areunable to digest and break down dietary fibres, hence, they are discharged from the body through the intestine. If there are insufficient fibres to soften the stools, it may worsen the constipation. I often advise my patients (especially those who experience indigestion and bloating) to include high-fibre foods in their diets gradually, as many experience bloating and discomfort when changing to a high-fibre diet overnight. Despite popular belief, eating more high-fibre foods may not be beneficial. Too much fibre may cause bloating. Besides that, when eating more fibre, it is important to keep one well hydrated, otherwise the stools will become too hard to pass through. It is also not advisable to leave the stools in the intestine for too long, as the intestine will reabsorb its moisture, causing it to become even drier. If you have tried various methods to no avail, I sincerely advise you to seek help from a gastroenterologist.