Constipation
Constipation results from not drinking enough fluids, not eating enough dietary fiber, not being active enough, and from misusing laxatives. Symptoms of constipation are:
- a hard time passing stool, not being able to pass stool, and/or having very hard stools
- straining to have a bowel movement
- abdominal swelling or feeling of continued fullness after passing stool
Self Care for Constipation
- at foods high in fiber: bran; whole-grain breads and cereals; and fresh fruits and vegetables
- drink at least 1 1/2 to 2 quarts of water and other liquids every day; hot water, tea, or coffee may help stimulate the bowel
- get plenty of exercise
- don’t resist the urge to have a bowel movement
- antacids and iron supplements can be binding; if you get constipated easily, discuss the use of these with your health care provider
- Don’t use “stimulant” laxatives, such as Ex-Lax, or enemas without your provider’s okay. Long-term use of them can make you even more constipated and lead to a mineral imbalance and reduced nutrient absorption. If needed, take an over-the-counter bulk-forming laxative, such as Metamucil.
Menstrual Cramps in Females
Hormones cause the uterus to go into spasms. Premenstrual bloating increases the abdominal pain. Symptoms of menstrual cramps are:
- mild to severe abdominal pain
- back pain, fatigue, and/or diarrhea
Self Care for Menstrual Cramps
- drink hot tea (regular, chamomile, or mint)
- hold a heating pad or hot water bottle on your abdomen or lower back
- take a warm bath
- gently massage your abdomen
- do mild exercises, such as yoga and walking
- when you can, lie on your back and support your knees with a pillow
- rest; avoid stress as your period approaches