Crushing Constipation

by Aida C. Alarcon

Constipation is a disorder which causes decreased frequency of bowel movements, resulting in waste matter remaining in the colon and becoming dry and difficult to expel.

  Insufficient muscle tone in the intestinal or abdominal wall due to lack of exercise, excessive fatigue, nervousness, anxiety or excitement may make one prone to constipation. A poor diet lacking in fluids and roughage can bring about constipation.

Constipation's troublesome symptoms include moodiness, depression, bad breath, fatigue and headaches. There symptoms can be avoided through the following simple tips:

1. Avoid low-fiber foods like white flour products, white sugar and heavily processed foods.
2. Eat moderately fatty foods like hard cheese, eggs, red meats.
3. Include-grains-like unpolished rice, oats, corn, wheat germ-in the diet.
4. Include fruits and green leafy vegetables in the diet.
5. Drink adequate amount of water (approximately eight to 10 glasses (eight oz.) a day).
6. Exercise
7. Massage the lower abdomen in clockwise motion.

Using laxative as a substitute for exercise, rest, and diet may result in dependency. The diet should provide adequate fluids and roughage in the form of fruits and vegetables high in water content.


Vegetable Supreme
1/2 kilo cauliflower
1/2 kilo broccoli
1/4 kilo carrots
100 grams chicharo (chinese)
1 can whole kernel corn
1 piece onion
1 tablespoon garlic
1 piece red pepper
1 piece green pepper (optional)
2 tablespoons oil
1 can cream of mushroom soup (or 4 tablespoons cream of mushroom soup powder diluted in one cup water)


Procedure. Prepare the cauliflower, and the broccoli including their young stems and leaves. Saute garlic until brown. Add onions and vegetables. Add water and, when almost done, the mushroom soup. Don't overcook. Garnish with red and green pepper.