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Handbook for successful ageing - 9.3.17 - 9.3.21


9.3.17 Constipation

The digestion of a common meal takes approximately 24 hours: four in the stomach, six in the small intestine, six to seven hours in the colon and six to seven in the rectum. In the case of a longer dwell time in the bowels, toxic substances come to existence, mainly caused by the decomposition of proteins. Therefore you should try to reach the goal of "three times a day to three times a week is normal", even though the idiom is foolish.

Maybe more exercise (see above, 3), fibre-rich food (see above, 1.4.5) and more liquids (refer to 1.5) as well as eating less chocolate and bananas can help you against constipation. Magnesium in doses of over 500 mg per day can be effective (refer to 1.9.1). So are dried plums, figs and apricots for some people. For others it already helps to drink a cup of coffee with 20ml lactulose in the morning with an empty stomach.

To make the stool, if necessary, a little softer, you can take in 15 or 20 ml lactulose dilution from a corresponding measuring cup right before breakfast and lunch or dinner. It is said that one does not become hardened to this dilution.

If you cannot measure the lactulose on your own anymore due to a loss of sight, you should get yourself a device for measuring out, which you place in the bottle, and which, once you press, it will pump around 10ml in a beaker. If you suffer from lactose intolerance or fructose intolerance, help yourself by drinking a quarter liter of water with a teaspoon of Epsom salt in empty stomach, as required. The bowel then throws away a lot of fluids and Electrolite such as sodium, potassium, Magnesium and calcium. People suffering from kidney and heart diseases should therefore proceed carefully. Electrolite can be obtained as granules at your chemist's. You can also use linseeds or Indian psyllium- only with lots of liquid though.

If you suffer from chronic constipation you should consult your doctor; also if diarrhoea and constipation alternate. If you feel the urge to go to the toilet you should go to the toilet, whenever possible.

9.3.18 Diarrhoea

How you treat this depends on its cause. The most important thing here is that you should supply the body with a lot of fluids and electrolite (refer to 17), in order to prevent desiccation. Children, the elderly who can no longer partially feel thirst and suffer from diabetes are particularly at risk, specially during excessive heat. If the diarrhoea persists for more than two days, consult your family doctor.

9.3.19 Muscle cramps

If you suffer from muscle cramps, exercise the affected part. As an additional nutrient, consume 600 mg magnesium daily (refer to 1.9.1).

9.3.20 Temporary reduction of energy

If you feel exhausted without any explicit reason, consult your family doctor.

If you are an elderly person, request him to transfer you to geriatric treatment (refer to 9.1).

9.3.21 Globe feeling

"To have a globe", is the feeling of having a lump in the throat and get bad air. Drink a few sips of water standing. That generally helps. If this does not help, consult your family doctor.





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