The final week

The result of the final week!

Monday： poo, Cereal, orange, mix rice, exercise

Tuesday： poo, Cereal, mix rice, poo, orange, exercise

Wednesday： poo, Cereal, mix rice, poo, herbal chicken noodle, orange juice

Thursday： poo, Cereal, mix rice, noodle, apple ,poo, exercise

Friday： poo, Cereal, mix rice, pan mee, banana, exercise

Saturday： Cereal, mix rice, porridge, orange, poo

Sunday： poo, Cereal, mix rice, poo, sweet potato, exercise

I am very satisfied of the result of the final week. After holding on for weeks, I eventually back to the previous good habit that having a bowel movement after drinking water once I up. Now I still insist on taking up more vegetables and fruits in my diet and avoiding any high cholesterol food and high sugar level food and drinks. The healthy diet eased the burden of my digestive system and made me feel more rejuvenated. I even found that the pimples on my face become less! Having regular bowel movements also is the secret of beauty. Now I feel that I am more energetic compared to the past and not easily to feel tired or sleepy. I must continue the good habits and do not stop it.

The maintainance

The 8th and 9th week

I was managed to maintain my diet, lifestyles and the time for bowel movements. I found that actually it was not difficult to kick off constipation if keep holding on the good habits. I was working on searching for the best ways to have good digestion system to prevent relapse back to constipation.

the following three weeks

I am changing: the following three weeks

The 5th week

Monday： Bread, corn, pizza, rice

Tuesday： Maggie goring, rice, steamboat, poo

Wednesday： cereal, hong kong cuisine, chicken rice, orange, exercise

Thursday： cereal, mix rice, fried chicken,

Friday： cereal,roti telur, mix rice, poo

Saturday： cereal, rice, mee, roti telur, orange, exercise

Sunday： cereal, porridge, pan mee, poo

The 6th week

Monday： cereal, poo, mix rice, , nan, exercise

Tuesday： cereal, poo, rice, pan mee, orange, poo

Wednesday： cereal, mix rice, bao zi, orange

Thursday： cereal, mix rice, banana, tom yam , exercise

Friday： cereal, mix rice, poo, bread

Saturday： cereal, bread, mix rice, apple, exercise

Sunday： poo, orange, milk, mix rice, bread, exercise

The 7th week

Monday： Cereal, poo, Maggie goring, orange, exercise

Tuesday： Cereal, milk, poo, mix rice, poo, orange, exercise

Wednesday： Cereal, pan mee, mix rice, poo, pan mee, orange

Thursday： Bread, mix rice, noodle, apple ,poo, exercise

Friday： Cereal, mix rice, poo, banana, tom yam, exercise

Saturday： Cereal, mix rice, burger, orange, poo

Sunday： Cereal, banana, mix rice, porridge, poo, exercise

For the last three weeks, I insisted to drink water once I up, eat a bowl of cereal and eat one type of fruits for two days. Besides, I also started to go to gym and did simple exercises like skipping at home. The result was very satisfying as I had bowel movements almost everyday and the movements were smooth. I can feel my body becomes better. I am very happy to have such result but I have to maintain my diet and lifestyle and also start to try to have bowel movements every morning.

the fourth week

Monday：poo, bread, rice, soup, corn, Maggie goring, nan

Tuesday： nasi lemak, Nescafe, poo, rice, steamboat, poo

Wednesday： cereal, chicken rice, French fries, coke, pan mee

Thursday： bread, mix rice, zong zi, fried chicken,

Friday： kuiH, roti telur, mix rice, poo

Saturday： milo, bread, mix rice, French fries

Sunday： pan mee, bao zi, porridge, poo

The report showed that the days without eating any fried food, I had bowel movements, whereas the days with eating fried food, I did not have bowel movements. I like to eat fried food, I resisted the temptation for the first two days but ended up falling into the temptation on the third day and so on. Failure in resisting eating fried food made me constipated.

This week I did not take up any fruits but I managed to drink a lot of water. Sometimes I had the urge to poo during classes but I resisted. When I back home, the urge has gone and even I tried for minutes, there was no result.

For the following weeks, I have to insist that drink a cup of water once I wake up, based on http://www.fitnesstipsforlife.com/drinking-water-first-thing-in-the-morning.html. Eat fruits regularly especially orange because it contains a lot of fibres. (http://www.naturalremediescenter.com/3412/folk-remedies-orange-for-constipation/). Although I very dislike eat celery, I will try to accept it as it is the best vegetables for constipation. Continue fight for constipation-free!

Yes or No to change

I am having adherence behavior to my change. This can explained and applied by transtheoretical model. There are five stages in making changes in behavior:

Precontemplation- I thought that having constipation is a not a big deal, and my condition is not severe.

Contemplation- The feeling of constipation was bothering me. I realized that constipation may is a symptom of an underlying medical illness, thought about adopting a new lifestyle but has not yet made an effort to change.

Preparation- This is when I set up the topic for the blog and searching more information about constipation such as the causes and the treatments.

Action- Stick to my to-do-list. Eating more fiber food and drink more water. Exercise and try to have bowel movements every morning.

Maintenance- Try to sustain the changes I made and avoid not to have constipation anymore.

Hmmm...

It may sounds disgusting and a bit uncomfortable that I am going to roughly say about my defaecation baseline observation. yucks! don't worry, it is just a beginning. I will keep updating you with more descriptions in the following blogs.

Monday: Poop in the morning after drinking Enos on last night
Tuesday: No urge at all
Wednesday: Still no result although stomach bloated like a balloon
Thursday: A bit hard during the process
Friday: Got little urge but no result
Saturday: Have eaten a lot but not much faeces
Sunday: No result again

Obviously, I need to do something about it right. Here is the daily to-do-list based on the common causes of constipation for me to stick to from now on. It looks simple but easy say than done.

To-do-list
1. Eat cereal or grains, at least two types of vegetables in meal and one type of fruit per day. No fast food and high-fat food!
2. Drink more than 8 glasses of water everyday. Avoid caffeine, alcohol and soda drinks.
3. Go to gym for 2 times 1 week
4. Never ignore the urge

do you feel the urge?

move!

I am kind of suffered from constipation which in medically speaking, it is usually defined as fewer than three bowel movements per week. My situation is not that severe, just having little infrequent and irregular stools. Yet, acute constipation requires urgent assessment because it maybe a warning sign that indicates serious disease such as colon cancer and sometimes lead to some complications like hemorrhoids, which are painful, swollen veins in the lower portion of the rectum or anus. Hence, I have to change my behavior to get rid of constipation. The common causes of constipation which implied on me are not enough fiber in the diet, not enough liquids, lack of physical activity and ignoring the urge to have a bowel movement. For more information, click this. I will update you all about my defaecation for a week as base line.

have a healthy poop!