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!