Use Of Smart Phone in Constipation Relief I constipation Management I Dr Nitish Jhawar Mumbai

We have become addicted to mobile screens and it has many negative physical and mental health issues. But we can use smart phones for our health benefit , for relief of constipation and toilet training.
Dr Nitish Jhawar is laparoscopic, colorectal and LASER surgeon at Neoalta Clinic Vashi Navi Mumbai and Apollo Hospital, Navi Mumbai.
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Circadian Rhythm-
Our body works in a circadian rhythm. Like in an orchestra each one individually may be very good but if they don't have mutual coordination then output wont be melodious.
Sleep- We need 8 hours sleep for healthy body and mind and if we use smart phones sleep time feature and alarm to set up our biological clock.
Sleep time feature reminds to sleep 15 min prior to set sleep time so that we can prepare to go to sleep. With time it becomes our mind set
Wake Up- Similarly we can set up alarm to wake up at fixed time in the morning.
Keep mobile phone away from you so that you don’t press snooze.
And when you go to teach your mobile do a nice body stretch.
Conditioned reflex-
When you are actually passing stool
People use mobile phones in the toilet and because your mind is somewhere else our brain keep on putting pressure as if passing motions. It can cause hemorrhoid and fissure.
You can set timer for 5-7 min or 10 min at the most. And don’t sit after that.
Few people have the feeling of incomplete evacuation and so they sit longer
But if you develop this habit of using timer then slowly with time it can be normal.
You can start some relaxing music that can condition your body mind to pass stool.
Physical Activity
Physical activity is important for gastro intestinal health.
Steps calculator- Our mind works on incentive and in numbers Like video games score makes us play more. Numbers give feeling of satisfaction and accomplishment and release happy rewarding hormone.
you can download step calculator and monitor your daily steps. That way you will be motivated. Specially helps people who say they don’t have time for work out but count step
Judicious Social media use - for advantage. You can make or join groups on whatsapp, telegram, instagram etc with same health interest mutual healthy competition.
Diet-
fiber and calorie intake control and Water intake -
Reminder function for water intake which reminds that now you need to drink water. 2.5 lit in wake hours can be divided.
Calorie intake you can count by app for food consumed. same for daily fiber intake -25-30 gm
Height and weight calculate can tell you BMI and healthy weight range.
Summery for constipation relief home care by smart phone use-
Smart phone can be used for-
Sleep cycle- sleep
Toilet training
Water intake
Food / calorie intake
Fiber intake
These simple smart measures can provide relief in 50% of constipation and incomplete evacuation issues.
Daily Routine to avoid piles fissure fistula- Set morning ritual
Out goal should not be to do it till problem is solved and then again come back to old life style. But it should become a habit
We should not be target oriented be habit oriented so that these issues constipation, haemorrhoids( pile) and fissure don’t recur.