Constipation and Bowel Control in Somali

This fact sheet explains what constipation is and suggests some ideas for improvement and tells you where to get more help.

Xaashidaan xaqiiqadu waxay sharxaysaa waxa caluul-adaygu (caloosha oo qofka socon ama saxarada oo adkaata) yahay waxayna soo jeedinaysaa aragtiyo muujinayo sida lagu waanajin karo waxayna kuu sheegaysaa halka laga helli karo kaalmo.

What is constipation?

Constipation is a common disorder where bowel actions ('poo' or faeces) are not easily and/or less frequently passed. Symptoms of constipation include:

• Hard stools
• Excessive straining
• Being unable to pass faecal matter and/or feeling as though your bowels are not completely emptied

Waa maxay calool-adaygu?

Calool-adaygu waa jaahwareer ku dhaca mindhicirka (saxarada) oo aan si sahal ah ama joogta u soo saarayn saxarada. Astaamaha waxaa ka mid ah:

• Saxarada oo adkaata
• Docasha siyaada ah
• Awood la’aan inaad saxaradu kaa timaado iyo/ama adiga oo dareema in aan saxaradu si buuxda kaaga imaan.

What does being 'Regular' mean?

• You can 'hold on' to your bowel action until you get to the toilet
• Once you are sitting on the toilet you can start a bowel action
• You feel that you have emptied your bowel fully
• Going to the toilet anywhere between 3 times a day to 3 times a week.
• Being 'regular' can vary from person to person.

Waa maxay macnaha looga jeedo ‘joogto’?

• Waad qaban kartaa ‘qabasho’ falka mindhicirkaaga ilaa aad ka tagto musqusha
• Marka aad fadhido musqusha waxaad bilaabi kartaa inaad saxarooto
• Waxaad dareemaysaa inaad faaruqisay mindhcirkaaga
• Aadida musqusha inta u dhexaysa 3 jeer maalintii ilaa 3 jeer asbuucii
• Inaad ahaato ‘joogto’ way isbedeshaa iyada oo ku xiran qofka.

What can cause constipation?

• Insufficient fibre intake in the diet
• Insufficient daily fluid intake
• Insufficient exercise
• Prescription and/or over-the-counter pain relief medications or chronic health conditions
• Pregnancy and childbirth
• Bowel disorders and/or damage that require further medical investigation
• Prolapse - a sagging and/or collapsing of internal organs which interferes with bladder and bowel control

Maxaa keena calool-adayga?

• Faybarka aad qaadato oo cuntada ku yar
• Biya aan kugu filnayn oo aad qaadato maalintii
• Jimicsi aan kugu filnayn oo aad samayso
• Daawo iyo/ama xanuun joojiye oo aad gadato warqad la’aan ama xaallad caafimaad oo aad u daran oo joogto ah
• Uurka iyo dhalida ilmaha
• Jaahwareer ka jira mindhicirka iyo/ama dhaawac u baahan baaritaan caafimaad oo siyaada ah
• Soo dhicid— soo degid iyo/dhicida xubnaha gudaha kuwaas oo faragelin ku sameeya kaadihaysta iyo kantaroolka mindhicirka

What should your 'poo' look like?

Your poo should be light or dark brown, sausage-shaped, soft but firm, easy to pass and with minimal odour. Aim to have a type 3 or type 4 bowel action.

Sidee saxaraddu u egtahay?

Saxaradaadu (xaarka) waa inay u ekaataa bunni khafiif ah, qaabka soosayjka, jilicsan laakiin isku dhegan, sahlan inuu soo baxo lehna ur yar. Isku day inaad yeellato noocyada: 3aad ama 4aad ee falka mindhicirka.

Common Bowel Problems

Faecal Impaction - When constipation causes faeces to pack the intestine (digestive tract) so tightly that your normal pushing action in the toilet is not strong enough to push the faeces out.

Faecal Incontinence (sometimes referred to as 'soiling') - This is the accidental loss of liquid or solid faeces. This can be due to the bowel (which stores the faeces) being too full, but this may be only one of the causes. Uncontrolled flatus ('wind') is often considered evidence of faecal incontinence.

Haemorrhoids (sometimes referred to as 'piles') - This can be the result of straining to have a bowel movement. This strain (similar to heavy lifting) can damage the rectum's veins. This can cause bleeding, soreness and itching.

Rectal Prolapse - This occurs when long-term straining causes a small amount of bowel lining to push out from the anus, which is a ring of muscle that opens and closes when we pass a bowel motion. 

Dhibaatooyin guud oo mindhicirka

Daafada saxarada – marka calool adaygu keeno in saxaradu si adag u buuxiso xiidmaha (wadada dheefshiidka) oo riixista caadiga ahi ee musqushuna aanay ku filnayn in saxaradu banaanka u soo baxdo.

Celin la’aanta saxarada (marmarka qaarkood loogu yeero ‘qoynta ama wasakhaynta’) – Kani waa shil-lumitaan kaadida ama xaarka. Kan waxaa sabab u noqon kara mindhicirka (kaas oo kaydiya xaar) oo aad u buuxa, laakiin kani wuxuu noqon karaa sababaha keenay mid ka mid ah. Dhuusada oo la xakamayn karin (‘dabayl’) ayaa badanaa loo arkaa caddaynta celin la’aanta saxarada.

Baawasiir (oo mararka qaarkood loogu yeero ‘piles’) – waxaa keeni kara xanibaada dhaqdhaqaaqa mindhicirka. Culays-saarid (la mid ah kor u qaadida wax culus) wuxuu dhaawacaa xidida malawadka. Kani wuxuu keeni karaa dhiigbax, xanuun ama cuncun.

Malawadka oo soo dega – Tani waxay dhacdaa marka cadaadis joogto ah uu sababo qadar yar oo mindhicirka ahi ka soo baxo dabada, kaas oo ah wareegyo muruqyo ah oo fura ama xira markaan sii daynayno saxarada maraysa mindhicirka. 

How constipation affects bladder control

Constipation can cause accidential leakage from your bladder. An overfull bowel will cut down the volume of urine your bladder can hold and you will feel the need to go to the toilet often and in a hurry.

Sida calool-adaygu wax u yeello xakamaynta kaadi-haysta

Calool-adaygu wuxuu sababaa in kaadi haystaadu da’do ama joogto wax uga soo baxaan. Mindhicirka oo buuxa dhaafa wuxuu yaraynayaa qadarka kaadida ah kaadi haystaadu hayn karto waxaadna dareemaysaa inaad musqusha wax badan adiga oo degdegsan.

Here are five ways to keep your bladder and bowel healthy and prevent constipation:

Eat well to keep your bowels regular and to have a healthy body weight

Eat a healthy diet high in fibre (at least 30g per day).

Drink well to prevent constipation and bladder irritation

Drink 1.5 -2 Litres(6-8 glasses) of fluid each day unless advised otherwise by your doctor. Fluid is water, fruit juice, tea, coffee, milk, soup, jellies and icecream.

Exercise daily to prevent constipation and keep a healthy body weight

Keep your pelvic floor strong for good bladder and bowel control

Request a pelvic floor muscle exercise leaflet by calling the National Continence Helpline 1800 33 00 66.

Toileting habits - Go to the toilet as soon as you need to and empty your bowel fully. Remember to relax.

Halkaan waxaa ku yaalla shan siyood oo mindhicirkaaga iyo kaadihaystaada looga dhigi karo caafimaad loogana ilaaliyo in calooshu fahdiisato:

Si fiican wax u cun si aad uga dhigto mindhicirkaaga joogto mid u shaqeeya aadna u yeellato miisaan jireed oo caafimaad qaba

Cun cunto caafimaad oo faybarku ku badan yahay (ugu yaraan 30g maalintii).

Cab biyo badan si aad uga fogaato calooshu inay ku fadhiisato kaadi haystuna yeellato dhibsasho

Cab 1.5 -2 Litir (6-8 galaas) oo biya ah maalin walba haddii aan si kale dhakhtarkaagu kuu sheegin. Cabitaanku waa biyaha, cabitaanka furutka, shaaha, kofeega, caanaha, jeliga, iyo icecream-ka.

Maalin walba samay jimicsi si aad uga hortagto callooshu inay ku adkaato kana dhig miisaankaaga mid caafimaad qaba

Ka dhig miskahaaga kuwa xoogan si ay si fiican ugu xakameeyaan kaadi haysta iyo mindhicirka

Codaso xaashida jimicsiga miskaha adigoo wacaya khadka caawimada ee National Continence oo ah 1800 33 00 66.

Dabeecada musqul aadista – Gal musqusha markaad u baahato si aad u faaruqiso mindhicirka si buuxda. Xasuuso inaad nasato.

Check your toileting postion:

• Your knees should be raised slightly above the level of your hips
• A small footstool might be needed to get you into the best position
• See the diagram below for further help

Hubi booskaaga musqul fariisiga:

• Ruugaagu waa in xoogaa kor loo qaadaa waana inay waxyar ka sarreeyaan heerka miskahaaga
• Kursiga kortaga ayaa laga yaabaa inaad u baahato si uu kuu gaarsiiyo booska ugu fiican
• Arag sawirka hoose si uu kuu sii caawimo

Laxatives

• Laxatives are medicines that will help loosen the bowel motion to prevent blockages and straining.
• Talk to your doctor about using these.
• Generally, laxatives should only be taken for short periods of time.

Waxyaallaha caloosha jilciya

• Waxyaallaha caloosha jilciyaa waa daawooyin caawima in mindhicirku dhaqaaqiisu debco si looga fogaado inay ku xiranto.
• La hadal dhakhtarkaaga wixii ku saabsan isticmaalidiisa.
• Guud ahaan, jilciyayaasha caloosha waa in la qaataa keliya muddo gaaban.

There are three types of laxatives:

• Bulking Agents - These increase the bulk of the stool (faeces). Drinking at least 6-8 glasses of fluid daily is essential.
• Lubricant Laxatives - These soften the faeces and make them easier to pass.
• Stimulant/Irritant Laxatives - These make the bowel more active in moving faeces through the bowel.

Waxaa jira saddex nooc oo caloosha jilciya:

• Walxa badiya ‐ Kuwaani waxay badiyaan saxarada (xaarka). Cabida ugu yaraan 6‐8 galaas oo biyo ah maalintii waa muhiim.
• Jilciyayaasha furfura ‐ Kuwaani waxay jilciyaan xaarka waxayna sahlaan inuu sahal ku soo baxo.
• Dhaqaajiyayaal/jilciyayaasha dhiba ‐ Kuwaani waxay ka dhigaan mindhicirka mid xoog ku shaqeeya iyagoo marinaya saxarada mindhicirka.

If constipation is severe or continuing, go to your Doctor.

Hadii caluul adaygu sii xumaado ama sii socdo, la hadal Dhakhtarkaaga.

Who can help?

The first step to improving your bowel control is to have a full continence assessment carried out by a health professional.

Yaa cawimi kara?

Talaabada ugu horraysa oo lagu wanaajinayo xakamaynta mindhicirka waa inaad iska qaado baaritaan oo buuxa celinta waana in uu sameeyaa mihnadle caafimaad.

For more information

There are a range of health professionals who can help you deal with constipation.

• Visit your GP or specialist
• Telephone a Continence Nurse Advisor on the National Continence Helpline 1800 33 00 66
• To use an interpreter, ring the Translating and Interpreting Service (TIS) on 13 14 50

Mluumaad intaas ka badan

Waxaa jira mihnadlayaal caafimaad oo kala duwan oo kaa caawimi kara inaad wax ka qabato calool fadhiga.

• Booqo Dhakhtarkaaga guud ama kan takhasuska ah
• Wac kalkaalisada caafimaadka Khadka National Continence Helpline oo ah 1800 33 00 66
• Si aad u isticmaasho mutarjum, wac Adeega Afcelinta iyo Tarjumida Qoraalka oo ah (TIS) on 13 14 50