Finalize....

A plan to be healthy for year 2009 is to get rid from constipation problem. This problem has been invaded me since I was in secondary school. Last time, the constipation problem was more serious then now. I used to go to toilet and did my “big business” almost once in a week only. It was a quite big problem for me last time. I could not find a suitable way to get rid from this problem. Therefore, I always told my mother about this problem. However, I did not get what I intended to get—smoother bowel movement. She asked me to eat a lot of fruits and vegetables, but it was also useless. Therefore, I gave up. Hence, this problem is following me until my University life. It happens quite frequently also.

Health Psychology “motivates” me to do this. Initially, I was motivated due to this is an assignment for this subject form Mr. James. After I think of it carefully, I wish to be healthy too. Since i know that constipation might lead to few chronic diseases such as colon cancer and rectal cancer. I want to get rid from my problem. Therefore, I followed my plan in order to get rid from the constipation problem.

My plan to be healthy in order to get rid from constipation:

1. Vegetables and fruit --> at least one serving per day
2. Drink water at least 5 x 1000ml per day
3. Swimming --> at least 3 times per week
4. Do not avoid from the urge to go to toilet

From the beginning until now, I found that the frequency of being constipated has reduced. There must have at least 3 times I did not do my “business” at the beginning of this plan until now I almost do my “business” every day. It has shown that my result is getting better and better. Therefore I might follow this plan onwards since I want to be healthy. Maybe, if I find other way to get rid from constipation problem, I will modify my plan.

My friends comments and suggestion:
when i told my friends i want to be healthy in order to get rid from the problem of constipation, most of them suggested me to eat more bananas. Therefore, i have tried it during Chinese New Year. I brought bananas to go to travel =.= HOWEVER, it does not really work on me. I did not get smoother bowel movement during CHinese New Year. THus, i did not continue to consume it.

Some other friends told me to drink tea. I have also tried it before. But it also seemed like did not really function on me. Tea only makes cannot sleep well at night =.= instead of helping me to get rid from the constipation problem.

One of my friends said that instead of choosing to eat bananas, I also could try to eat berries and grapes. They can also help me to get rid from the constipation. But I did not try this. I am busy with my assignments these two weeks. However, I still will try it after I submit my assignment.

I have tried to drink yogurt drinks also. IT WORKS!!!! I fell happy that I can smoother bowel movement after I drank it. Therefore, I will continue to buy it. But it is a bit expensive for me, so I will only buy it for once in two weeks.

Actually, initially I failed to commit to my plan because of the laziness. Even though I have planned all the things, I did not carry it out. My friends asked me to go to swim but I rejected her! My friends asked me whether want to buy vegetables, I said I had not time and lazy to cook. And tell her, “why don’t you cook for me, then I will buy.. =.=” Sometimes, I cannot bear with my laziness. I rather choose to sleep more and slack more instead of doing my plan although it just a simple plan. But how do I proceed from preparation stage to action stage which stated in transtheoritical model?

I always tell myself that I want to get rid from my constipation problem. Whenever I feel lazy, I tell myself that if I do not want to do my plan I will get cancer. Every time I tell myself that I might get cancer because of not doing my plan and make the constipation problem becomes more serious. I scared of dying. I admitted. I still want to enjoy my life in this beautiful world. I have not travelled around the world with my family. I have not found a person I loved. I have not fulfilled my ambition to get a degree in Psychology. I have not done so many things. These are all my motivation to do my plan instead of because of this is Mr. James’s assignment. I will always stand in front of the mirror and tell myself that I want to be healthy! I know I can get rid the constipation problem!
I believe in my own. I trust myself that I can get rid from the constipation problem.

OTHER BenifitSSSssssssss......
There are actually quite lots of benefit to do this plan. To be a healthy girl is just an overall image for me. Practicing the plan makes me gain many things such as

1. the nutrients and vitamins in the vegetables and fruits;
2. eating vegetable can also make my skin smother and less pimples;
3. drinking more water instead of drink more soft drink that might make me high in glucose level;
4. swimming not only help me get rid from constipation, I can also keep fit and lose weight from doing it.

of course, the most important thing is to get rid from constipation problem and reduce the chance to get into chronic disease.

I want to change my lifestyle too. I do not want to stay in the sedentary life again. I want to have a healthy life onwards. I PROMISED!

My family noticed that I have this problem actually. They just asked me want to eat more vegetables and fruits when I was in secondary school. But it is still the same. I planned to look for doctor before, but I did not go for it. I thought I am just lazy to do the plan I have planned and I do not have commitment on it, therefore the problem is still following me until now. But since I have tried with my modified plan in this semester for about three months, I found out that the problem of constipation is not really a problem! The main issue is just I am very LAZY!!! Laziness has won in this situation for so many years, therefore I want to use my willpower to beat off it!! and I must win this time!... it’s time for me to counterback!!

I will keep following my plan onwards in order to get rid form my problem. I also will update this blog for myself. I want to see whether I have any improvement or not. (Maybe there is no improvement at all because I forgot to do that and do this =.=)...

Last but not least, this is a healthy corner. So whoever came here to read my posts and left comments here or you just passed by, I wish you all can have a healthy life also ^^Miss you guys

Stay happily always… *SMILE*

practising...

i have bought two yogurt drinks few days ago..it really helps me to smoother my bowel movement. i think i will continue consume it becuase it not only can assist in digestion, also in other aspect. but i think i will only buy it once in two weeks because it is quite expensive for me.

another thing is i have recorded my progression of bowel movement. until now i think it is quite satisfied for me. the sun indicates that i have passed motion and the cloud means i dont have passed motion on that day. Until now, there is only one day i dint pass motion. it shows a good progress...therefore i will continue doing my plan which is

1. do exercise like swimming about three times a week.

2. eat more vegetable and fruits. at least one serving each per day

3. drink more water (at least 5 bottles of my bottle water per day

4. do not avoid the urge to go to toilet.

haha!!! finally...

finally, i went to swim few days ago. i went swimming with shueling. that day i was motivated to swim after my class. the weather that also very nice for people to swim. somemore,i swimmed about 3 times in that last week. hehehe....maybe i know it is time for me to implement my plan already. i am slacking too long.

besides that, i have pasted one calander that indicate that whether i got trouble in bowelling. from the beginning of March until now (already two weeks) i dint have problem on bowelling....haha...but does it show i have gradually gotten rid from the constipation?? i cant really determine it. i still need to jot down my progression even th0ough after the submmission of assignment.

besides that, i have bought a pack of tea. the Chinese traditional medicine shop asked me to buy a tea bag which is a detoxication tea. the boss said it can help people to smoother the bowel movement. he advised me that i need to drink it at night exactly before i sleep. then the next day in the morning i can have a smoother bowel movement. but i havent tried it.

actually i heard that tea actually can cause the problem of constipation. does it true? then should i drink it?

maybe the frist few time when i drink the tea i will get smoother bowel movement. but after few times, i might be used to it...get immune towards the tea then i will not have any reaction or response after i drink the tea.

another thing, sometime i will cook myself and i will put some vegetables like cabbage and big chili...also, i put some sausage. sometime i cook porridge, sometime i cook mee hoon, sometime i cook rice. haha...it is quite fun lah when i cooking. coz i can add whatever i think is suitable and feel taste after i put it.

hehe....my plan is still in the process. until, i think that is quite smooth.

OH MY GOD~~~!!!!!!

OH MY GOD!!!
I really can’t bear with my laziness!!!!I have decided to swim two to three times each week. But until now I don’t think I have done it. Every time when I decided to swim, I would become lazy. I would keep giving excuses for not going down to swim such as the lift at Angkasa did not function well and lots of people were waiting for lift so it was hard for me to get into the lift. Somemore, I live at 13A---consider high right? (Another excuse for not going to swim =_______=””””’’’).

Besides that, I have planned to eat at least one fruit and one plate of vegetable. I also did not do this persistently. Five bottles of my water bottles and avoid the urge of going to toilet, as long as what I have planned, I have not reached it.

This is the main problem I have faced from the beginning until now. It is hard to get rid of my laziness even though I know doing what I have planned really can help me to solve the problem of constipation.

The planning stage is really hard to proceed to the action stage. According to the transtheoritical model, it stated easy for people have thousand and thousand different kinds of thought but do those thousand thoughts really be implemented? Well, it really applies on me. I am the actual example. haha~~!! (*sweat)

Therefore, I am thinking how to improve my attitudes and behavior onto getting rid from laziness. According to B. F. Skinner, people tend to increase their behavior through the reinforcement, no matter is positive or negative reinforcement.

Erm…maybe I can give myself a small reward after I have done my aims. For example, I can give myself a star if I have done it. I want to see how many stars I have collected until at the end of the semester. (*counting… counting… looking at the calendar*). From now until at the end o the semester still have about 6 weeks. That means I still have about 45 days to go implement my plan. Okok…I need to collect at least 30 stars or else my plan is going to fail.

I do not know this kind of reinforcement useful or not. But I don’t think I can reward myself by using eating because I also need to keep fit now. hehe~~

Do you guys have any suggestion for me to reinforce myself? Or how you guys to reinforce yourself to increase your behavior?

BANANA...

according to an acupuncturist, Bob Dorris DOM (Docor of Oriental Medicine) said if we want to follow CHinese Dietary Principle, banana can cause constipation and also cure constipation.

in chinese culture, we always said "cold" means having too little energy--warm for our digestive system in order to propoerly digest food. therefore, too little energy to help you move your stools.

in contrary, when we said "heat" in our body means that we have shown up the dryness of our intestines and dry stools. therefore, you will get constipation too.

the reason for somebody said banana is useful for constipation becasue it is said to be a "cold" food. in other words, it will help us to "cold" down your intestines if our body is belonging to "heat". after eating banana will get a smoother bowel movement.

on the other hand, according to Bob Dorris, if our bory is belong to "cold" then we might not eat too much of banana becasue we will get diarrhea eventually. it is a disease condition which menas that our digest system cannot process fluids properly and the fluids which we are supposed to absorb now is leaving with the stools.

there are also some recommendation from Bob Dorris.
--fresh and lightly cooked vegetable but no raw
--eat some beans
and so on

erm...i am wondering whether i am "heat" or "cold"
actually i have tired to eat banana before but it seemed like not really have any effect for me. i also dont know why. but i will try it again.

hey hey..

does any one got any special method or technique to improve the digestion and bowel movement??
you mayb leave some comments here also YEAH!!! ^^

erm...i heard form my friend, he said that if people face the problem of constipation, they may eat more banana. does it really useful? i have tried before, but it seemed like not really have any effect on me. in contrary, i beomce sick. i also dont know why...hehe...how you u all think?? does eat banana really useful??

the beginning....

what i should do now?
according to some health psychologists, there are few tips for people who have constipation problem
1. eat more fiber food such as vegetable and fruits
2. do some exercise
3. drink more liquids
4. do not ignore the urge to have bowel movement
etc.

therefore i have planned to do all these three already.

firstly i need to eat one "biji" of fruit and one plate of vegetable each day

secndly i need to do some exercise such as swimming. erm...i just like to swim. i like to play badminton also but i dont have the racket therefore i choose to swim two or three times each week. and everytime i need to send about one to one and half hour to swim.

thridly i need to drink more and more water or some yogurt drink or yakult and vitagen to help get rid from the hard stools. by using my water bottle which is about 800ml, i plan to drink about 5 to 6 of bottles each day. and sometime i need to dink some yogurt drink, yakult and vitagen more often for instance consume one row ( which is 5 small bottles) once in a fortnight. due to it is not really cheap and i need to lower down my living expenses, i could not buy too often.

fourthly i cannot ignore the urge when i want to pass motion...hahaha.....i always do not really like to do "my business" outside because it is not really confortable. unless when i go into the toilet i feel it has nice and clean environment. (sweat....im very picky one... =.=)

another thing is i need to have sleep. i want to have about 7 hours sleep everyday. it will give me more energy to do my works. in addition, in the after i can take half-and-hour or one-hour nap if i feel tired.

studying from the textbook, it is easier to plan but hard to have these all action. getting lazy and lazy is the most common factor to me. i must write in a list and stick on my study table and also write on my pc desktop to always remind me that i need to do what now. and it will become a habit sooner later.

HAHAHAHAHA....seem like a great task to be done. hope i could do it.....hehe