THE BOWELS
The bowel should be opened regularly.The frequency may vary with the amount and the type of food taken but usually it is good to empty the bowels every day.

CONSTIPATION
This is the condition of infrequent and difficulty in evacuation of faeces.
The longer the evacuation remains in the colon the water is absorbed and the faeces becomes harden and difficult to expel.

PREVENTION OF CONSTIPATION

• Adequate roughage in the diet; this stimulates digestion.

• Adequate fluid intake which help keeping the faeces soft.

• Exercise to stimulate muscle tone and peristaltic movement in the intestine.

• Forming a regular habit of opening the bowels daily. Food entering the stomach stimulates peristaltic movement in the intestine which stimulate rectum to empty.

• This more noticeable after breakfast and is good time to form habit.

• Taking meals at regular ensures the stomach is not over loaded and food is properly digested.

EFFECTS OF CONSTIPATION

• Abdominal discomfort and flatulence.

• Tiredness.

• Headache.

• Poor appetite.

• Later may result into hemorrhoids

EXERCISE, REST AND RELAXATION
EXERCISE

• Is important in maintaining the health of the body.

• Helps all the muscles in the body to develop and improve muscle tone

• Keeps the joints moveable.

• Stimulates the appetite and improve digestion.

• Stimulates respiration, breathing is deepened and more oxygen is taken into the lungs resulting in a more efficient purification of blood.

• It quickens the circulation of blood causing an increased flow of blood every part of the body and helps to clear a way waste product. It improves kidney function.

• It improves bowel action by stimulating peristalsis in the intestines and helps to prevent constipation.

• It gives a feeling of fitness and well-being.

• The mind is relaxed and refreshed.

• Exercise should be taken regularly and when possible in the open air. It should not be taken too soon after the meal or when tired and not for long. Clothing should be changed after exercise.
  Some good types of exercise are;

• Walking.

• Swimming.

• Dancing.

• Gardening.

• Netball.

• Tennis.

REST

Regular rest is necessary for the body to repair worn out muscles and organs. Sleep is the perfect form of rest .For good health; sleep must be sufficient and regular in a comfortable and relaxed position and in cool clean dark and well ventilated room.
The body should be kept warm during sleep, a warm bath before bed helps promote good sleep. The amount of sleep required varies with age:

• -Infants sleep most of the day.

• -Children sleep ranging from 12-16 hours a day.

• -Adults need from 6-9 hours a day.

RECREATION

This is provided by an activity which is different from ones usual work, it is a time of relaxation and should be something that is enjoyable. It is important for individuals to have some form of recreation as doing the same thing over and over again leads to depression and nervous exhaustion .Outdoor games like walking,swimming, gardening dancing etc .provides both exercise and recreation ,reading needle work and music are also other good forms of recreation.

FRESH AIR, SUNLIGHT AND GOOD NUTRITION.
FRESH AIR

• Fresh air provides oxygen and removes carbon dioxide.

• Good posture helps to provide adequate oxygen.

• Tight clothing around the chest and neck should be avoided.

• Fresh air gives a feeling of fitness, improves the appetite and helps in the elimination of waste products.

SUNLIGHT

• Is important to maintain good health.

• Acts on ego- sterol on the skin to produce vitamin D

• The ultra violet rays kill many germs.

• It provides warmth.

• It encourages cleanliness as sun light shows up dirt and dust in our surroundings.

GOOD DIET

Food is necessary for growth, energy, strength, warmth and body repair. The amount required for health depends on size, sex age, climate, degree of activity and basal metabolic rate. Our diet should be well balanced one containing all the essential food nutrients that thebody requires to function normally and stay healthy.
These important nutrients or food factors are;-

• Protein-responsible for body building, needed for growth and repair.

• Carbohydrates –Energy providing food.

• Fats- Heat and energy supply.

• Vitamins- Protective food which regulate normal tissue activities.

• Mineral salts-For body building.

• Water-Makes up 2/3 of body weight for normal body function.

• Roughages- Prevents constipation.

GOOD HABITS

Habit is something we do without thinking about it.Good health can be maintained by forming regular habit, as we continue practicing doing particular activity,it becomes an habit e.g.going to bed at 10pm; the body will be ready to sleep at that time.
Some good habits are:-

• Regular time for sleep.

• Daily bath.

• Daily bowel action.

• Regular meals.