Though not a subject for the dinner table, constipation can make you miserable. These tips may help..
Difficulty: Easy
Time Required: One Week
Here's How:
- Eat more fruit and vegetables. These high fiber foods bulk up stool making it easier to pass.
- Drink lots of fluids (water is best), this helps to make stool softer.
- Get adequate sleep
- Eat meals at regular times. Breakfast is the most important.
- Exercise regularly. Do exercises which can increase the tone of lower abdominal and pelvic muscles.
- Do not ignore the urge to have a bowel movement because you are too busy.
- Allow time (15 min. at least) after breakfast to sit on the toilet. Relax and don't strain.
- Avoid medications that are constipating if at all possible. Calcium, iron and narcotic analgeseics are just a few of these.
- Do not take harsh laxatives unless directed by a doctor.
- Add additional bulk to the diet with bran.
- Cut back on dairy foods such as cheese, and on eggs which can be constipating.
- Practice relaxation techniques. Stress can cause constipation.
- Consider adding more fiber to your diet when traveling. Changes in routine can cause constipation.
Tips:
- If constipation is a new problem and persists, you should follow-up with your doctor.
- If constipation is accompanied by abdominal pain or blood in the stool you should see a doctor as soon as possible.
- If you alter between diarrhea and constipation you should see a doctor and be evaluated.
