If constipation is just an occasional discomfort, there are a number of strategies you can use to prevent future episodes.
- Eat more fiber. Fiber will help you form soft, bulky stools that are easier to eliminate. Fiber can be found in fruits, vegetables, and whole grains. You can also buy fiber pills or powders. A word of caution when adding fiber supplements to your daily regime: Drink plenty of water as directed to avoid gas and bloating.
- Drink liquids. Liquids will add fluid to the colon and bulk to stools. The more hydrated the stool, the softer it is and thus, the easier it is to pass. Water and fruit juices are the best sources of extra fluids. Avoid alcohol and drinks with caffeine, such as coffee and soda, because they can cause dehydration.
- Exercise regularly. One of the many benefits of regular exercise is that it gets all of your body’s systems functioning better. If constipated, exercising 20 to 30 minutes a day can help get your gut going. The more active one is, the better chances of having better bowel movements.
- Consider laxatives. Laxatives work in different ways. Some agents increase the bulkiness of stool, while others soften. Laxatives can also be osmotic agents, which are salts or carbohydrates that encourage water to flow into the colon and improve elimination. Other laxatives stimulate the system and help physically trigger bowel movements. Additionally, some foods contain sorbitol, a natural laxative. Sorbitol is a very common sweetener for sugar-free gums and mints.
- Answer the call. Behavioral habits can also affect constipation, therefore, if you feel the urge to have a bowel movement, don't wait — make a trip to the bathroom and relax.
Source:www.everydayhealth.com
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