If we move our bowels once in every three or maybe four days, feel bloated, and pass small, hard stools, probably we may be constipated. Little Change in daily habits will help for sure. There are very well discussed below. We should drink lots of liquid every day.

Eight to ten glasses of water are recommended. When the intestines lack proper hydration, stools turn hard and dry and become much more difficult to come out. Hence drinking plenty of water lubricates the intestine thus helping to counter constipation. We can add fibrous whole grains, fruits (prune juice) and vegetables to our diet every day. Fiber adds bulk to the intestines and creates well-formed stools that are much easier to pass. Drinking hot water, tea or coffee helps. Hot beverages, containing caffeine, stimulate the bowels. Incorporate a regular exercise regimen into your lifestyle. Digestion becomes enhanced when the abdominal muscles are used. The contraction and relaxation of the muscles helps the intestines to move stools through the digestive tract. Aerobic exercise such as jogging, tennis and brisk walking are of immense help.

We need to look in to the medication that we are taking. Antacids (containing calcium) and iron supplements can cause constipation. Some other over-the-counter and prescription drugs, especially pain relievers that contain narcotics can also very well cause constipation. We should always keep in mind that constipation can be caused by digestive disorders such as irritable bowel syndrome, colon cancer, colitis, and Crohn's disease. Stress, pregnancy and even a new routine can temporarily cause a slowdown in the bowels that leads to constipation. We can take a laxative if constipation continues, but we should avoid regular usage of the same. If we have a fever, severe abdominal pain, continuous vomiting, pro-longed bloating, very thin stools, blood in your stools or frequent bouts of constipation it is always prudent to consult a doctor.

We should make sure that we drink enough fluids. Adults should drink between 8 and 10 glasses of water, nonaffiliated beverages, or fruit juice each day. We should reduce the intake of alcoholic beverages and caffeine, which can increase dehydration. If we have heart failure or kidney failure, we must talk to the health professional about what amount of fluid is right for us. Try gentle exercise. We can take a short walk each day. We need to gradually increase the walking time until you are walking for at least 20 minutes.

We have to include fruits, vegetables, and fiber in the diet each day. It is always better to Have a bran muffin or some bran cereal for breakfast, and try eating a piece of fruit for a mid-afternoon snack. It is imperative to schedule time each day for a bowel movement. Establishing a daily routine, such as after breakfast, may help. You should take your time. We should be never in a hurry. If you are still constipated: we can add some processed or synthetic fiber, such as Beefier, Citrucel, Fibercon, Metamucil, or Perdue, to your diet each day. We may try a stool softener, such as Solace, if the stools are very hard.

If constipation persists, we can use laxative, such as Fleet Phosphor-Soda or Phillip's Milk of Magnesia. We should not use a laxative without consulting the health professional. We should not take a laxative if we are on a sodium-restricted diet or have kidney problems. We may occasionally need to try a stimulant laxative, such as Ex-Lax or Feen-a-Mint. we need to use these laxative preparations sparingly. Regular use may interfere with the body’s ability to absorb vitamin D and calcium, which can weaken your bones. Overuse of stimulant laxatives decreases the tone and sensation in the large intestine, causing dependence on laxatives.

Eat 3-4 apples a day to relieve constipation. It does not matter what type of apple you eat, but I like gala or Fuji apples since they are small and crisp. It is best to use fresh organic apples when eating apples as a snack since you will not know what pesticides were used in growing the apples. If apples are not organic, it is better to peel the apple before eating.

 

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