Almost everyone suffers from constipation
at some time during his or her life. Though not usually serious, constipation can be a concern and may lead to other health problems like abdominal pain, bleeding and hemorrhoids. However, constipation can be controlled with the following recommendations.
Home Remedies and diet changes
Fiber: Get more fiber or bulk in the diet. If this cannot be done adequately by diet changes, consider adding a fiber supplement to the diet. In general, fiber supplements are not drugs and are safe and effective if taken together with sufficient water. They are not laxatives and must be taken regularly (whether you are constipated or not) in order for them to help you avoid future constipation. They are generally taken suspended in a glass of water one to three times daily. Start with once a day dose, and increase to twice daily after a week, and then to three times daily after another week if necessary.
Fluids: Drink plenty of fluids, especially water and fruit juices. Drink 6 to 8 glasses of water daily in addition to beverages with meals.
Alcohol and Caffeine: Decrease caffeinated drinks and alcohol intake, including coffee, tea, or sodas. In general, it is a good idea to have an extra glass of water (over and above the 6 to 8 daily mentioned previously) for every cup of coffee, tea, or alcoholic drink.
Laxatives: Avoid using over-the-counter laxatives.
Exercise: Regular physical activity is an important component in bowel health. Try a daily exercise such as the knee-to-chest position. Such positions may activate bowel movements. Spend about 10-15 minutes in this position. Breathe in and out deeply.
Bowel Hygiene: Go to the toilet at the same time every day, preferably after meals, and allow enough time as not to strain while having a bowel movement.
Natural supplements formulated to help with constipation:
Complete Colon Care – Formulated to help cleanse the entire digestive tract, promote healthy kidney and liver function, and provide an excellent natural source of bulking fiber.
Triphala – This Ayurvedic remedy for regulating the bowels is a combination of three fruits that tone the muscles in the large intestine. It should be used on a regular basis, however, and not just when temporary constipation occurs.
Develop regular bowel habits. Set aside time before or after breakfast to use the toilet.
Do not ignore the desire to defecate. Answer nature’s call to empty your bowel as soon as possible.
- Eat a well-balanced diet that includes wheat grains, fresh fruits, and vegetables. Recent evidence suggests that increasing dietary fiber intake may help some people with hard stools, but is not necessarily of benefit in every person with constipation.
- Drink plenty of water.
- Exercise regularly.
- Avoid intake of medications that may cause constipation. Discuss the medications and OTC products you current take with your doctor or pharmacist.
- The use of laxatives can make a constipation problem worse in the long-term and should be avoided.