Now that you know more about constipation, let us review tips on what might help to prevent it.
When it comes to constipation relief, making simple changes in your lifestyle may help you prevent the discomfort of constipation.
Daily Diet & Nutrition
- A diet high in meats, dairy products, eggs, and sugary desserts may increase the occurrence of constipation. Maintaining a well-balanced, high-fibre diet helps promote regularity.
- Fibre, mostly insoluble dietary fibre, helps move bulk through the intestines and promotes bowel movements. Try slowly adding fibre to your diet, this may help minimize excess gas and bloating.
- Include more high-fibre foods in your diet (such as oats, wheat bran, brown rice, apples, apricots, blackberries, prunes, raw carrots, kale and peas) to help promote digestive health.
- Keep hydrated by drinking enough liquids, especially water, to help make your stool softer and easier to pass through your system.
- Probiotics in foods with active cultures help promote overall digestive health and regulate the movement of food through the intestine.
Lifestyle Tips to Prevent Constipation
- Stay active and exercise to your ability. Be sure to check with your doctor before you begin a new program.
- Eat meals on a regular schedule. Take time to enjoy your meal and chew your food well.
- When you have to go to the bathroom, go! Don't ignore the urge to have a bowel movement. Work with your digestive system to help keep it running smoothly.
- Never underestimate the benefits of a good night's sleep. Many people who suffer from stress, one of the causes of constipation, frequently are not getting enough rest.
- Managing stress is another way to help stay regular. Pamper yourself once in a while. Schedule a salon treatment such as a massage or a manicure. Even a simple bubble bath can help reduce stress.
How to Stay Regular While You Travel
While travel can be good for the soul, it can often trigger constipation. Why? Because your normal diet and daily routine are disrupted. Fortunately, there are things you can do to keep your digestive system working smoothly.
- When traveling by car or plane, drink enough fluids to stay hydrated.
- While enjoying local foods during your trip, remember to incorporate fibre into your meals.
- Avoid greasy foods or mayo-laden sandwiches often sold in airports. Go for a healthier, fibre-based alternative, such as whole-grain granola bars, to keep your hunger in check until you reach your destination.
- Stay active with simple activities like walking, bike riding, or swimming.
- Pack an empty, reusable bottle so you can refill it with water, or stock up on bottled water and keep it in your bag and hotel room. Add a slice of lemon or lime to perk up the water with flavour.
Constipation in Mature Adults
Older adults are more likely than younger adults to experience constipation. Inadequate hydration, lack of exercise, and the use of certain drugs to treat other conditions may result in constipation.
- A number of common medicines, including over-the-counter remedies and prescription medications, can cause constipation. These could include some pain medications, antacids that contain aluminum or calcium, antispasmodic drugs, antidepressants, supplements containing iron or calcium, anticonvulsants for epilepsy, drugs for Parkinson's and heart conditions. If you're taking a medication and experiencing constipation, talk to your doctor.
- If you have a significant or prolonged change in bowel habits, go see your doctor. This could be the sign of a more serious condition.