Common constipation, in addition to being uncomfortable, can be a troubling risk factor for hemorrhoids, diverticulosis and more serious intestinal problems. It is simply a mechanical problem of food moving through the digestive tract too slowly, leading to hard stools and difficult bowel movements. In most cases, constipation can be alleviated by lifestyle changes, although certain medications and neurological problems may be involved. Irritable bowel often involves alternating periods of constipation and diarrhea. If you have this pattern, try to identify triggers or specific foods that trigger your symptoms. If lifestyle changes don't reverse constipation, see your physician.
What can you do about constipation?
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Drink plenty of fluids - at least 8 glasses (preferably of water) a day.
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Eat at least 40 grams of fiber a day - A high-fiber cereal (more than 8 grams fiber per serving) plus generous amounts of vegetables, fruits and legumes is especially important for avoiding constipation.
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A fiber supplement may also be helpful - Choose one of those made from psyllium or purified hemicellulose. Make sure to drink plenty of water when you use these products.
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Exercise daily - Exercise does more than tone your heart and muscles; it also tones your intestines and is essential to regular bowel movements.
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Utilize some type of relaxation technique daily - Stress can interfere with relaxation of the whole body, including the bowels.
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Try to establish a regular schedule and don't ignore the urge to go. Peristalsis of the bowel (the movements that trigger a bowel movement) come and go. If you ignore the urge, you may lose the opportunity. The longer stool stays in the bowel, the harder it gets as more water is reabsorbed, and the more difficult it is to expel.