Advices to prevent constipation
You can take several measures to prevent and relieve constipation.
1. Eat more fiber.
Fiber helps form soft, bulky stool. It can be found in many vegetables, fruits and grains. Be sure to add fiber to your diet a little at a time, so that your body used to it. Limit foods that contain little or no fiber such as pizza, ice cream, cheese, meat, snacks like potato chips and processed foods such as instant mashed potatoes or frozen prepared foods. The following table shows some foods rich in fiber.
Your doctor may suggest you take fiber supplements to help soften and bulk up the stool. You can buy fiber products in a pharmacy or supermarket without a prescription. Some fiber products are flavored and some not. Be sure to take enough water fiber is recommended. Some people have gas and bloating when they start taking fiber supplements. Tell your doctor if these problems continue after a few days.
2. Drink plenty of water.
Liquids have little effect on the formation of stools, however, drink plenty of fluids is important because dehydration can cause constipation. Avoid drinking liquids with caffeine or alcohol if you feel thirsty or dehydrated.
3. Exercise regularly.
Regular exercise helps your digestive system stay active and healthy. Exercising 20 to 30 minutes every day may help.
4. Go to the bathroom when you feel the need to have a bowel movement. Allow yourself to relax.
Some people are so rushed that they do not pay attention to the needs of your body. Be sure to go to the bathroom when you feel the need to evacuate. If you usually have a bowel movement at a certain time of day, go to the bathroom around the same time. Read a book or magazine can help you relax. If you cannot evacuate within 10 minutes in the bathroom, get up and return the next time you feel necessary.
5. Use laxatives only if your doctor tells you to do so.
Laxatives are medicines that will help you evacuate. Most people who are mildly constipated do not need laxatives. However, if you are doing everything and you are still constipated, your doctor may recommend laxatives for a limited time. Your doctor will tell you the best type of laxative for you. Laxatives come in different forms: liquid, chewing gum and lozenges, for example.
6. Ask your doctor about any medicines you are taking.
Some medications can cause constipation. Be sure to ask your doctor if any medications you are taking may cause constipation.
7. Follow any special treatments your doctor recommends.
If you have problems with the muscles and nerves that control bowel movements, your doctor may suggest biofeedback. Biofeedback is a painless procedure that uses sensors in the rectal area to help you feel the stool and passing through the rectum. It has been found that biofeedback with a certified therapist helps some people with constipation.
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