Constipation can be an awkward, embarrassing problem, even though most of the population will experience it at one point throughout their life. Most cases of constipation are not serious and can be prevented and alleviated through diet, exercise and lifestyle changes. In more serious cases constipation persists, so it is necessary to consult your doctor to evaluate your condition.
The most common causes of constipation include an inadequate intake of water and fiber. To prevent dehydration it is recommended to drink eight, eight ounce glasses of water a day (roughly 1-2 quarts). Always carry a bottle of water with you wherever you go to remind yourself to drink water. When out at a restaurant order a glass of water in addition to your other drink.
Also avoid dehydrating fluids such as coffee, soda, tea, energy drinks and alcohol. All of these drinks have a diuretic effect on the body causing increased water elimination, which dehydrates the body. Milk and some dairy products also can cause constipation. If it is determined that this is the cause of your problem then it is advised to eliminate them from your diet.
The recommended daily fiber intake is 20-25 grams. Americans normally only get about 10-15 grams making the population deficient in fiber. High fiber goods are easily digested and absorbed which help to cleanse the colon and are eliminated very quickly. Foods high in fiber in include fruits and vegetables, legumes, lentils and whole grains. A balanced diet loaded with fruits and vegetables should give you enough fiber to satisfy your daily allowance. However, if you still aren’t getting enough fiber, then a fiber supplement will be helpful.
Start an exercise routine. Immobility and inactivity has shown to cause slow and sluggish elimination, which can cause constipation. Regular exercise can maintain your bodies elimination system keeping your body running smoothly.
Adequate sleep is necessary for not only your mental status but also your body physically needs time to rest. During sleep the body works on detoxing the toxins from the day before. Without the appropriate sleep that body cannot sufficiently evacuate and cleanse the system the way it should.
Stress is a major factor that can cause many psychological and physical symptoms in the body. Stress can play a role in constipation therefore it is necessary to reduce and manage stress daily. Everyone deals with stress and handling stress can be difficult. However, by managing stress through healthy, fun and relaxing activities you can prevent stress related constipation from occurring.
Stool softeners, colon cleanses and laxatives are optional preventatives for constipation. It is recommended to consult with a doctor before taking any such medication because overuse of any of these products can weaken the bowels, which can lead to more serious intestinal problems.