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Constipation RemedyIn most cases, following these simple changes will help relieve symptoms and prevent recurrence of constipation:* Eating a well balanced diet with enough fiber, 20 to 35 grams each day, recommended by the American Dietetic Association, helps form a soft, bulky stool. High fiber diet includes beans, bran, whole grains, fresh fruits, and vegetables. * Drink plenty of water and other liquids such as fruit and vegetable juices and clear soups. Liquids like water and juice add fluid to the colon and bulk to stools, making bowel movements softer and easier to pass. People who have problems with constipation should drink enough of these liquids every day, about eight 8 ounce glasses. Liquids that contain caffeine, like coffee and cola drinks, and alcohol tend to dry out your digestive system, (dehydrating effect). * Exercise regularly. Lack of exercise can lead to constipation, although doctors do not know precisely why. For example, constipation often occurs after an accident or during an illness when one must stay in bed and cannot exercise. Regular exercise helps your digestive system stay active and healthy. You don't need to become a great athlete, a 20 to 30 minute walk every day may help. * Do not ignore the urge to have a bowel movement. People who ignore the urge to have a bowel movement may eventually stop feeling the urge, which can lead to constipation. Some people delay having a bowel movement because they do not want to use toilets outside the home. Others ignore the urge because of emotional stress or because they are too busy. Children may postpone having a bowel movement because of stressful toilet training or because they do not want to interrupt their play. Set aside time after breakfast or dinner for undisturbed visits to the toilet. Do not ignore the urge to have a bowel movement. * Abuse of Laxatives: Laxatives are medicines that will make you pass a stool. Use laxatives only if a doctor says you should. Most people with mild constipation do not need laxatives. Myths about constipation have led to a serious abuse of laxatives. This is common among people who are preoccupied with having a daily bowel movement. Laxatives usually are not necessary and can be habit forming. The colon begins to rely on laxatives to bring on bowel movements. Over time, laxatives can damage nerve cells in the colon and interfere with the colon's natural ability to contract. For the same reason, regular use of enemas can also lead to a loss of normal bowel function. If you are doing all the right things and you are still constipated, your doctor may recommend laxatives for a limited time for people with chronic constipation. Your doctor will tell you if you need a laxative and what type is best for you. * Laxatives come in many forms: liquid, chewing gum, pills, and powder that you mix with water. Stimulant laxatives should be avoided or used infrequently because of concern that they may cause permanent damage to the colon. Most herbal laxatives contain stimulant type laxatives and may cause permanent damage to the colon. Always consult your doctor. * Some medications can cause constipation. If you take medicine for another problem, be sure to ask your doctor whether it could cause constipation. If you are on medications that cause constipation, discuss with your doctor your options, such as a stool softener.
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