Managing Your Symptoms
Fortunately, constipation can usually be treated successfully. It is best to start treating constipation with simple measures and then move to a more aggressive laxative regimen, if necessary. There are many options you can try to relieve your constipation including:- Increasing the amount of fibre in your diet. Fiber is derived from plants and is resistant to being broken down. Fibre provides roughage that helps the large intestines carry away waste products. It also helps to retain water in the stool. Try a low fat, high-fiber diet which allows you to gradually build up to 25-35 grams of fiber a day. Foods that are high in fibre include whole grains, bran, and fresh vegetables and fruits. A high fibre diet can include 5 fruits and vegetables a day with the skin intact, whole grain and whole wheat breads and pastas, high-fiber cereals, beans, peas and lentils and nuts and seeds. There are some individuals who cannot tolerate fiber and may experience significant bloating so it is important to slowly increase the fiber in the diet. It is also wise to increase water consumption when increasing fibre.
- Increasing the amount of liquids you drink. It is recommended that we drink 8-10 glasses a day of liquid, which could include water, juices, milk, soup or other beverages. Liquids with caffeine or alcohol increase urination and should not be included in this total.
- Increasing your activity level. A sedentary lifestyle decreases bowel activity. Regular exercise is recommended to help prevent this. Even regular walking can be of significant benefit.
- Developing a regular bowel routine. If you can set aside the same time each day to relax and have a bowel movement, your body will become accustomed to this pattern over time. Remember to avoid straining.
- Developing a regular lifestyle. Irregular eating and sleeping patterns may lead to irregular bowel habits.
- Listening to your body. By responding to your body's urges promptly, your bowel reflexes are more likely to become normal and regular. Familiarity with local facilities is important, so that when you feel the urge to pass stools, there is no delay.
- Avoiding overuse of laxatives. There are different types of laxatives. The regular use of certain stimulant laxatives will decrease tone in the bowel leading to poor bowel function. Some herbal laxatives contain stimulants. Other laxatives, simply retain more water in the stool and are safe for regular use. Regular use of laxatives should be approved by your doctor.
Important: This information should not be used as a substitute for the medical care and advice of your physician.