In addition to the changes to your diet that we outlined on the previous page, here are some other important steps you can take to relieve the symptoms of constipation.
Get moving. Exercise not only boosts your fitness level but promotes regularity, as well. When you are active, so are your bowels -- and the more sedentary you are, the more slowly your bowels move. That may partially explain why older people, who tend to be less active, and those who are bedridden are prone to constipation. So gear up and get moving. You don't have to run a marathon; a simple walking workout doesn't take much time and can be very beneficial. When it comes to regularity, even a little exercise is better than none at all.
Don't fight the urge. People sometimes suppress the urge to have a bowel movement because they are busy or have an erratic schedule or because they don't want to use public bathrooms. If at all possible, heed the call when you feel it.
Don't rush. It takes time for your bowels to move, so allow sufficient time and be patient. It will happen.
Take advantage of an inborn reflex. We're all born with a reflex to defecate a short time after we're fed, and as babies, that's what we did. With socialization, we learn to control our bladders and bowels, and we tend to inhibit this reflex. Work on reviving this innate tendency by choosing one mealtime a day and trying to have a movement after it; you may be able to teach your body to pass a stool at the same time each day. (This works better with younger people than with seniors.)
Drink water. Consuming at least 8 glasses of water a day not only improves your general health, but also helps moisten the intestines so that the bowels move easily.
Keep a food diary. If you suffer frequent bouts of constipation, it's possible that your body is reacting to certain foods that you are consuming. By keeping a detailed log of what you eat, you'll see which foods are clogging you up.
Train yourself to a daily routine. Pick a time, possibly after a meal, and retire to the bathroom. Follow that routine every day, whether you have to go or not, and soon it may very well become your time.
Know your medications. A number of prescription and over-the-counter medications can cause constipation. If you are currently taking any medication, you might want to ask your doctor or pharmacist whether it could be causing your constipation. Among the drugs that can cause constipation are calcium-channel blockers taken for high blood pressure, beta blockers, some antidepressants, narcotics and other pain medications, antihistamines (to a lesser degree), certain decongestants, and some antacids. Antacids that contain calcium or aluminum are binding and can cause constipation; antacids that contain magnesium tend not to cause constipation. If you are unsure what's in your antacid, check the label or ask your pharmacist or doctor.
Constipation is no laughing matter. However, with the right diet, you can control your risk of constipation. Foods that are high in fiber -- including grains, vegetables, and nuts -- can help you beat constipation, as well as the many other home remedies covered in this article.
