Constipation refers to bowel movements that are infrequent or hard to pass and often hard and dry. The most common symptoms associated with constipation are generalised abdominal pain, bloating, and feeling as if one has not completely passed the bowel movement.
Everyone experiences occasional episodes of constipation. Constipation can be bothersome if one doesn’t know how to relieve the condition.
Here are a few suggestions to prevent, relieve constipation and to promote regular bowel movements.
- Drink more liquids: Drinking enough water and other liquids helps to keep stools soft so they can move more easily through the intestines. When you don’t drink enough, the stool can get hard and dry, and you might get stopped up.
- Eat more fiber: Eating high-fiber foods, like fruits, vegetables can help to prevent constipation. Avoid diet which contains more fat, sugary, or starchy foods. To get more fiber in your diet, try fresh fruits like pears, apples (with the skin), oranges, and ripe bananas, or dried fruits like prunes. Other high-fiber foods include beans, oatmeal, whole-grain slices of bread, and popcorn.
- Make sure you get enough exercise: Physical activity helps move food through the digestive system and nudges the bowels into action, so be sure to get plenty of exercises. It can be as simple as playing catch, cycling, or shooting a few hoops.
- Set a regular meal schedule: Regular meals may help you develop routine bowel habits.
- Disturbed sleep: Could have an adverse effect on bowel functions, hence try to have ample amount of the sleep (about 6 to 8 hours)
- Get into the habit of going: Like if you don’t want to use the bathroom at school, or college ignoring your body’s signals that it’s time to go, can make it harder to go later on.
Dr. Krishna Priya