Constipation means that your bowel movements are hard and unusual. It can happen to everyone. Here are some tips for you to avoid constipation
Don’t skip meals
Constipation and some health problem can happen when you always skip meals . So, don’t skip meals even when you are in a strict diet. Rather, balance your meal and don’t skip them. This good habit promotes good bowel movement.
Eat high-fiber foods
Meals are healthier when there are fresh fruits, green vegetables, and whole grains.
You can add more fiber by adding two to three tablespoons of wheat bran to cereals, casseroles, and baked goods in your meals. These foods contain two types of dietary fiber that reduce constipation.
Drink plenty of fluids
Water is very important in our body. It brings so many health benefits, one of which is preventing constipation. Drink at least 8 to 10 glasses of water. You can also drink juice, tea, or milk.
Increase your physical activity
Exercise is one of the things that we need to stay fit and healthy. We need at least 30 minutes of exercise every day. The more we sweat, the more we need water that can prevent constipation.
Answer the urge
The urge is very difficult to hold. So if you feel this urge, don’t hold it and find a way to release it. Holding your bowel movement can lead to constipation.
Be flexible about ‘normal regularity’
Different individuals have a different time in having bowel movement. Don’t worry if you’re not a once- a -day person.
Ask your doctor about fiber supplements
If you do not have enough fiber in your diet, you can consult your doctor for the prescription of fiber supplements. But you can also try over-the-counter supplements like Citrucel and Metamucil, as these products can create fiber as food does. The best choice to have enough fiber is food. Food is the best source of fiber.
Don’t rely on stimulant laxatives
Not all drugs can relieve us with pain, some of them can also harm us. Dulcolax and Senokot are one of those drugs. These drugs can destroy your intestines by irritating the its walls. Taking these medicines regularly can worsen your constipation. Sometimes, osmotic agents like milk and magnesia can relieve constipation. Remember not to use laxatives without consulting a doctor.