Constipation

The problem
Your bowel movements are infrequent (i.e., fewer than 3 a week), and the feces are hard, and difficult or uncomfortable to pass.

Causes of Constipation
Insufficient fluid and fiber intake. Your bowel movements are infrequent, and the feces are dry small, and difficult to pass. Not getting enough fluid and fiber in your diet is by far the most frequent cause of constipation. Fiber is the nondigestible bulk found in whole grains, fruits, and vegetables. It acts like a sponge in the intestines, drawing water and making the stool softer. It also keeps your bowel movements regular. However, in order of fiber to draw fluid into your bowel, you must first have enough fluid in your body.

Self – Care Measures
Try a few of the following in combination:

• Set aside a regular time each day for bowel movements; the best time is often within 1 hour after breakfast. Don’t hurry; sit for at least 10 minutes, whether or not you actually have a bowel movement.
• Try drinking a cup of hot coffee, tea, or water in the morning.
• Include fruits, vegetables, legumes, and bran or other whole-grain cereals in your diet.
• Drink at least 6 to 8 glasses of water a day. Avoid too much caffeine or alcohol, which can be dehydrating.
• Increase your physical activity. Brisk walking, aerobic dance, and jogging can increases your bowel’s activity.
• Add an over-the-counter fiber supplement to your diet. Start with 5 gram(i.e. teaspoon) and increase the dose as tolerated. Be sure to take it with enough fluid. Or you could end up more constipated than before.
• Check your multivitamin supplement. Too much iron intake can cause constipation.
• For occasional constipation, you might want to try an over-the-counter stool softener or an enema; these products are only for occasional use!

Prevention

• Eating a well-balanced, high-fiber diet, drinking plenty of fluids each day, and exercising regularly are by far the best ways to prevent constipation.