How to Avoid
Constipation

6 Practical Steps

While occasional constipation is quite common — about 80% of people experience it at some point in their lives — wouldn’t it be nice to skip the bloating and discomfort? Here are six ways to avoid constipation. 

Get More Fiber

A key aspect of healthy eating is ensuring your diet is rich in fiber. Some types of fiber play an important role in our digestive system, helping to keep stool soft and easy to pass, promoting comfort and preventing strain.

Stay Hydrated

Hydration is about more than just drinking a gallon of water each day! These simple tips can help you stay properly hydrated and keep constipation at bay:

Sip water or hydrating beverages throughout the day to stay on track.

Limit alcohol, as it can lead to dehydration.

Enjoy water-rich foods like melons, berries, and fresh vegetables.

Make sure to replenish the fluids lost through sweat during exercise.

Pay attention to signs of dehydration, like dry mouth, dark urine, headaches, and muscle cramps.

Aim for about 11 cups (8 ounces each) of fluids a day to stay properly hydrated.

Check Your Menu

There’s a time and a place for all foods, but fresh, whole foods are the foundation of a healthy diet. Focus on eating enough plants (including whole grains, fruits and vegetables), and cut down on high-fat, greasy or processed foods. These small changes can go a long way toward getting enough fiber and fluids from your foods.

Learn Proper Toileting Posture

Believe it or not, how you sit on the toilet can help you go more easily! Try using a footstool to elevate your knees above your hips. Then lean forward with your hands resting on your thighs. If your position is similar to the famous statue “The Thinker,” you’re doing it right.

Assess Your Medicine Cabinet

Some medications, particularly prescription drugs, can trigger constipation. Though you may have to stay on the medication, it’s helpful to know the source of your constipation so you can eliminate other factors and focus on relieving the symptoms.

Talk to your doctor if you think a medication you’re currently taking is contributing to your constipation symptoms.

Balance Activity and Rest

Support healthy digestion by balancing physical activity and rest:

  • Physical activity can help reduce stress and help manage constipation.
  • Healthy sleep habits can reduce stress, regulate your appetite and make it easier to be active during the day.
  • Simply responding to the urge to have a bowel movement may make it easier to go over time. Listen to your body and make sure it gets the attention it needs on a regular schedule.

When Should I Talk to My Doctor about Constipation?

Normal frequency is different for everyone. Some people go as often as 3 times per day or as little as 3 times per week — all completely normal as long as the frequency is part of your regular routine.

However, if you are having any concerns about the frequency of your bowel movements or about a sudden change in your bowel movements, speak with your doctor.

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