The right diet, drinking plenty of water, and getting regular exercise are some great first steps to prevent constipation. And as a bonus, they're also good for your heart. It's always best to prevent health problems before they start, so consider using that same frame of mind when dealing with constipation-preventing this digestive ailment rather than focusing on ways to treat it. There are some pretty simple ways to prevent constipation, and if you keep with it, they'll become part of an overall healthy lifestyle that not only keeps you regular, but feeling great, too.
Change your diet
Constipation is typically characterised by having fewer than three bowel movements per week. Everyone's bowels are on a different schedule, so it's hard to exactly define what's "normal." But, if you're having fewer bowel movements than usual or they've become small, hard, and dry, you're probably constipated. Changing your diet is one of the best ways to keep you regular and prevent constipation. Getting plenty of fiber in your diet-at least 20 to 35 grams per day- is one of the best tips you can follow to prevent constipation.
Try making these dietary changes to stay regular and avoid feeling constipated:
• Skip dairy products and processed foods
• Eat more beans, especially lima and kidney beans
• Choose whole-wheat and whole-grain breads, cereals, and oatmeal
• Eat more fruits and vegetables
Both dried and fresh fruits are a good source of fiber. Specific fruits and veggies that are especially high in fiber include prunes, oranges, tangerines, pears, apples, peaches, raspberries, leafy vegetables like spinach and cabbage, cauliflower, Brussels sprouts, broccoli, zucchini, and squash. You may need to add fiber supplements if you don't get enough from your diet or need to increase your overall fiber intake. Fiber supplements are available over the counter in powder and pill form and should be taken with lots of water. As you increase the fiber in your diet, excessive gas is normal in the beginning (you should experience less gas as your body adjusts.) Talk to your doctor if this problem doesn't eventually resolve on its own.
Lifestyle changes
Exercise is great for your heart, your muscles, your waistline, and even your bowels. It's an important part of maintaining your digestive health and warding off constipation. Here are some other lifestyle changes that can help prevent constipation:
• Stay hydrated. Dehydration is a common cause of constipation, so drink lots of water-eight to ten glasses every day-and juice. Avoid alcohol and caffeinated drinks, as they can cause dehydration.
• Make time for bowel movements. Your bowels like to be on a schedule, so create one. Set aside a time each day to try and go to the bathroom-maybe after a meal or before you go to bed. Be sure not to rush yourself.
• When nature calls, answer. Even if the time or place isn't convenient, pay attention to your body's needs. When you feel the need to have a bowel movement, find a bathroom and go. If you don't, you might end up constipated.
• Limit laxative use. Laxatives can be useful in treating constipation that strikes every now and then, but laxatives aren't a long-term solution. Only use them for a very short time. If they don't work, stop taking them and see your doctor. Persistent use of laxatives can cause constipation.
Preventing constipation should be addressed like any other health problem-starting with a healthy lifestyle. A diet rich in fruits and vegetables and low in fat and sugar, along with proper hydration and regular exercise, is great for overall health-and, as it happens, a great way to prevent constipation.
Surprising Causes of Constipation
Painkillers
Chocolate
Vitamins
Depression and anti depressants
Antacids
Blood pressure and allergy meds
Inflammatory bowel disease
Pregnancy
Diabetes and Neurological
conditions