Constipation is not uncommon and can happen to anyone. It may be more common in older people, but depending on the food you eat, your lifestyle, and medical conditions, you will at one point or another experience it. Basically, if you notice irregular bowel movement or fewer than three bowel movements per week, then you may be constipated. You will feel that the stools are harder, drier and more difficult to pass. Since constipation is usually not serious, you can easily treat it if you follow the following self-care.
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Give In To the Urge
First of all, prevention is better than cure. When you feel the urge to do a bowel movement, do not ignore the feeling. Just because you prefer to do it only at home or you are too busy, does not mean you can make it a habit to think the urge away. Do not take it as an unnecessary interruption, rather you should always listen to what your body want. If you hold it back for too long, it can lead to an uncomfortable bout of constipation.
Take Laxatives
For an immediate relief for constipation, you can refer to over-the-counter laxatives such as Coloxyl. You should be able to feel relief in the next six to 12 hours. As there are different forms of laxatives available that work in various ways, you may refer to a doctor or pharmacist for confirmation on which ones will work the best for you. Kindly note that you should avoid being too dependent on laxatives as your body may forget to complete the bowel movement on its own.
Increase fibre Intake
If you are constipated, try gradually increasing fibre in your diet. Remember that lack of fibre can lead to constipation in the first place. It is recommended that your daily fibre intake should be around 20 to 35 grams, which means you should eat at least three servings of raw vegetables and fruits every day. So use that as your rough guideline. However, you need to do this gradually for your colon to adjust to the changes, which prevents bloating and excess gas.
Exercise Regularly
If you are inactive, you may get constipated. This is why constipation is more common to older people as they are physically less active. So make it a point to exercise at least 30 minutes a day. If going to the gym is not an option, you can brisk walk, jog, run, or even workout at home. Find out the best physical activity that suit your capability and situation.
Hydrate
Dehydration can also cause constipation so taking enough fluid is important when you are constipated. The fluids should help to soften the stool to make it easier to pass. Drinking plenty of water should anyway be a habit for a healthy lifestyle. You can also take fresh unsweetened fruit juices. However, you need to avoid caffeine and alcoholic drinks as these can worsen constipation.
We hope that this self-care guide becomes handy. Of course you need to seek immediate medical attention if the symptoms become severe or do not go away.