How to avoid occasional constipation
Constipation can be caused by travel, diet, exercise, medications, and more. Fortunately, there are some steps you can take to keep your digestive system moving and help avoid constipation, so you can stay regular.
Tips to avoid constipation and help your natural flow
Going fewer than three times a week for more than one week is considered constipation. Fortunately, there are many easy habits to help you avoid it. Here are a some to consider:
Try a high-fiber diet
Adults should get at least 20–30 grams of dietary fiber a day, along with drinking six to eight glasses of water. When you ingest the right amount of fiber and are properly hydrated, your stool become easier to pass.
Review your medication side effects
Certain medicines affect the central nervous system and muscle function of the bowels, while others affect water absorption in stool. If you feel that’s the case, speak to your healthcare professional about a change.
Water, juices, and herbal beverages are your best choices to stay hydrated. Watch out for too much caffeine and alcohol because they dehydrate your body, which can make stools dry and harder to pass.
Get some exercise
Getting your heart rate up for approximately 30 minutes a day can help stimulate a bowel movement. Exercise is a great way to help you naturally avoid constipation.
Watch your stress level
If you feel stressed, try to make a few adjustments in your day-to-day life. Take note of your stressors, remove them, and see how your body reacts to the changes.
Go when you have to
Stool can harden the longer you wait to go. Help avoid constipation by heading to the bathroom when you feel you need to.
If needed, use a laxative
If you experience irregularity or hard stool, consider using Dulcolax® laxatives to help you get relief.